2026 HALF DISTANCE PANAMA BEGINNER TRIATHLON PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 HALF DISTANCE PANAMA BEGINNER TRIATHLON PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
Welcome to the 44WK Beginner Training Plan, your ultimate pathway to conquering the Half Distance Panama Triathlon. Whether you're new to triathlons or seeking structured guidance, our training plan is designed to help you achieve peak performance on race day.
Your Training Journey Starts Here
Our plan begins with 12 weeks of base training focused on building strength, conditioning, and endurance, laying the foundation for your success in the Panamá Canal swim. From there, the next 32 weeks will intensify your focus on endurance, refining techniques, and optimizing your swim, bike, and run performance for the unique course of the Half Distance Panama Triathlon.
What You’ll Get
Phase 1: Base Training (12 Weeks)
✅ Strength & Conditioning: Build your foundational fitness to tackle the swim, bike, and run.
✅ Swim Technique Focus: Dive deep into swim drills and form to prepare for the 1.2-mile swim in the Panamá Canal.
Phase 2: Advanced Endurance & Performance (32 Weeks)
✅ V02 Interval Training: Boost your aerobic capacity for a faster bike ride and smoother transition to the run.
✅ Anaerobic Threshold Training: Fine-tune your endurance to power through the 56-mile bike and 13.1-mile run.
Training Features:
🏊 Instructional Video Swimming Drills: Perfect your form for the swim in the Panamá Canal.
🚴 Heart Rate & RPE-Based Bike & Run Sessions: Structured training to optimize your performance on the bike and run courses.
💪 Strength Sessions for Triathletes: Tailored for beginners, preventing injury and building race-ready strength.
Why Choose Our Plan?
This comprehensive 44WK Beginner Training Plan leaves no stone unturned, ensuring you're prepared for race day in Panama. From the flat, fast bike course between Calzada de Amador and Cinta Costera to the scenic, challenging run with views of the Panamá Canal, this training plan is your key to success.
Get Started Today
Don’t wait to unlock your full potential. The 44WK Beginner Training Plan is here to guide you step-by-step as you prepare for your Half Distance Panama Triathlon.
Ready to Race?
Click below to get started and transform your training for the Half Distance Panama Triathlon!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:25:00 | 01:15:00 |
|
Bike
x3
|
02:38:00 | 02:30:00 |
|
Run
x3
|
01:54:00 | 01:40:00 |
|
Strength
x2
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:25:00 | 01:15:00 | |
|
|
02:38:00 | 02:30:00 | |
|
|
01:54:00 | 01:40:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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- Track your performance with robust data tracking and detailed graphs.
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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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