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💪 2025 SIX MONTH HALF DIST VENICE - JESOLO ITALY TRI PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON

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💪 2025 SIX MONTH HALF DIST VENICE - JESOLO ITALY TRI PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON

Includes Structured Workouts

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


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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

Prepare yourself for the ultimate test of endurance at HALF DIST Venice-Jesolo, Italy! Immerse yourself in the invigorating 1900-meter open water swim, surrounded by the grandeur of the lighthouse marking the Jesolo and Cavallino border. The single counterclockwise loop in the Adriatic Sea promises an exhilarating experience, with an average water temperature of 63°F (17°C).

Get geared up for the heart-pounding 90 km bike ride along smooth, flat roads that meander alongside the picturesque Venetian lagoon. With its long, straight stretches, this course is a haven for athletes striving for personal bests.

Once you've conquered the water and roads, it's time to tackle the 21.1 km run, divided into three loops. Glide through shaded avenues and along the bustling promenade, with the iconic lighthouse beach setting the scene. As you near the finish line on the sandy shores, revel in the triumph of your accomplishment, with the comforting embrace of an average air temperature of 70°F (21°C).

About The SIX (6) MONTH HALF DIST ADVANCED TRAINING PLAN: Embark on an exhilarating six-month journey with our Advanced Half Iron Training Plan and emerge as the ultimate athlete – stronger, faster, and more resilient than ever before.

From a starting point of 9.5 hours in week one, our program gradually escalates to a maximum of 14 hours, pushing your boundaries and propelling you towards excellence. But here's the catch: prior training or a solid mileage foundation is essential. Without it, participating in this program would be akin to constructing a skyscraper on unstable ground.

Assuming you've established that vital groundwork, let's delve into what lies ahead:

🏃‍♀️ Endurance Aerobic Mile Training: Boost your aerobic capacity and endurance, laying the groundwork for conquering longer distances effortlessly.

🚴 V02 Max Training, including Interval Sessions: Ignite your V02 max potential with tailored intervals, enhancing your performance and pushing you beyond your perceived limits.

💪 Anaerobic Threshold Training: Break through barriers and elevate your anaerobic threshold, enabling sustained high-intensity efforts over extended periods.

🏃‍♂️ Anaerobic Power Sprint and Power Interval Training: Unleash explosive power and speed with focused anaerobic workouts, gaining a competitive edge through climbing accelerations and interval sessions.

Stop merely dreaming of greatness – seize it. Join us on this transformative journey and become the athlete you were destined to be.


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Training Plan Sample Week

Sample Workouts - Week 130
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

SWIM - Focus - (1k)Speed/Interval

Swim00:30:001000 mStructured Workout
Focus - Speed/Interval
Total Distance - 1000m
Items Needed - Paddles

Warm-up - 300m Z2
2 X 100m
Swim Breaststroke
Rest 30secs
1X 100m
Swim freestyle, breathing every 4th stroke.
(Always breathe on your weaker side in this exercise.)

Main Set - 500m Z3-4
2 X 50
Drill Exercise - Select among fingertip drag, tow float or superman
Rest 30secs after each interval

2 X 100m
Freestyles with paddles
Swim 50m free w/sprint speed, 50 relaxed
Rest 30secs after each interval

4 X 50 Breaststroke
Swim the first and last 15m of each interval sprint speed.
Rest 30secs, repeat

Cool Down - 200m Z1
1 X 200
Easy swim with paddles focus on stroke technique.
Details

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
Tuesday

Anaerobic Power Interval Session W/PWR

Bike01:41:00175 TSSStructured Workout
Anaerobic Power interval Session
Total number of efforts: 8
Number of set per session: 2
Number of efforts per set: 4
Time period of each effort: 2 minutes
Maximum heart rate/FTP per effort: - Z5+
Time of relief between efforts: 5 minutes jor till return to 120 HR, BPM
Time of relief between sets: 10 minutes
Activity during relief period: Lite rolling
Pedal RPM's per effort: 120-125

This workout is designed to increase anaerobic power, lactate tolerance and to simulate closing a gap to a breakaway at high speed or attacking during the last kilometers of a draft legal sprint race. This workout can be performed either on the road or trainer. Pedal speed should be high in order to reach the target heart rate. Care should be taken only to undertake anaerobic power training only after a strong aerobic base of conditioning is established. This training will be performed once a week during the racing season. Terrain for anaerobic capacity should generally be flat to rolling hills. The goal is to start/ride the entire interval as fast as possible.
Details

