2025 16WK CAPTEX AUSTIN TRIATHLON SPRINT ADVANCED PLAN W/AI GATE ANALYSIS - PAUL M. JOHNSON
2025 16WK CAPTEX AUSTIN TRIATHLON SPRINT ADVANCED PLAN W/AI GATE 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
17 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The CapTex Tri Sprint Distance is a fast, dynamic race set in Austin, Texas, featuring a 750m open-water swim, a 12.3-mile flat and fast bike course, and a 3.1-mile run through downtown. To excel on race day, you need a training plan that focuses on speed, endurance, and race execution. A solid base is required before embarking on this plan as you'll have a V02 Interval session in week 2.
Why This Plan is Perfect for the CapTex Tri
✅ Swim Mastery for Lady Bird Lake – This plan builds swim endurance and technique with VO2 swim intervals, open-water simulation drills, and pacing strategies to ensure you stay fast and efficient in the calm but competitive race environment.
✅ Bike Speed & Power for the Flat, Fast Course – The 12.3-mile bike leg is all about maintaining speed and power. Threshold training, sprint intervals, and structured power-based sessions help you sustain a high pace and handle race-day surges effectively.
✅ Run Strength for an Explosive Finish – The 3.1-mile downtown Austin run is where race positions are won or lost. This plan sharpens your speed, endurance, and anaerobic capacity with track intervals, tempo runs, and progressive race-pace workouts to help you finish strong.
✅ Structured Progression for Peak Performance – The four to six-week endurance-building phase sets a solid base, followed by a structured VO2 and anaerobic threshold progression that optimizes power, speed, and efficiency. The final four-week build phase and two-week taper ensure you hit peak performance on race day.
✅ Precision Training with Heart Rate & Power – This plan integrates heart rate, RPE, and power-based training to fine-tune your race-day intensity, helping you manage effort while maximizing speed. It syncs to your Garmin or training device for real-time tracking.
✅ Race-Specific Brick Workouts & Transitions – Expect high-intensity bike-to-run sessions, ensuring your legs adapt to fast transitions—crucial for the CapTex Tri's sprint distance format.
✅ Expert-Led Training & Video Drills – Swim drills, strength sessions, and structured workouts designed for Advanced Amateur Athletes provide step-by-step video instruction, giving you an edge over the competition.
This 16-week plan isn’t just about finishing the race—it’s about dominating it. Whether you’re aiming for a top age group placement or setting a personal best, this science-backed, race-specific training program will prepare you to crush the CapTex Tri.
💰 Exclusive Purchase Discounts:
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💰 Exclusive Purchase Discounts:
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $80 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI (Save Now! Use - Andiamo25)
🔥 25% Off MyVelofit AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
To receive these benefits, please follow the instructions on Day 1 of your training plan.**
**Discount codes sent within 48hrs of request.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
03:14:00 | 01:45:00 |
|
Swim
x3
|
01:14:00 | 01:04:00 |
|
Strength
x2
|
01:15:00 | 00:55:00 |
|
Run
x2
|
01:21:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:14:00 | 01:45:00 | |
|
|
01:14:00 | 01:04:00 | |
|
|
01:15:00 | 00:55:00 | |
|
|
01:21:00 | 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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