🔥2026 HALF DISTANCE CAIRNS AUSTRALIA - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE CAIRNS AUSTRALIA - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
🏁 Half Distance Triathlon Cairns – Senior Athlete Race Guide & Training Plan
Get ready for the stunning Half Distance Triathlon Cairns—a breathtaking course in tropical North Queensland that demands more than just willpower. It demands smart preparation. Our elite 44-week training plan is built specifically for senior triathletes aged 60+ who want to thrive in endurance racing—without risking injury or overtraining.
🌊 1.9km Swim at Palm Cove
Start strong from Williams Esplanade and swim a single-lap coastal route close to shore for calmer water conditions (73°F/23°C). This gentle ocean swim is ideal for seniors when properly conditioned through gradual swim progression and technique-focused drills in your training.
🚴♂️ 90km Scenic Bike Course
Ride the world-class Captain Cook Highway from Palm Cove to Port Douglas and back, passing Rex Lookout and sweeping ocean views. Our plan prepares you with long aerobic rides and strength intervals, helping you conquer elevation with confidence and power.
🏃 21.1km Run on Cairns Esplanade
Finish with a two-lap run along the Cairns Esplanade—flat, scenic, and well-supported with aid stations every 2km. With an average temp of 79°F (26°C), race-day comfort is key. We condition you with brick workouts, hydration strategies, and heat adaptation sessions designed for senior athletes.
✅ Why This Plan Is Ideal for Racing the Half Distance Triathlon Cairns
✅ Gradual 12-week base phase builds confidence and stamina
✅ Smart aerobic conditioning prevents burnout and boosts performance
✅ Joint-friendly strength training enhances mobility and safety
✅ Race-specific brick sessions improve transitions and endurance
✅ VO2 max & speed workouts sharpen pace without overexertion
✅ Senior-specific design that supports your body’s recovery needs
✅ Sync workouts to Garmin, RPE, and smart platforms—no tech stress
🧱 Phase 1: Base Building (12 Weeks)
Focus on swim form, mobility, and foundational strength
Train just 4–10.5 hours/week—ideal for active seniors
🚀 Phase 2: Triathlon-Specific (32 Weeks)
Advance to 12.5 hours/week with purposeful sessions
Emphasize real race conditions, heat management, and pacing
🎯 Bonus Features
✔ Expert swim drills and mobility exercises
✔ Adapted for heart rate, power, or perceived effort
✔ Safe, effective for athletes with no endurance background
🏆 Start your 44-week journey today and master the Half Distance Triathlon Cairns with strength, purpose, and pride!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:26:00 | 03:00:00 |
|
Swim
x3
|
01:20:00 | 01:00:00 |
|
Run
x3
|
01:42:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 03:00:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
01:42:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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