Elite/Advanced Strength Training

Strength01:00:00
Elite/Advanced Strength Training
15 Min Warm-Up Your Choice
Focus - Chest, Legs, Biceps

Chest
Bench Press w/Barbell
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest
Bench Press, Incline w/barbell
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest
Fly, Dumbell Fly w/dumbells
3 Sets: 15 Reps each

LEGS & GLUTES
Lunge w/Smith Machine
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest
Leg Press - Lying w/machine
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest
Seated Leg Curl w/machine
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest
Standing Calf Raises w/Smith Machine
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest

Biceps
Biceps Curls - w/barbell, wide grip
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest
Preacher Curls w/barbell
4 Sets: 12 Reps - 10 Reps - 8 Reps - 6 Reps
60secs Rest
Biceps Curls w/high pulley
3 Sets: 15 Reps each

Upon Completion 15min cool down w/stretching
Details
Wednesday

60mBase Easy Jog/Run

Run01:00:0055 TSSStructured Workout
60 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 - 50 min - Z3
Cool Down - 5 Min Easy Jog -Z2

Hydrate as needed
Details

Bike - 45min Base Endurance Recovery

Bike00:45:0030 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 (800M)Strength Endurance

Swim00:24:00800 mStructured Workout
Total Distance 800m

Items Needed - Pull buoy, Snorkel

Warm-Up - 200m
2 X 100 Z2
Swim Freestyle with a pull buoy.
Focus on a slow catch phase followed by a powerful fast pull phase.
Rest 20 secs

Main Set - 400m
1 X 300m Z3
Swim Freestyle with snorkel
Use your weaker arm for the whole exercise.
Review Freestyle Single Arm Video

1 X 50m z3
Swim Freestyle with a single arm
Alternate the active arm every two stokes. Keep passive arm extended.
Review Freestyle Single Arm Video

Cool Down - 200m Z1
4 X 50m Swim Breaststroke
Rest 15 secs between intervals
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

Intermediate Functional Training

Strength00:45:00
15 Min warm-up of your choice.

Kettlebell + Bodyweight Circuit Training
Rounds 3
Time - 20secs Each Excercise
Rest - Rest between each exercise only if needed and as little as possible.

20secs - Mountain Climbers
20secs - Abdominal Crunches (Bodyweight)
20secs - Pushups and Side Bridge
20secs - Deadlift w/Kettlebell
20secs - Push Press w/Kettlebell
20secs - Swing w/Kettlebell
20secs - Squat, Goblet Squat w/kettlebell or dumbell

Begin Circut Again Until 3 Rounds Have Been Completed
Details
Saturday

Swim - Open Water

Swim00:48:0032 TSSStructured Workout
Warm-Up 15m building throughout Z2

Main Set
4 X
20 Stokes Fast Tempo - Sight every 10 Strokes Z3
20 Strokes Easy with Strong Kick - Z3
30 Strokes Fast Tempo - Sight every 10 Strokes Z4
20 Strokes Cruise - Sight every 10 Strokes Z2
5 Strokes Recovery
Set One Complete Return to the shore and begin Set 2 and repeat till 4 sets complete.

Focus on long purposeful strokes. Swim fast not hard.

Consider practicing exiting with a wetsuit and practicing a swim to bike transition.

TIPS - If unable to perform in open water try to find a 50meter (long course) pool to swim in.
Find a safe area to open water swim. For added safety tether a brightly colored pool raft to your waist. This serves two purposes. 1. Others can see you. 2. If you get tired or distressed you can crawl up on the raft and rest.
*swim workouts for Triathletes 2nd edition.
Details

Anaerobic Threshold 45Min Interval Training W/PWR

Bike02:15:00146 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 - 45 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
Details
Sunday

Bike - 60min Base Endurance Recovery

Bike01:00:0040 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
Swim x3
01:19:00 01:15:00
Run x3
02:03:00 01:40:00
Bike x3
04:01:00 02:35:00
Strength x2
01:36:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Swim Swim
01:19:00 01:15:00
Run Run
02:03:00 01:40:00
Bike Bike
04:01:00 02:35:00
Strength Strength
01:36:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • 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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