If you’re racing the Half Distance Triathlon in Western Sydney, this 44-week Triathlon Training Plan is your ultimate blueprint. From your first stroke in Penrith Lake to the final stride around the Regatta Centre, every phase of this plan is engineered to prepare you physically, mentally, and strategically for race day.

🌊 SWIM – Conquer the Olympic Waters
This plan starts with 12 weeks of base training—no prior experience required. You'll build comfort in open water with progressive swim workouts that mimic the calm, single-lap course of Penrith Lake. Our drills and technique videos sharpen your form for a fast, confident start off the pontoon and smooth navigation under the Olympic Bridge.

🚴 BIKE – Master the Scenic Yet Demanding Course
The 90km bike course at Western Sydney includes two technical laps with U-turns, flats, and smooth tarmac. Our training plan includes structured power-based rides, tempo sessions, and VO2 intervals that prepare you for every course demand. By gradually building from 9 to 14 hours a week, you'll develop the stamina and handling skills needed for race-specific terrain, including stretches along Castlereagh Road.

🏃 RUN – Sustain Your Pace, Own the Finish
With three laps on flat but mentally challenging paths around the Regatta Centre, your run will test focus and pacing. The plan’s brick sessions simulate bike-to-run transitions, while Anaerobic Threshold and race-pace efforts teach you to hold strong over 21.1km. With guidance for heart rate and power zones, you’ll avoid overpacing and close the race with confidence.

✅ Key Benefits of the Training Plan:
✔️ 12-week no-base-needed entry point – perfect if you're starting fresh
✔️ Progressive overload structure from 9 to 14 hours/week
✔️ Race-specific brick workouts and bike-run simulations
✔️ Swim drills and video coaching tailored to open water skills
✔️ Strength and technique sessions to reduce injury and boost efficiency
✔️ HR and power-based workouts for precise, measurable progress
✔️ Personal email coach support included for motivation and accountability

🎯 Whether your goal is a personal best or finishing strong, this Half Distance Triathlon training plan gives you every tool to succeed at Western Sydney. Don’t train blindly—train smart.

👉 Commit to your race with confidence. Start your 44-week Half Distance Triathlon journey today with expert coach support, structured workouts, and a plan built for champions.

REGISTER HERE

EXPLORE SIMILAR OPTIONS
Have questions? Need help in selecting a plan? Reach out through our contact page

DISCOVER MORE PATHS TO YOUR FINISH LINE

Power Up Your Podium Potential — Click Here To Discover Your Training Plan Purchase Benefits, and Tri-Specific Add-On Services to Unlock Every Watt, Calorie, and Second of Your Potential and How To Receive Your FREE Run Gait Video Analysis!

Navigate Our Entire Training Plan Catalog

*Muscle and Motion App Required