INTERMEDIATE FULL DISTANCE TRIATHLON - 24 WEEKS - (CAIRNS - AUSTRALIA 2026) - PAUL M. JOHNSON
INTERMEDIATE FULL DISTANCE TRIATHLON - 24 WEEKS - (CAIRNS - AUSTRALIA 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Conquer Cairns with Our 6-Month Full Distance Triathlon Training Plan!
Get race-ready for the Full Distance Triathlon Cairns—a stunning, world-class event featuring a 3.8 km ocean swim at Palm Cove, a 180 km ride along the breathtaking Captain Cook Highway, and a 42.2 km run through the vibrant Cairns Esplanade. This course is no joke—and neither is your training.
Our 6-month intermediate Full Distance Triathlon plan is built to prepare you physically and mentally for the terrain, conditions, and strategy needed to excel in Cairns.
✅ Tailored to the Cairns Course
• 🌊 Train for open-water conditions with progressive swim workouts that match the rolling-start, two-lap format of Palm Cove.
• 🚴♂️ Adapt to long flats and scenic climbs with interval and tempo bike sessions that simulate the coastal ride to Port Douglas.
• 🏃♂️ Prepare for the heat and multi-loop structure of the Esplanade run with customized brick workouts and pacing strategies.
✅ Smarter Structure, Stronger Results
• 🔄 3-week build / 1-week recovery cycles for optimal adaptation and injury prevention
• 🕒 Starts at 8 hours/week and builds to 16—maximizing progress without burnout
• 💪 Integrated strength, mobility, and recovery protocols to support endurance and power
✅ Tools to Train Like a Pro
• 🎥 AI-powered run gait analysis to fine-tune your form
• 🏊♀️ Swim drills with expert video instruction
• ⚡ Heart rate & power-based intervals for bike and run
• 📈 Training peaks-style structure with clear weekly goals
Cairns is a race that demands more than just desire—it takes focused preparation, strategy, and consistency. This plan gives you all three.
🎯 Stop guessing. Start executing. Train smarter and race stronger in Cairns.
Tap into the plan that gives intermediate triathletes the edge needed to own the Full Distance Triathlon.
🏆 You’ve got the will. We’ve got the plan. Let’s crush Cairns together—start your journey today
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:53:00 | 03:00:00 |
|
Bike
x3
|
03:17:00 | 05:25:00 |
|
Swim
x3
|
02:12:00 | 01:30:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:53:00 | 03:00:00 | |
|
|
03:17:00 | 05:25:00 | |
|
|
02:12:00 | 01:30:00 | |
|
|
01:16:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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