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3-day training trip

Lisbon, Lisbon District, Portugal

Monday, Oct 26 → Wednesday, Oct 28 · Open-water swimming, Running, Cycling

Worst day: unsafe
Conditions: Open-Meteo marine, weather + air qualityLocal grounding: Tavily (6 live results)Itinerary: LLM, groundedSample trip — canned data, live threshold engine

Day 1 · Monday, Oct 26

Atlantic reset at Carcavelos

Overall safe

Morning

Take the Cascais-line train from Cais do Sodré out to Praia de Carcavelos for a 35–40 minute open-water swim at the sheltered eastern end near the fort. At 0.42 m of swell with an 8.4 second period the water is about as organised as the Atlantic gets here, so this is the day to do your longest continuous swim of the trip. Sight every six strokes and stay inside the lifeguarded flags.

Getting there

Cascais-line train from Cais do Sodré to Carcavelos: about 25 minutes, every 12–20 minutes, then a 700 m walk to the sand. Top up a Viva Viagem card at the station machine and leave by 07:30 to be in the water before the wind builds. Same line back, running until well after midnight, so the return is never tight.

Midday

Train back and eat properly at Time Out Market in Cais do Sodré, five minutes from the riverside path. Then keep it genuinely easy — legs up, rehydrate, and save the walking for tomorrow when the water is off the table.

Evening

Short shakeout on the riverside promenade toward Doca de Santo Amaro, then an early night: tomorrow's swell arrives before dawn and you'll want the morning for a run instead.

Why: Wave height 0.42 m and sea temperature 20.1 °C both sit inside the safe band — the best swim window of your three days.

Real places usedPraia de CarcavelosTime Out MarketDoca de Santo Amaro

Morning voice briefing

Hear the day read out before you head out

Open-water swimming

Safe

Good open-water window

Wave height
0.42 m
Wave period
8.4 s
Sea temperature
20.1°C
Wind
16.2 km/h

Sea state sampled from the nearest modelled water ~18 km away.

Running

Safe

Clean air and comfortable running conditions

Air quality (US AQI)
38 AQI
Feels-like high
25.8°C
Rainfall
0 mm
Wind gusts
28.4 km/h

Cycling

Safe

Settled riding conditions

Wind gusts
28.4 km/h
Rainfall
0 mm
Daytime high
26.4°C

Day 2 · Tuesday, Oct 27

Swell day — Monsanto instead of the sea

Overall unsafe

Morning

The swim is off: 1.9 m waves on a 5.1 second period is disorganised, dumping shorebreak, and gusts to 58 km/h make the coast road a bad place to ride too. Head inland to Monsanto Forest Park instead and run 50 minutes on the shaded fire roads from the Alto da Serafina entrance, where the tree cover blocks most of the wind.

Getting there

No coast trip today — stay in the city. Metro to Alto da Serafina or a 20 minute taxi gets you to the Monsanto entrance; on the way home the metro connects straight back to the centre for Alfama in the evening. Nothing today needs the train.

Midday

If you need water work, swap to a pool session — 8 × 100 m holding an even effort keeps your feel for the water without fighting the shorebreak. Otherwise eat, then wander Alfama's cobbled squares, where the sardine festival is setting up for the evening.

Evening

Stay for the grilled sardines and fado in Alfama. The climbs back up through the neighbourhood count as active recovery, and the swell should drop overnight.

Why: Wave height 1.9 m is past the 1.2 m hard stop and gusts of 58 km/h exceed the 55 km/h cycling limit — both outdoor water and road sessions are off.

Real places usedMonsanto Forest ParkAlto da SerafinaAlfama

Morning voice briefing

Hear the day read out before you head out

Open-water swimming

Unsafe

Skip or replace this session — limited by wave height.

Wave height
1.9 m
Wave period
5.1 s
Sea temperature
19.4°C
Wind
34.5 km/h

Sea state sampled from the nearest modelled water ~18 km away.

Running

Caution

Trainable with adjustments — limited by wind gusts.

Air quality (US AQI)
61 AQI
Feels-like high
22.6°C
Rainfall
1.2 mm
Wind gusts
58.1 km/h

Cycling

Unsafe

Skip or replace this session — limited by wind gusts.

Wind gusts
58.1 km/h
Rainfall
1.2 mm
Daytime high
23.1°C

Day 3 · Wednesday, Oct 28

Early coast ride before the air turns

Overall caution

Morning

Start at first light and ride the Marginal cycleway west from Oeiras through Estoril to Cascais, roughly 20 km each way on traffic-separated road. Go out early: the nortada builds through the afternoon, so you want the tailwind on the way home. Swell is back down to 0.61 m if you'd rather finish with a short swim at Carcavelos on the way past.

