🏊♀️ BEGINNER LONG DISTANCE TRIATHLON - 24 WK - (SIR BANI YAS - ABU DHABI 2026) - PAUL M. JOHNSON
🏊♀️ BEGINNER LONG DISTANCE TRIATHLON - 24 WK - (SIR BANI YAS - ABU DHABI 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Get ready to take on the Full Distance Triathlon on the breathtaking Sir Bani Yas Island in Abu Dhabi with our beginner-friendly 6-month triathlon training plan — expertly crafted to match the demands of this fast yet challenging course.
Prerequisite Training Required: Before starting this training plan, you should have a basic fitness foundation. Ensure you can swim 2.5 kilometers, cycle at least 45 miles, and run continuously for 60 minutes.
🌊 Swim (3.8KM): You'll launch into the crystal-clear, calm waters of the Arabian Gulf — but calm doesn’t mean effortless. Our training plan includes progressive swim workouts focused on endurance, technique, and speed — including VO2 interval sets and video-based drills — so you’ll feel confident and efficient on race day.
🚴 Bike (180KM): The bike course features four smooth, fast loops on a flat ring road — but don't underestimate the 100m climbs along scenic interior roads. Our plan incorporates structured intervals based on RPE/heart rate, and long weekend rides that prepares you for the terrain of Sir Bani Yas Island.
🏃 Run (42.2KM): With heat, distance, and fatigue as your biggest competitors, our run sessions are designed to gradually build resilience. Long runs, brick workouts, and pace-specific tempo runs prepare you to stay strong across the final leg.
✅ Plan Highlights:
✔️ 3/1 Progressive Structure: 3 weeks of focused training + 1 recovery week
✔️ Starts at 7.5 hours/week, peaking at 14 hours/week
✔️ AI Run Gait Video Analysis for better form & injury prevention
✔️ Swim Drill Video Library to improve efficiency and confidence
✔️ RPE/Heart Rate-Based Bike & Run Workouts for personalized intensity
✔️ Triathlon-Specific Strength Sessions with step-by-step video guidance*
✔️ Coach Email Support: Personalized answers to your questions, every step of the way
Whether you're tackling your first Full Distance Triathlon or returning to the distance with renewed focus, this plan provides everything you need to train with purpose and cross that finish line strong on Sir Bani Yas Island.
🎯 Ready to commit? Start your Full Distance Triathlon journey today and train with confidence — supported by proven structure, expert coaching, and athlete-focused tools.
👉 Purchase your Full Distance Triathlon training plan now and set yourself up for success on race day.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:51:00 | 03:30:00 |
|
Bike
x3
|
02:59:00 | 05:25:00 |
|
Swim
x3
|
02:08:00 | 01:30:00 |
|
Strength
x1
|
00:47:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:51:00 | 03:30:00 | |
|
|
02:59:00 | 05:25:00 | |
|
|
02:08:00 | 01:30:00 | |
|
|
00:47:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.