High-performance amateur racing is rarely limited by willingness to work. The difference at Challenge Canberra 100 is whether that work produces usable speed across a 2 km swim, 80 km bike and 18 km run. This 24-week plan is for an experienced athlete who already has an aerobic base and wants a sharper, more demanding path toward race-day execution.
Canberra’s four-lap bike course rewards controlled aggression. Fast straights, gentle undulations and the Hindmarsh climb create repeated opportunities to surge too hard. Power and heart-rate targets, anaerobic-threshold work, VO2 max intervals, power intervals and ATP-PC sprint sessions develop the ability to change gears without turning every rise into a costly effort. The goal is not simply a stronger bike split; it is reaching the run with enough left to race it.
Training begins at 9 hours in week one and peaks at approximately 14.5 hours in week 19. A 3:1 structure places three focused training weeks before an active-recovery week, giving high-intensity work a deliberate rhythm rather than stacking stress endlessly. Functional and conventional strength training support durability, while Garmin-compatible structured sessions make execution precise and repeatable.
The 2 km swim off Black Mountain Peninsula is addressed with technique work, instructional drills and open-water sessions. On the three-lap 18 km run, brick training matters: you practice settling into pace after sustained cycling instead of discovering that transition under race pressure.
A built-in B race gives you a controlled opportunity to pressure-test pacing, equipment and fueling before Canberra. Use the Race Predictor Calculator to benchmark developing fitness, the Triathlon Fueling Calculator to refine race nutrition, and the Race Pace Strategy Calculator to organize your swim, bike and run effort. Personalized email coach support is available when a workout, recovery decision or race-execution question needs context.
You already have the engine. This plan is about tuning how that engine delivers power, absorbs stress and stays effective deep into a 100 km race.
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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.