Getting there

Ride out from the door if you are staying on the coast; otherwise take the first Cascais-line train to Oeiras with the bike and start there, about 20 minutes. Trains take bikes outside peak hours, so be on one before 07:00 or after 09:30 — and if the nortada beats you home, the train back from Cascais is the honest option.

Midday

Air quality peaks at 112 AQI today, which is the day's real limiter, so skip the planned riverside tempo run and keep any second session indoors and easy. Refuel and spend the hot hours somewhere air-conditioned rather than on the exposed Belém path.

Evening

Last night — eat well near Cais do Sodré and pack wet kit last so it has the longest possible time to dry.

Why: AQI 112 is over the 100 safe limit for running, so hard efforts move indoors; the ride stays on because gusts are back to 31 km/h.

Real places usedEstoril coastal cyclewayCascaisPraia de CarcavelosBelém

Morning voice briefing

Hear the day read out before you head out

Open-water swimming

Caution

Trainable with adjustments — limited by wave height.

Wave height
0.61 m
Wave period
9.2 s
Sea temperature
20.6°C
Wind
18.9 km/h

Sea state sampled from the nearest modelled water ~18 km away.

Running

Caution

Trainable with adjustments — limited by air quality.

Air quality (US AQI)
112 AQI
Feels-like high
30.4°C
Rainfall
0 mm
Wind gusts
31 km/h

Cycling

Safe

Settled riding conditions

Wind gusts
31 km/h
Rainfall
0 mm
Daytime high
29.7°C

Where to stay in Lisbon

Top 5, cheapest first · Monday, Oct 26 → Thursday, Oct 29 · 3 nights

Live prices from Stay22

Your main training spot is Praia de Carcavelos, about 18 km west of Lisbon centre — stays are searched and measured from there, not from the city centre.

  • Lisboa Central Hostel

    9.22,273 reviews

    Rua Rodrigues Sampaio 160, Lisbon, Portugal

    Distance
    17.4 km from Praia de Carcavelos
    Travel
    ~37 min drive
    Check-in
    Mon, Oct 26
    Check-out
    Thu, Oct 29

    Cheapest bed of the five and walking distance to the riverside running path, but the furthest from the water — the swim becomes a train ride each way.

    €84

    total · 3 nights

    Book on Expedia

  • Riviera Hotel

    ★★★★8.0942 reviews

    Rua Bartolomeu Dias 22, Carcavelos, Portugal

    Distance
    671 m from Praia de Carcavelos
    Travel
    ~8 min walk
    Check-in
    Mon, Oct 26
    Check-out
    Thu, Oct 29

    Quiet Carcavelos hotel a short walk from the sheltered eastern end of the beach, with secure parking and somewhere to rinse and dry a wetsuit.

    €351

    total · 3 nights

    Book on Expedia

  • Hotel Praia Mar

    ★★★★8.41,863 reviews

    Rua do Gurué 16, Carcavelos, Portugal

    Distance
    199 m from Praia de Carcavelos
    Travel
    ~2 min walk
    Check-in
    Mon, Oct 26
    Check-out
    Thu, Oct 29

    Beachfront in Carcavelos with a rooftop pool, two minutes to the sand and ten from the Cascais-line station — the shortest possible commute to the swim.

    €402

    total · 3 nights

    Book on Booking.com

  • Vila Galé Estoril

    ★★★★8.62,571 reviews

    Avenida Marginal, Estoril, Portugal

    Distance
    5.6 km from Praia de Carcavelos
    Travel
    ~12 min drive
    Check-in
    Mon, Oct 26
    Check-out
    Thu, Oct 29

    On the Estoril seafront beside the Marginal cycleway, which turns the 20 km coastal ride to Cascais into a ride-out-the-door affair.

    €528

    total · 3 nights

    Book on Hotels.com

  • Pestana Palace Lisboa

    ★★★★★9.13,104 reviews

    Rua Jau 54, Lisbon, Portugal

    Distance
    13.9 km from Praia de Carcavelos
    Travel
    ~30 min drive
    Check-in
    Mon, Oct 26
    Check-out
    Thu, Oct 29

    Garden hotel in Alcântara, close to both the Tagus riverside running path and the Monsanto trail entrances, with a 25 m outdoor pool.

    €861

    total · 3 nights

    Book on Booking.com

Where to stay

Centred on Praia de Carcavelos · 2026-10-26 → 2026-10-29

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