Our 36-week Intermediate Half Distance Triathlon Training Plan is engineered to help you race strong and confident across Penrith’s stunning Olympic venue. Whether you’re chasing a personal best or completing your first Half Distance Triathlon, this plan is designed with your success in mind.
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🧱 Base Phase (Weeks 1–12): Establish Your Foundation Intelligently
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Before you build speed or volume, you need durability. Our base phase focuses on aerobic capacity, movement efficiency, and muscular strength — all essential for absorbing the stress of the 24-week build phase.
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✔️ Why it matters: Penrith’s course is flat and fast — but that also means constant output with little variation. You’ll need the resilience to maintain steady effort across all three disciplines.
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🏊 Swim Training Built for Penrith Lake Conditions
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You’ll train with open water intervals, sighting drills, and race-pace efforts — not just pool laps. With a sheltered lake and pontoon start, your technique, comfort in open water, and ability to control pacing early in the race are critical.
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✔️ Why it matters: A calm course doesn’t mean an easy swim. Pacing and positioning are key from pontoon to boat ramp exit.
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🚴 Smart Bike Workouts to Handle Speed + Precision
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You’ll ride tempo sets, sustained intervals, and practice technical handling — especially U-turns and variable cadence efforts. The Western Sydney bike course includes fast straights and sharp turns near Penrith Whitewater Stadium.
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✔️ Why it matters: Many athletes lose time in corners or fade in the second lap. This plan builds both sustained power and technical confidence.
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🏃 Run Programming That Respects the Course Design
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Three laps with minimal shade and crowd exposure each time means mental discipline is as important as speed. You’ll train with race-pace brick sessions, loops that mimic course psychology, and threshold workouts to maintain form under fatigue.
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✔️ Why it matters: Fatigue peaks in repetitive environments. You’ll learn how to pace, fuel, and stay mentally engaged lap after lap.
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📈 Advanced Training Tools + Critical Support
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✔️ Structured workouts based on heart rate and power zones
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✔️ VO₂, tempo, and anaerobic threshold sets for real-world performance
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✔️ Progressive strength and mobility to prevent breakdown
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✔️ Instructional swim drill videos + strength demos*
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👉 Start today and prepare with purpose — with coaching support to keep you accountable and ready for race day.
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REGISTER HERE
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.