ADVANCED HALF DISTANCE TRIATHLON - 36 WEEKS - (CAIRNS - AUSTRALIA 2026) - PAUL M. JOHNSON
ADVANCED HALF DISTANCE TRIATHLON - 36 WEEKS - (CAIRNS - AUSTRALIA 2026) - PAUL M. JOHNSON
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Train Smart. Race Strong. Conquer the Half Distance Triathlon Cairns! 🏊♂️🚴♀️🏃♂️
Experience the thrill of racing at one of Australia’s most scenic events — the Half Distance Triathlon Cairns. From the 1.9km swim at Palm Cove to the epic ride along the Captain Cook Highway and the vibrant 21.1km run on the Cairns Esplanade, this course is as challenging as it is breathtaking.
That’s why we built the 36-Week Advanced Training Blueprint for Half Distance Triathlon Athletes — designed specifically to help you perform your best in Cairns' tropical conditions. 🌴☀️
Why This Training Plan Works for Cairns
✅ Optimized for Warm Water & Coastal Conditions
Prepare for the 73°F (23°C) ocean swim with targeted open water sessions that sharpen sighting, pacing, and confidence in rolling surf.
✅ Build Power for the Scenic Bike Course
Ride-specific workouts build strength for the steady climbs and descents along the Captain Cook Highway, including intervals mimicking Rex Lookout’s terrain.
✅ Run Smart in the Tropical Heat
Train for the 79°F (26°C) average air temps with strategic pacing sessions and hydration tactics so you can finish strong on the Cairns Esplanade.
Proven 36-Week Structure
Split into a 12-week foundation and a 24-week Half Distance Triathlon-specific build, this plan gradually increases from 9.5 to 14.5 hours per week, following a smart 3:1 training-to-recovery rhythm. 📆
Performance-Driven Focus Areas:
✅ Endurance Aerobic Mile Training
✅ VO₂ Max Intervals to increase speed & oxygen use
✅ Anaerobic Threshold & Power Intervals for race-pace stamina
✅ ATP-PC Sprint Training for explosive efforts
✅ Hill Accelerations to crush climbs like a pro
Whether you're eyeing a personal best or aiming to finish strong, this is the blueprint that prepares you for every challenge Cairns throws at you.
🌟 This is more than a training plan — it’s your roadmap to racing success.
💥 Join now and start building your strongest, smartest race season ever.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:18:00 | 01:15:00 |
|
Bike
x3
|
03:27:00 | 02:35:00 |
|
Strength
x2
|
02:08:00 | 01:00:00 |
|
Run
x2
|
01:43:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 01:15:00 | |
|
|
03:27:00 | 02:35:00 | |
|
|
02:08:00 | 01:00:00 | |
|
|
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
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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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