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🔥 2025 SIX MONTH HALF DIST VENICE - JESOLO ITALY BEGINNER TRIATHLON PLAN - PAUL M. JOHNSON

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🔥 2025 SIX MONTH HALF DIST VENICE - JESOLO ITALY BEGINNER TRIATHLON PLAN - PAUL M. JOHNSON

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Paul M Johnson

All plans by this Coach

Length

24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Experience the thrill of HALF DIST Venice-Jesolo, Italy!

🏊‍♂️ Dive into the 1900-meter open water swim course set against the picturesque backdrop of the iconic lighthouse, offering a perfect challenge for both beginners and seasoned swimmers with an average water temperature of 63°F (17°C).

🚴‍♀️ The 90 km bike leg promises fast times with its flat, straight roads tracing the Venetian lagoon and scenic landscapes, before looping back to Jesolo through charming canals and bridges.

🏃‍♂️ The 21.1 km run, divided into three loops, takes you through shaded avenues and along the vibrant promenade, culminating in a thrilling finish on the sandy beach, with an average air temperature of 70°F (21°C). Get ready for an unforgettable race day experience! 🏅

Introducing the Beginner's Six-Month Half DIST Triathlon Plan:

🏊‍♂️🚴‍♀️🏃‍♂️ Geared Towards Newcomers: This plan is crafted for those stepping into the world of triathlons, aiming to conquer the HALF-DIST distance. Prior to diving in, it's recommended to build a solid aerobic base over four to six weeks. The journey kicks off gently in week one with 7 hours and gradually ramps up to a maximum of 12 hours by week 19.

📈 Steady Advancement: Embark on a journey of incremental improvement, gradually incorporating V02 Interval and Anaerobic Threshold Training to hone both your skills and endurance.

🔍 Holistic Approach: Explore various facets of training, including strength building, foundational endurance, and refining swim techniques. The swim segments emphasize technique, while introducing essential methods like tempo training and open-water swimming to prepare you comprehensively.

🎯 Customized Workouts: Enjoy a tailored regimen designed to fit your specific requirements. From instructional swimming drills via video to structured interval sessions for biking and running based on RPE and Heart Rate, every element is meticulously planned to enhance your performance.

💪 Strength Training Sessions: Dive into strength-building routines customized for beginner triathletes, complete with detailed video guidance to ensure correct form and optimal effectiveness.

📧 Coach Assistance: Need guidance or have queries? Our dedicated email coaching support is available to assist you at every stage of your journey.


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Training Plan Sample Week

Sample Workouts - Week 110
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

40mBase Easy Jog/Run

Run00:40:0035 TSSStructured Workout
Base Easy Jog/Run
40 Min Easy Jog/Run - This will be a easy to moderate run RPE of 4-6 during run segments followed by an RPE of 2-3 during easy jog segments.

Warm-up - 5 min Easy Jog - Z2
Run - 30 min - Z3
Cool Down - 5 Min Easy Jog -Z2

Hydrate as needed
Details

BGN/Intermediate Strength Home/Gym Plan

Strength00:55:00
10Min Warm-Up Your Choice

Superset 1
Split Jumps

Rest 45 seconds

Superset 2
Bridge, Unilateral bridge (bodyweight)
1 Set: 10 reps

Chair Push-Ups
1 Set:10 reps

Rest 45 seconds

Superset 3
Pull-up, Asymmetric Pull-up (Bodyweight)
1 Set: 10 reps

Diamond, Triangle Push Up (Bodyweight)
1 Set: 10reps

Rest 45seconds

Superset 4
Pull-Ups, Supinated Pull-Ups (Bodyweight)
1 Set - Max reps possible

Hollow Rock Core Excercise
1 Set - 20secs

Rest 45seconds

Superset 5
Single-Leg Side Squat (Bodyweight)
1 Set: 10 reps - 10 each leg.

Plank, Leg Raises
1 Set 20 reps
Details
Tuesday

VO2 - 6Min Interval Training

Bike01:19:00109 TSSStructured Workout
VO2 Interval Training

Warm-up - 15 - min @ 66-75 of max heart rate.
Main Set -
Total # Of Sessions - 3
Total # of Efforts Per Session - 2
Total # of Efforts - 6

Time Period For Each Effort - 6 Minutes
Max heart rate -Z5
Recovery Set between efforts - 2 minutes or until heart rate drops below 65% of Max heart rate.
Time Recovery between Session 5 minutes.
Activity during relief period - 50% less effort
Target RPM per effort 95 - 110
For final recovery finish out the remaining time/distance @ 66-75% of heart rate.

This type of workout is designed to increase your V02 capabilities which allows for an increase in the rate of oxygen delivery to your muscles. A high V02 is the hallmark of a well-trained endurance athlete.

This is very intense training and should only be undertaken after establishing an aerobic base of conditioning. The workout can be performed either on the road or preferably on a trainer as this will allow for a controlled environment.

Please note - the mental commitment required for this training is great but the return is equably GREAT!
Details

Swim - 1.4KFocus Endurance

Swim00:45:001400 mStructured Workout
Total Distance - 1400m
Items Needed - Pull Buoy, Snorkel

Warm-Up - 400m Z2
2 X 200
Select your favorite drill for this exercise
Rest 30secs after each drill
Example Drills Review Videos
Superman
Fingertip
Punch/Closed Fist
Towfloat

Main Set - 700m
2 X 50m Z3
Swim breaststroke with a steady front crawl kick (BAFL)
Rest 20secs after each interval
Review BAFL Video

2 X 200m Z3 - Z5
Swim freestyle with a pull buoy.
Increase effort level from 1 to 4 with every 50m
Rest 30secs after each interval

2 X 100m Z3
Swim front crawl with a snorkel. Kick Hard on the last 25m of each interval.
Rest 20secs after each interval.

