2026 HALF DISTANCE TRIATHLON WESTERN SYDNEY - ADVANCED W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 HALF DISTANCE TRIATHLON WESTERN SYDNEY - ADVANCED W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
Engineered for the Experienced Performance-Driven Triathlete 🧠💥
You're not new to triathlon. You’re looking for more than just volume—you want strategy, specificity, and a smarter approach to racing Western Sydney’s Half Distance Triathlon in Penrith. This 36-week training blueprint goes beyond the basics. It's designed to map directly to the demands of this course, starting with a 12-week base phase to build robust durability and functional strength, then advancing through a 24-week progression that targets course-specific adaptations.
📊 WHY THIS PLAN WORKS FOR WESTERN SYDNEY:
🏊♂️ SWIM – Penrith Lake, 1.9km Flat, Cool, Controlled
Sheltered waters and an Olympic venue call for technical swim precision, not brute effort.
Focused swim sets sharpen open-water sighting, and sustained pacing in 66°F (19°C) conditions.
Drills emphasize stroke economy, reducing drag for speed efficiency in flat conditions.
🚴♀️ BIKE – 90km Two Loops, Smooth Roads, Tactical Turns
The flat, fast course is deceptive: multiple U-turns and acceleration demands punish unprepared riders.
Our plan incorporates:
🧬 VO2 Max and Anaerobic Power Intervals to handle accelerations out of corners
🏔️ Acceleration sessions, mimicking key points along Castlereagh Road
🧠 Power pacing strategies to manage leg load and optimize split performance
🏃♂️ RUN – 21.1km, 3 Loops with Visual Exposure
A multi-lap, flat run with crowd visibility sounds easy—until cumulative fatigue hits.
Training blocks include:
🎯 Anaerobic Threshold & ATP-PC sprint intervals to simulate surges on looped sections
🔁 Brick sessions that simulate race-day fatigue and smooth T2 execution
📌 PROGRAM STRUCTURE:
Starts at 9.5 hours/week → peaks at 14.5 hours/week
Based on a 3:1 progressive loading model for optimal recovery
Functional strength evolves into sport-specific power phases
Includes targeted blocks for:
Endurance aerobic development
Muscular stamina under fatigue
Technical race skills (pacing, fueling, mental priming)
🔒 FOR THE ATHLETE WHO WANTS TO EXECUTE, NOT JUST PARTICIPATE
This plan is not just about getting to the start line—it’s about racing the Western Sydney Half Distance Triathlon with intention. With personalized email coach support, you get real-time guidance, troubleshooting, and strategy tailored to your strengths and limiters.
You’ve done the races. Now race smarter. Train with purpose. Achieve mastery on the Penrith course. Begin today. 🧠💪
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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
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