SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (VIETNAM - DA NANG 2026) - PAUL M. JOHNSON
SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (VIETNAM - DA NANG 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Built for Senior Triathletes 60 + preparing for the Long Distance Triathlon in Da Nang, Vietnam, this structured plan aligns perfectly with the city’s tropical conditions, coastal winds, and multi-loop format. Every phase prepares you to perform confidently across the 3.8 km swim, 180 km bike, and 42.2 km run—just like race day along Bien Dong Park and the Vo Nguyen Giap shoreline.
🏊♂️ Open-Water Readiness
✔ Technique drills and bilateral breathing sessions simulate the triangle-shaped swim in Da Nang’s warm (84 °F / 29 °C) waters.
✔ Endurance intervals develop pacing control for the two-lap course and rolling-start format.
🚴♂️ Bike Power & Endurance
✔ Long rides and tempo blocks mirror the 180 km coastal terrain—steady efforts along sea-level flats and gradual bridge climbs like Thuan Phuoc and Man Quang.
✔ Power-based training (FTP & heart-rate zones) refines control against crosswinds and heat adaptation for sustained performance.
🏃♂️ Run Durability & Resilience
✔ Repeated long runs and brick sessions replicate the four 10.5 km loops on Vo Nguyen Giap Road, sharpening pacing and hydration strategies.
✔ Zone 2 aerobic sessions protect joints and optimize recovery while maintaining cardiovascular strength.
💪 Performance Science for Masters Athletes
✔ 36-Week Structure (12 weeks foundation + 24 weeks race build) using a 2:1 training-to-recovery cycle.
✔ Resistance & mobility work to sustain bone density and muscle function.
✔ VO₂ Max intervals and neuromuscular activation enhance efficiency and coordination.
📊 Integrated Data-Driven Support
✔ Personalized email coach support keeps your Triathlon Training Plan adaptive and goal-focused.
✔ Compatible with Garmin and endurance apps for real-time feedback.
🌅 Whether your goal is a personal best or a strong finish, this plan builds the endurance, pacing discipline, and confidence to excel in Vietnam’s coastal heat and rhythmic course layout.
👉 Start your 36-week Long Distance Triathlon journey today — race strong, age with power, and experience Da Nang at your best.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:01:00 | 01:30:00 |
|
Bike
x2
|
02:35:00 | 05:25:00 |
|
Run
x2
|
02:09:00 | 03:30:00 |
|
Strength
x1
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:35:00 | 05:25:00 | |
|
|
02:09:00 | 03:30:00 | |
|
|
01:12:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
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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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