🔥FULL DISTANCE TRIATHLON MALAYSIA - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥FULL DISTANCE TRIATHLON MALAYSIA - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Are you ready to take on the heat, hills, and humidity of the Full Distance Triathlon Langkawi Malaysia? With its non-wetsuit 3.8km ocean swim, elevation-heavy 180km bike, and flat, tropical 42.2km run, this is not just any triathlon—it’s an adventure across one of Southeast Asia’s most scenic islands.
Our 44-week Full Distance Triathlon Training Plan for triathletes aged 60+ is built specifically to meet the demands of this race—and your body. Whether you're returning from a break or leveling up for your next big challenge, this plan is your blueprint for success.
🚴♂️ Tailored for Langkawi’s Unique Challenges
✅ Swim-ready: 166 sessions including open-water drills and video-guided technique work to prep you for Langkawi’s warm, rolling-start ocean swim.
✅ Climb-strong: 152 progressive bike rides with power intervals that build strength and stamina for over 1,500 meters of elevation gain.
✅ Heat-hardened: 122 run workouts conditioned for hot, flat courses like Langkawi’s two-lap run along Cenang Beach and past the airport.
🎯 Strategic Tune-Up Races Built In
💡 The plan includes scheduled “B” and “C” race windows, giving you chances to test gear, nutrition, pacing, and mental readiness—so you're dialed in well before race day. Use these tune-up events as milestones to gain confidence and race-day rhythm.
🏋️ Built for Senior Triathletes
✔️ 96 strength sessions to preserve muscle, protect bones, and prevent injury
✔️ Low-impact aerobic work to improve endurance without excess strain
✔️ VO2 max boosters and agility drills to keep you sharp and responsive
📊 Smart Training with Real Feedback
Use Rate of Perceived Exertion, Heart Rate Zones, or Power Zones—fully compatible with your smart training tech. Every workout has purpose, clarity, and direction.
🔥 Why This Plan Delivers for Langkawi
✅ Aligns with Langkawi’s course profile: warm ocean swim, tough hills, tropical heat
✅ Training volume increases safely from 4 to 15 hours/week
✅ Supports long-term health, injury prevention, and peak performance on race day
📩 Train with Confidence. Finish with Strength.
This Full Distance Triathlon training plan includes personalized email coach support to guide you from your first workout to the finish line at Pelangi Beach Resort.
The road to Langkawi starts here. Let’s train with purpose—and finish strong.
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🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
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🔥 27% Off BKOOL AR Cycling
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How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:04:00 | 01:30:00 |
|
Run
x3
|
02:22:00 | 03:30:00 |
|
Bike
x2
|
02:50:00 | 05:25:00 |
|
Strength
x1
|
01:06:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:04:00 | 01:30:00 | |
|
|
02:22:00 | 03:30:00 | |
|
|
02:50:00 | 05:25:00 | |
|
|
01:06:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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