Half Distance Triathlon Cairns – 36-Week Training Plan for Senior Triathletes 60+

This course is stunning—but also challenging. From the open water at Palm Cove to the fast scenic bike leg along the Captain Cook Highway, to the two-lap run under the tropical sun on the Cairns Esplanade—you need a training plan designed for your body, your schedule, and your goals.

This 36-week Half Distance Triathlon training plan is built specifically for senior athletes like you. Whether you're returning from a training break or starting fresh after 90+ days off, you'll begin with a smart, progressive base phase and build toward peak race readiness.

🏊 Why This Plan Works for Cairns:
✅ 12-Week Base Phase – Rebuilds aerobic capacity, joint health, and mobility before ramping up.
✅ Power & Heart Rate Workouts – Dial in effort for every swim, bike, and run—especially on the heat-prone Cairns run course.
✅ Race-Specific Brick Workouts – Prepare for smooth transitions and fast legs heading into Fogarty Park’s T2.
✅ Swim Technique + Video Drills – Navigate the 1.9km ocean swim with confidence and efficiency.
✅ Hill Training + Endurance Rides – Get ready for the rolling terrain and views near Rex Lookout.
✅ VO2 Max Intervals + Track Sessions – Build speed and efficiency for the final 21.1km along the Esplanade.
✅ Strength & Bone Health Training – Protect your muscles, joints, and energy levels during peak volume.

🌀 Phase-by-Phase Breakdown:
🔹 Base (Weeks 1–12) – Build foundational strength and endurance.
🔹 Build (Weeks 13–24) – Introduce race-pace intensity, bricks, and open-water skills.
🔹 Peak (Weeks 25–36) – Sharpen speed, simulate race-day, and taper with confidence.

⏱️ Senior-Focused & Time-Efficient:
Train as little as 7.5 hours/week at the start and build toward a manageable 12 hours/week—ideal for maintaining balance and avoiding burnout.

You’ve earned your experience. Now train like it.

This plan is built on science, experience, and a deep understanding of the unique needs of senior Half Distance Triathletes.

👉 Start your 36-week training journey today—and arrive at the start line in Cairns confident, strong, and fully prepared.

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