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.
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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.
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🏊 Why This Plan Works for Cairns:
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✅ 12-Week Base Phase – Rebuilds aerobic capacity, joint health, and mobility before ramping up.
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✅ Power & Heart Rate Workouts – Dial in effort for every swim, bike, and run—especially on the heat-prone Cairns run course.
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✅ Race-Specific Brick Workouts – Prepare for smooth transitions and fast legs heading into Fogarty Park’s T2.
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✅ Swim Technique + Video Drills – Navigate the 1.9km ocean swim with confidence and efficiency.
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✅ Hill Training + Endurance Rides – Get ready for the rolling terrain and views near Rex Lookout.
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✅ VO2 Max Intervals + Track Sessions – Build speed and efficiency for the final 21.1km along the Esplanade.
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✅ Strength & Bone Health Training – Protect your muscles, joints, and energy levels during peak volume.
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🌀 Phase-by-Phase Breakdown:
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🔹 Base (Weeks 1–12) – Build foundational strength and endurance.
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🔹 Build (Weeks 13–24) – Introduce race-pace intensity, bricks, and open-water skills.
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🔹 Peak (Weeks 25–36) – Sharpen speed, simulate race-day, and taper with confidence.
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⏱️ Senior-Focused & Time-Efficient:
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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.
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You’ve earned your experience. Now train like it.
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This plan is built on science, experience, and a deep understanding of the unique needs of senior Half Distance Triathletes.
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👉 Start your 36-week training journey today—and arrive at the start line in Cairns confident, strong, and fully prepared.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²® family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.