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🔥 2025 HALF DIST VENICE - JESOLO ITALY ADVANCED TRI PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON

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🔥 2025 HALF DIST VENICE - JESOLO ITALY ADVANCED 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.


Learn More about Structured Workouts.

Author

Paul M Johnson

All plans by this Coach

Length

44 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

HALF DIST Venice-Jesolo, Italy event features a 1900-meter open water swim course set against the backdrop of the iconic lighthouse, offering a single counterclockwise loop in the Adriatic Sea with a moderate average water temperature of 63°F / 17°C.

The 90 km bike course boasts long, straight roads perfect for setting personal best times, encompassing the Venetian lagoon, Cavallino, Cortellazzo, and Eraclea, showcasing picturesque canals and landscapes.

The 21.1 km run course consists of three 7 km loops, passing through a shady avenue, along the promenade on the lighthouse beach, and finishing on the beach itself, with an average air temperature of 70°F / 21°C.


🏊‍♂️🚴‍♂️🏃‍♂️ Introducing our ADVANCED 44-WK Half DIST Training Plan - the ultimate blueprint for aspiring athletes like you to confidently conquer the challenge!

🔥 12-Week Base Regimen: No prior training or base mileage required! Lay the foundation for your triumph with a comprehensive 12-week base regimen, meticulously curated to prepare you for the journey ahead.

📆 32-Week Specialized Training Program: Dive into the heart of your preparation with our 32-week specialized Half IRON training program. Featuring a structured 3/1 workout approach - 3 weeks of intense training followed by 1 week of active recovery - it's a roadmap to peak performance.

⏰ Progressive Training Schedule: Watch yourself grow as you progress through our program. Starting at approximately 9.5 hours per week and peaking at 14 hours in week 39, we ensure you're constantly challenged and ready to push your limits.

🏋️‍♂️ Tailored for Amateur Advanced Athletes: Our program is specifically designed for individuals like you - Amateur Advanced Athletes seeking to elevate their game. With a focus on functional strength training and transitioning to conventional strength exercises, we ensure you're equipped with the tools you need to succeed.

🏊‍♀️🚴‍♂️🏃‍♀️ Comprehensive Approach: From refining your swimming technique to building base endurance, we leave no stone unturned in your journey towards excellence. Our program encompasses all facets of training, including Endurance Base Aerobic Training, V02 Max Training, Anaerobic Threshold Training, Anaerobic Power Training, and ATP-PC Training, tailored to boost your sprint training power.

🏆 Achieve Your Goals: Whether you're aiming to set a new personal record or stand on the podium, our Half DIST Training Plan equips you with the tools, guidance, and support needed to turn your dreams into reality. Don't just dream it - achieve it!


💰 Exclusive Purchase Discounts:


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How it Works

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Training Plan Sample Week

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

Swim - Focus - 700mSpeed/Interval

Swim00:21:00700 mStructured Workout
Total Distance - 700m
Items Needed - Pull Buoy

Warm-Up - 200m Z2
Swim 75m closed fist drill, then 25 front crawl.
Try to glide as far as possible with each stroke during the closed fist drill.
Rest 30 secs between interval
View Closed Fist Drill Video

Main Set - 200m Z3
4 X 50m
Swim Front Crawl
Swim the first and last 15m of each interval with sprint speed.
Rest 30secs after each interval.

Time Trial - 100m Z5
1 X 100m
Freestyle at max speed.

Cool Down - 200m Z2
1 X 200m
Swim Backstroke with a pull buoy.
Review Backstroke video
Details

30mBase Jog/Run

Run00:30:0020 TSSStructured Workout
Base Jog/Run
30 Min 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 jog segments.

Warm-up - 5 min Easy Jog - Z2
Run - 20 min - Z3
Cool Down - 5 Min Easy Jog - Z2

Hydrate as needed
Details
Tuesday

Anaerobic Threshold 25Min Interval Training W/PWR

Bike01:35:00123 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 - 25 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

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

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

Swim - 1K Endurance - Focus - Technique

Swim00:30:001000 mStructured Workout
Total Distance - 1000m
Item Needed - Pull Buoy, Fins, Paddles

Warm-Up 200m
1 X 200m
Swim Freestyle with a Pull Buoy

Main Set - 600m
2 X 50
Swim on your back kicking with fins. Keep your arms extended.
Rest 30secs after each interval

4 X 100m
Swim Front Crawl with paddles.
Focus on a high elbow during the pull phase.
Rest 30secs after each interval

1 X 100m
Swim Breastroke with a pull buoy.
Review Breastroke video

Cool Down - 200m
2 X 100m
Swim with a stroke of your choice
Rest 15secs after each interval
Details
Thursday

35min Base Jog/Run

Run00:35:0023 TSSStructured Workout
35 Min 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 jog segments.

Warm-up - 5 min Easy Jog - Z2
Run - 25 min RPE 4-6 -Z3
Cool Down - 5 Min Easy Jog - Z2

Hydrate as needed
Details
Friday

Swim - 1.2kFocus Endurance

Swim00:36:001200 mStructured Workout
Total Distance - 1200m
Items Needed - snorkel, Fins, Pull Buoy

Warm-Up 300m Z2
3 X 100m
Swim Freestyle with a single arm
Alternate the active arm after each 50m. Keep the passive arm extended.
Rest 30secs after each interval.
Review Freestyle Single Arm Video

Main Set - 600m Z3
5 X 50m
Glute kicks with snorkel only
Rest 15secs between intervals
Review Glute Kick Video

3 X 100m Z3
Swim 75m Freestyle followed by 25 backstroke
Rest 20secs after each interval.

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

Cool Down - 300m Z2
3 X 100m
Swim Back Stroke with a pull buoy.
Rest 30secs after each interval.
Details
Saturday

VO2 - 6Min Interval Training W/PWR

Bike01:19:00117 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 - 4 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

Elite/Advanced Functional Training

Strength00:50:00
15 Min Warm-Up Your Choice

Complete 3 Rounds
Circuit 1X3 Cycles
Front Box Jump - 1 Set: 10reps
Push-Ups (Bodyweight) - 1 Set: 12 Reps
Mountain Climbers - 1 Set: 15 Reps
Air Squat - 1 Set: 15 Reps
Swing w/Kettlebell - 1 Set: 15 Reps
Dips - 1 Set: 12 Reps

Rest 60 secs

Upon completion 15min cool-down w/stretching
Details
Sunday

Base Easy Jog/Run

Run00:40:0030 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
3 X
Run - 5 min RPE 4-6
Easy Jog 5 Min RPE 2-3
Cool Down - 5 Min Easy Jog

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

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:21:00 01:15:00
Bike x3
03:43:00 02:35:00
Strength x2
02:04:00 01:00:00
Run x2
01:43:00 01:40:00
Workouts Per Week Weekly Average Longest Workout
Swim Swim
01:21:00 01:15:00
Bike Bike
03:43:00 02:35:00
Strength Strength
02:04:00 01:00:00
Run Run
01:43:00 01:40:00

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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