This event offers a stunning, high-energy course—starting with a 1.9km swim in the Hastings River, a demanding 90km bike ride with climbs up Matthew Flinders Drive, and a scenic, fast-paced run past Town Beach and along the breakwall. To race your best here, you need more than just determination—you need a smart, strategic training plan designed for mature, competitive athletes.

This 36-Week Half Distance Masters Triathlon Training Plan is your key to race-day success. Built specifically for Masters athletes over 40, it focuses on the unique needs of experienced triathletes aiming to improve endurance, power, and speed—without the guesswork.

Why This Plan Delivers Results for the Half Distance Port Macquarie Triathlon
✅ No Base Fitness? No Problem
Whether you're starting fresh or returning after a break, the first 12 weeks focus on rebuilding aerobic capacity and functional strength—perfect for athletes coming off the off-season.

✅ Masters-Focused Strength & Injury Prevention
Targeted strength sessions help increase durability for the hills of Ocean Drive and the sharp climbs of Matthew Flinders Drive—while reducing injury risk during high-volume training.

✅ Race-Specific Brick & VO2 Max Workouts
Train your body to handle the transition from bike to run—especially important for the two-lap run course that demands both speed and mental resilience.

✅ Structured Periodization for Long-Term Gains
Built around a 3:1 load-to-recovery cycle, this plan helps you peak precisely on race week, keeping fatigue in check and progress consistent.

✅ Integrated Swim Drills for Calm Water Conditions
Open-water swim skills and pacing work help you dominate the Hastings River section—calm water doesn't mean easy.

Time-Efficient & Data-Driven
This program works seamlessly with Garmin and other training devices. It starts at just 7.5 hours per week and peaks at 12—designed for busy athletes who need every session to count.

Your 36-Week Journey Includes:

135 Swim Sessions (47 hours)

120 Bike Sessions (109 hours)

98 Run Sessions (60 hours)

82 Strength Sessions (59 hours)

Train Smart. Race Strong. Conquer Port Macquarie.

This is more than a training schedule, you’ll arrive on race day strong, confident, and ready to sprint down the red carpet at Town Green with power and pride.

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