🚴 2026 HALF DISTANCE TRIATHLON WESTERN SYDNEY - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🚴 2026 HALF DISTANCE TRIATHLON WESTERN SYDNEY - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:25:00 | 01:15:00 |
|
Bike
x3
|
02:38:00 | 02:30:00 |
|
Run
x3
|
01:54:00 | 01:40:00 |
|
Strength
x2
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:25:00 | 01:15:00 | |
|
|
02:38:00 | 02:30:00 | |
|
|
01:54:00 | 01:40:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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