Cairns offers one of the most scenic and rewarding Full Distance Triathlon courses on the planet—from a tropical swim at Palm Cove, a coastal ride up the iconic Captain Cook Highway, to a vibrant marathon along the Cairns Esplanade. But to race well here, you need more than fitness—you need a smart, progressive plan that matches the demands of the course.
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That’s exactly what this 44-week Full Distance Triathlon Training Plan delivers.
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✅ Phase 1: Build Your Base (Weeks 1–12)
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Lay the foundation with a focused endurance phase:
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Starts at 4.5 hours/week, peaks at 8 hours/week
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Ends with a structured brick session to prep you for race-specific demands
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Perfect for mastering pacing and aerobic control—critical for the warm tropical swim (73°F/23°C) at Palm Cove
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✅ Phase 2: Train to Race (Weeks 13–44)
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Specialized progression toward race-day performance:
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Kicks off at 8.5 hours/week and peaks at 16 hours/week
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Preps you for the long climbs and fast flats of the 180 km bike course to Port Douglas and back
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Tactics for managing hydration and heat for the 42.2 km run along the lively Esplanade (avg. 79°F/26°C)
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✅ Strength, Speed, Strategy
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💪 Strength workouts to support endurance and prevent injury
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🏃♀️ Tempo runs and VO2 intervals to sharpen pace control
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🚴♂️ Power-based bike training for efficiency on undulating terrain
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🌊 Open water swim training with self-seeded rolling start simulation
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✅ Race-Ready Tools & Support
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🎥 Step-by-step videos for swim technique and gym sessions
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📊 HR and power-targeted sessions customized for your current fitness
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📅 Strategic placement of B & C races for sharpening before Cairns
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You’ve committed to conquering one of the world’s most spectacular triathlons. This plan ensures you arrive at the start line not just fit—but ready to race strong, confident, and prepared for every challenge Cairns brings.
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👉 Invest in your success today—start your journey to race-day greatness in Cairns with a plan built for Full Distance Triathlon athletes like you.
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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.