At 40+, the goal is not to prove you can handle more training. It is to make each hour of training earn its place. This 24-week Challenge Canberra 100 plan is designed for competitive Masters athletes with Sprint and Olympic-distance experience who want a precise path toward the 2 km swim, 80 km bike and 18 km run.
Think of your training week like an investment portfolio: endurance, intensity, strength and recovery each have a job. Starting at approximately 7.5 hours per week and peaking near 12.5, the plan uses a 3:1 structure of three progressive weeks followed by one recovery week. That rhythm creates room to absorb the work rather than continually adding stress.
You should enter able to swim 1,500 meters comfortably, ride 30 miles with sustained effort and run at least 5 miles comfortably.
Canberra demands controlled performance. The four-lap bike course includes fast sections, rolling terrain and the Hindmarsh climb, making pacing discipline more valuable than repeated surging. RPE, heart rate and power-based workouts help you allocate effort deliberately, while the progression from aerobic endurance into VO2 max and anaerobic-threshold training develops the range needed to respond to changing terrain without compromising the run.
The 2 km lake swim is supported by technique-focused sessions, video swim drills and device-compatible swim workouts. Masters-focused strength training emphasizes durability, mobility and movement quality as training load increases. Brick sessions and structured run work prepare you for the three-lap 18 km run, where preserving form and controlling early pace can determine how well you use the fitness you built.
Use the Race Predictor Calculator to benchmark developing fitness, the Race Pace Strategy Calculator to organize race-day effort and the Triathlon Fueling Calculator to refine nutrition before Canberra. Personalized email coach support provides added context when recovery, intensity or race execution needs a second look.
Challenge Canberra 100 does not require wasted mileage. It rewards a well-engineered system that turns limited training bandwidth into purposeful preparation.
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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.