Cool Down - 300m Z1
3 X 100m
Swim easy freestyle
Rest 30sec after each interval
Details
Wednesday

50mBase Easy Jog/Run

Run00:50:0045 TSSStructured Workout
Base Easy Jog/Run
50 Min Easy Jog/Run - This will be a easy to moderate run RPE of 4-6 during run segments followed by an RPE of 2-3 during easy jog segments.

Warm-up - 5 min Easy Jog - Z2
Run - 30 min - Z3
Cool Down - 5 Min Easy Jog -Z2

Hydrate as needed
Details

Bike - 30min Base Endurance Recovery

Bike00:30:0020 TSSStructured Workout
Post-interval relief riding. (Slower is faster) The purpose of this type of riding is active recuperation, increased blood flow, and muscle flexibility.

This will be a steady-state effort in Z2

This will be a high cadence drill. The goal is to just spin at RPM's 90-100 without building any lactic acid.
Details
Thursday

Swim - Focus - (1.1K) Technique Drills

Swim00:33:001100 mStructured Workout
Focus - Technique Drills
Total Distance - 1100m
Items Needed - Fins

Warm-Up - 300m Z2
3 X 100m
Swim Breaststroke
Increase effort 1 to 4 with every 25min. The last 25min should be your fastest.
Rest 20secs after each interval
Review Breaststroke Video

Main Set - 600m Z3
5 X 50m
Swim 25m superman drill, then 25m full stroke
Rest 20secs after each interval
Review Superman Drill

4 X 50m Z3
Swim on your back kicking with fins. Point arms in your swimming direction.
Rest 20secs after each interval

3 X 50m Z3
Swim Front crawl with a single arm.
Focus on a slow catch phase followed by a powerful and fast pull phase. Alternate arm after each 50m
Rest 20secs after each interval.
Review Single Arm Drill

Cool Down - 200m Z1
2 X 100m
Alternate 50m front crawl and 50m backstroke.
Rest 20secs after each interval.
Details
Friday

40mBase Easy Jog/Run

Run00:40:0035 TSSStructured Workout
Base Easy Jog/Run
40 Min Easy Jog/Run - This will be a easy to moderate run RPE of 4-6 during run segments followed by an RPE of 2-3 during easy jog segments.

Warm-up - 5 min Easy Jog - Z2
Run - 30 min - Z3
Cool Down - 5 Min Easy Jog -Z2

Hydrate as needed
Details
Saturday

Swim - 1KFocus Strength Endurance

Swim00:30:001000 mStructured Workout
Total Distance - 1000m
Items Needed - Kickboard, Fins, Snorkel

Warm-Up - 200m -Z2
1 X 100m
Swim with a stoke style of your choice.

2 X 50m Z2
Swim 25m closed fist drill, then 25m freestyle strong effort.
Try to glide as far as possible with each stroke during the whole exercise.
Rest 20secs after each interval
View Punch/Closed Fist Drill

Main Set - 300m Z3
4 X 50m
Practice your flutter kick with a kickboard.
Rest 15secs after each interval

1 X 50m Z3
Swim on your back kicking with fins. Keep your arms extended.

1 X 50m Z3 - Z4
Swim min-max freestyle
Swim the first 25m with the lowest, then 25m with the highest stroke frequency.

Time Trial - 300m Z5
1 X 300
Swim with sprint speed. Very hard effort

Cool Down - 200m Z1
1 X 200m
Swim easy freestyle. Focus on long smooth efficient strokes.
Details

Anaerobic Threshold 15Min Interval Training

Bike01:15:0066 TSSStructured Workout
Warm-up - 10 - min @ 66-75 of max heart rate.
Main Set -
Total # Of Sessions - 1
Total # of Efforts - 2
Time Period For Each Effort - 15 Minutes
Max heart rate - Z4
Recovery Set between efforts - 10 minutes
Activity during relief period - 50% less effort - lite rolling
Target RPM per effort 95 - 110
For final recovery finish out the remaining time @ 66-75% of heart rate

Anaerobic Threshold: Increasing your workload ability to near maximum levels while staying in an aerobic state. This form of training is always followed after V02 training. (Remember, first develop the total engine and then "tune it up" with other forms of training.) Increasing your anaerobic threshold, lactate threshold, or max steady state is very trainable. By performing specific forms of training, one's anaerobic threshold could increase significantly.
Details
Sunday

Bike - 90min Base Endurance Recovery

Bike01:30:0060 TSSStructured Workout
Post-interval relief riding. (Slower is faster) The purpose of this type of riding is active recuperation, increased blood flow, and muscle flexibility.

This will be a steady-state effort in Z2

This will be a high cadence drill. The goal is to just spin at RPM's 90-100 without building any lactic acid.
Details

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:54:00 02:30:00
Swim x3
01:27:00 01:15:00
Run x3
02:07:00 01:40:00
Strength x1
00:57:00 00:55:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
02:54:00 02:30:00
Swim Swim
01:27:00 01:15:00
Run Run
02:07:00 01:40:00
Strength Strength
00:57:00 00:55:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Paul M Johnson

Andiamo²®

🏊🚴🏃🏅 Dive into the world of Andiamo²®, where we blend lifestyle with momentum and celebrate the exhilarating journey of triathlon! 🎉 We're not just about races; we're a vibrant community dedicated to enhancing your active lifestyle experience.✨

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