💪BEGINNER FULL DISTANCE TRIATHLON - 44 WEEKS - (CAIRNS - AUSTRALIA 2026) - PAUL M. JOHNSON
💪BEGINNER FULL DISTANCE TRIATHLON - 44 WEEKS - (CAIRNS - AUSTRALIA 2026) - 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
Train Smart for the Full Distance Triathlon Cairns, Australia
Master the Course. Conquer the Conditions. Race with Confidence.
Racing the Full Distance Triathlon Cairns is more than completing 226 kilometers—it's about showing up prepared, strong, and ready to perform your best. With its tropical climate, stunning ocean swim at Palm Cove, challenging coastal bike course, and energetic multi-lap run along Cairns Esplanade, this race demands focused, well-rounded training.
Our 44-week Full Distance Triathlon Training Plan is designed to help you not just survive Cairns, but thrive in it.
Why This Training Plan Gives You the Edge in Cairns:
✅ Phase 1: 12-Week Foundation Block
Build rock-solid base fitness, boost conditioning, and sharpen swim form.
⏱ Start with 4.5 hours/week, peaking at 6 hours by Week 11.
🧱 Cap this phase with a Brick Endurance Test in Week 12.
✅ Phase 2: 32-Week Race Build Phase
Ramp up with progressive volume—from 7.5 to 14 hours/week—tailored for peak performance in Week 44.
💥 Integrates “B” and “C” race opportunities for race-day rehearsals.
🏃♂️ Emphasis shifts to endurance, VO₂ max intervals, and anaerobic threshold development.
✅ Cairns-Specific Benefits
🌊 Swim training focuses on efficiency and pacing—ideal for Palm Cove’s 2-lap ocean start.
🚴 Long rides mimic the Captain Cook Highway’s rolling terrain and iconic climbs like Rex Lookout.
🌴 Run sessions prepare you for the multi-lap, spectator-packed Esplanade circuit with pacing and heat adaptation strategies.
What You’ll Get Along the Way:
🎥 Easy-to-follow swim drill videos to improve form and endurance
🚴♀️ Bike workouts structured to heart rate and RPE to fine-tune your engine
🏃 Run workouts to build pacing confidence for 4 laps in the tropical heat
💪 Strength sessions tailored for endurance athletes—no gym required
This isn’t a generic plan. It’s your Cairns-ready roadmap built with intention, structure, and adaptability.
✅ Whether you’re aiming to finish strong or set a new personal best, this plan empowers you with the tools, structure, and confidence to tackle every kilometer.
👉 Your Full Distance Triathlon journey starts now—are you ready to train smarter and race stronger? Let’s go.
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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
|
02:32:00 | 05:25:00 |
|
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 | |
|
|
02:32:00 | 05:25:00 | |
|
|
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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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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