🚴♂️ 2025 FULL DIST AUSTRALIA PORT MacQUARIE BEGINNER TRIATHLON PLAN - PAUL M. JOHNSON
🚴♂️ 2025 FULL DIST AUSTRALIA PORT MacQUARIE BEGINNER TRIATHLON PLAN - 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
Experience the Ultimate Challenge: FULL DIST TRIATHLON Australia in Port Macquarie, New South Wales
Swim - 3.8km: Start your journey in the calm waters of the Hastings River with a unique rolling start. Begin at Westport Park, head north under the Park Street bridge, and pass the famous weir crossing. Complete the loop and return to Westport Park for the transition (T1).
Bike - 180km: A two-loop bike course starting west on Hastings River Drive. Enjoy scenic rides through vineyards, rolling hills, and charming townships. Highlights include Winery Drive, Blackmans Point interchange, and Pembrooke. The second loop ends with an ocean view ride to Tacking Point Lighthouse and the challenging Matthew Flinders Drive climb, finishing back at Westport Park.
Run - 42.2km:
The four-lap run course features iconic local sights. Begin eastward, passing the finish line to Town Beach and the supportive breakwall. Continue south along Kooloonbung Creek, turn around in the shady park, and head north to Settlement Point Road. Complete four laps, and finish strong on the red carpet.
Our FULL DIST 44WK Beginner plan commences with an invigorating 12-week foundational training routine, succeeded by an intensive 32-week training regimen. From Week 13 onward, embark on your journey with 7.5 hours of targeted training, gradually escalating to a peak of 14 hours by Week 39, with windows of opportunity for your "B" and "C" race events.
In the initial 12 weeks, emphasis is placed on building strength, enhancing conditioning, and fostering base endurance. Dive deep into refining swimming techniques with dedicated segments, starting at 4.5 hours in week one, peaking at 6 hours in week 11, and culminating with a Brick Endurance Test in week 12.
As you progress through the plan, anticipate a seamless transition from strength and technique emphasis to a concentrated focus on endurance, V02 interval training, and anaerobic threshold training.
But wait, there's more! Here's what else awaits you:
🎥 Engaging instructional videos featuring swimming drills
🏃♂️ Structured run/jog sessions tailored to Rate of Perceived Exertion (RPE) and heart rate
🚴 Structured bike sessions aligned with RPE and heart rate parameters
💪 Beginner-friendly strength sessions meticulously crafted for the aspiring triathlete.
🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $80 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI
🔥 25% Off MyVelofit AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
Have questions? Need help in selecting a plan? Reach out through our contact page.
To make sure you receive these benefits, please follow the instructions on Day 1 of your training plan.**
**Discounts codes sent within 48hrs of request.
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:50:00 | 01:30:00 |
|
Run
x3
|
02:29:00 | 03:00:00 |
|
Bike
x2
|
02:31:00 | 04:15:00 |
|
Strength
x1
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:50:00 | 01:30:00 | |
|
|
02:29:00 | 03:00:00 | |
|
|
02:31:00 | 04:15:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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