💪 2026 SIX MONTH HALF DISTANCE WESTERN SYDNEY - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪 2026 SIX MONTH HALF DISTANCE WESTERN SYDNEY - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
If you’re targeting a peak performance at the Half Distance Triathlon Western Sydney in Penrith, this 6-month advanced training plan is designed specifically for the high-performance amateur triathlete. It assumes you already have a solid aerobic base and consistent training habits—this is not for beginners.
Base Training Requirement:
Before starting, you should have:
✅ At least 3 months of consistent triathlon training
✅ Weekly training volume of 7–8 hours minimum
✅ Comfortable with aerobic long sessions (2,500m swim, 70km bike, 14km run)
✅ No injuries and able to commit up to 7-days of training per week
🏊♂️ Swim – 1.9km at Sydney International Regatta Centre
Penrith Lake’s calm, sheltered conditions demand open-water skills and race pacing. This plan includes long aerobic swims, tempo sets, and technique drills, preparing you to start strong from the pontoon, swim efficiently under the Olympic Bridge, and exit confidently.
🚴♀️ Bike – 90km Scenic Two-Lap Course
The bike course is flat yet technical, requiring sustained power and sharp handling through U-turns. Workouts focus on VO₂ max intervals to raise your power ceiling, tempo rides to mimic race pace, and mental strategies for pacing and handling fatigue—essential for the fast, smooth roads around Penrith Whitewater Stadium and Castlereagh Road.
🏃 Run – 21.1km Three-Lap Course
The run course’s exposure and repetitive loops demand precise pacing and heat management. You’ll build strength through race-pace progression runs, brick workouts to simulate bike-to-run fatigue, and intervals to sustain speed for a strong finish cheered by the crowd.
✅ Key Benefits:
✔️ Weekly progression from 9.5 to 14 hours of training
✔️ Specificity for the Western Sydney swim, bike, and run courses
✔️ VO₂ max and anaerobic threshold training for race-day power
✔️ Simulation sessions for pacing, nutrition, and heat acclimation
✔️ Scheduled recovery for optimal adaptation
✔️ Open-water swim training to build confidence
📧 Personalized Email Coach Support Included
Get expert guidance and tailored adjustments to keep your training on track.
🎯 Ready to perform at your best in Western Sydney? Train smart, race hard, and become the athlete you were meant to be. Commit now and elevate your Half Distance Triathlon journey with expert coaching support.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Run
x3
|
02:06:00 | 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 | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:06:00 | 01:40:00 | |
|
|
04:01:00 | 02:35:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
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