This iconic event at the Sydney International Regatta Centre (SIRC) demands a focused, progressive, and beginner-friendly approach. Our 44-week Beginner Half Distance Triathlon Training Plan is meticulously designed to help you conquer the unique challenges of this course — whether you're new to triathlon or returning to the sport with a goal to perform your best.

🌊 SWIM – 1.9KM
Your journey starts in the calm waters of Penrith Lake. Our 12-week base phase emphasizes swim technique, open water confidence, and endurance — ideal for navigating the single-lap swim under the Olympic Bridge and exiting at the boat ramp with energy to spare.
✅ Swim drills with video guidance build confidence in open water
✅ Technique-focused sessions lay a strong foundation

🚴 BIKE – 90KM
The scenic bike course loops around Penrith Whitewater Stadium and includes fast flats, smooth roads, and technical U-turns. You’ll be ready with our RPE and heart rate-based workouts that improve handling and endurance on a two-lap format.
✅ Builds aerobic endurance and muscular strength for extended efforts
✅ Includes high-intensity intervals to tackle course surges

🏃 RUN – 21.1KM
Finish strong with a three-lap run around the Regatta Centre and Old Castlereagh Road. With structured run/jog sessions and focused progression, you’ll hit the final lap with strength and confidence.
✅ Threshold and tempo sessions for sustained pace
✅ Smart volume buildup to prevent overtraining

🎯 What You Get:
✔️ A 12-week base phase tailored to build your fitness from the ground up
✔️ 32 weeks of progressive Half Distance Triathlon race-specific training
✔️ RPE/Heart Rate based swim, bike, and run workouts
✔️ Beginner-friendly strength sessions for injury prevention and power
✔️ VO₂ max and anaerobic threshold intervals for peak race performance
✔️ Personalized coach support via email — real answers, real feedback

Whether you're chasing your first finish or just want to feel strong from the pontoon start to the stadium-style run finish, this plan is your step-by-step roadmap to Western Sydney success.

👉 Start your Half Distance Triathlon journey today — train with purpose, supported every step of the way.

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