🚴♂️ 2025 FULL DIST CAIRNS TRIATHLON BEGINNER PLAN + AI 🤖 RUN GATE ANALYSIS - PAUL M. JOHNSON
🚴♂️ 2025 FULL DIST CAIRNS TRIATHLON BEGINNER PLAN + AI 🤖 RUN GATE ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
FULL DISTANCE TRIATHLON CAIRNS
Swim (3.8 km): the 2-lap swim starts off Williams Esplanade and exits further north. The course has been adjusted closer to shore to minimize wind impact, with a self-seeded rolling start in four zones based on estimated swim time. Average water temperature is 73°F (23°C).
Bike (180 km): The course starts at T1 in Palm Cove, heading north on Captain Cook Highway towards Port Douglas, featuring scenic views of Rex Lookout. Riders will pass through Craiglie, Trezise Road, and Spring Creek Road, before turning back on Captain Cook Highway. The course returns to Palm Cove for a second lap.
Run (42.2 km): The 4-lap run course along Cairns Esplanade goes anti-clockwise, with a vibrant atmosphere from TriClub Village and new esplanade developments. Aid stations are available approximately every 2 km. Average air temperature is 79°F (26°C).
Our 44WK FULL DIST 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.
Following the mastery of the foundational phase, the program elevates your training experience, focusing on strength development, endurance enhancement, and further refining swimming techniques. Brace yourself for the exhilaration of V02 Interval Training, designed to push boundaries and unlock your innate potential.
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. Our holistic approach ensures no aspect of your preparation is overlooked, guaranteeing peak performance on race day.
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 receive these benefits, please follow the instructions on Day 1 of your training plan.
How it Works
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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
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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