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.
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📊 WHY THIS PLAN WORKS FOR WESTERN SYDNEY:
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🏊♂️ SWIM – Penrith Lake, 1.9km Flat, Cool, Controlled
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Sheltered waters and an Olympic venue call for technical swim precision, not brute effort.
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Focused swim sets sharpen open-water sighting, and sustained pacing in 66°F (19°C) conditions.
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Drills emphasize stroke economy, reducing drag for speed efficiency in flat conditions.
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🚴♀️ BIKE – 90km Two Loops, Smooth Roads, Tactical Turns
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The flat, fast course is deceptive: multiple U-turns and acceleration demands punish unprepared riders.
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Our plan incorporates:
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🧬 VO2 Max and Anaerobic Power Intervals to handle accelerations out of corners
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🏔️ Acceleration sessions, mimicking key points along Castlereagh Road
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🧠 Power pacing strategies to manage leg load and optimize split performance
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🏃♂️ RUN – 21.1km, 3 Loops with Visual Exposure
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A multi-lap, flat run with crowd visibility sounds easy—until cumulative fatigue hits.
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Training blocks include:
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🎯 Anaerobic Threshold & ATP-PC sprint intervals to simulate surges on looped sections
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🔁 Brick sessions that simulate race-day fatigue and smooth T2 execution
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📌 PROGRAM STRUCTURE:
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Starts at 9.5 hours/week → peaks at 14.5 hours/week
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Based on a 3:1 progressive loading model for optimal recovery
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Functional strength evolves into sport-specific power phases
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Includes targeted blocks for:
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Endurance aerobic development
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Muscular stamina under fatigue
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Technical race skills (pacing, fueling, mental priming)
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🔒 FOR THE ATHLETE WHO WANTS TO EXECUTE, NOT JUST PARTICIPATE
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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.
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You’ve done the races. Now race smarter. Train with purpose. Achieve mastery on the Penrith course. Begin today.
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REGISTER HERE
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE WESTERN SYDNEY TRAINING PLAN OPTIONS
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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.