Instead of compressing preparation into a single race build, this Advanced plan gives a high-performance amateur 12 weeks to strengthen the chassis, refine technique, and establish aerobic depth before beginning a focused 24-week progression toward the 2 km swim, 80 km bike, and 18 km run.
FOUNDATION FIRST
The opening 12 weeks emphasize functional strength, swim technique, and aerobic endurance. That early work creates room for more demanding training later without forcing every adaptation into the final race-specific phase.
THEN BUILD RACE POWER
The 24-week Challenge Canberra 100 phase begins at approximately 9.5 hours per week and builds to about 14.5 hours. A 3:1 structure uses three progressive weeks followed by one active-recovery week, giving hard work a defined place and recovery equal importance.
Canberra’s four-lap bike course rewards athletes who can produce power without wasting it. VO2 max intervals, anaerobic-threshold work, anaerobic power sessions, climbing accelerations, power sprints, and ATP-PC training develop the ability to respond to changing terrain while still protecting the run. Heart rate and power guidance make those efforts measurable rather than improvised.
The 2 km lake swim is supported by technique-focused sessions that reinforce efficiency before race day. On the bike, climbing-specific work prepares you for repeated changes in effort, including the Hindmarsh climb. On the three-lap 18 km run, the larger aerobic base and race-specific conditioning help you hold form and pace after a demanding ride.
Use the Race Predictor Calculator to establish performance checkpoints, the Race Pace Strategy Calculator to plan how you distribute effort, and the Triathlon Fueling Calculator to rehearse nutrition before race day. Personalized email coach support is available when a workout, recovery decision, or race strategy needs interpretation.
This is the value of 36 weeks: you are not just training harder for Canberra. You are giving yourself enough time to build, sharpen, and arrive with more of your fitness available when the race begins.
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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.