🔥2026 FULL DISTANCE AUSTRALIA PORT MACQUARIE - MASTERS 40+ - W/AI GATE ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE AUSTRALIA PORT MACQUARIE - MASTERS 40+ - W/AI 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to take on the legendary Full Distance Triathlon Australia in Port Macquarie? This 36-week performance-driven training plan is engineered specifically for competitive Masters athletes like you—those who understand that peak results demand more than just volume. It’s about precision, progression, and proven science.
Held annually in Port Macquarie, the Full Distance Triathlon Australia is a rite of passage—featuring a 3.8km swim in the calm Hastings River (with its famous weir crossing), a scenic 180km ride through rolling wine country and coastal climbs, and a 42.2km run past Town Beach and Settlement Point before finishing on the roaring red carpet at Town Green. To succeed here, you need more than general fitness—you need targeted race preparation tailored to this course.
This training plan is built for that.
✔ Progressive Adaptation Framework
Starts with a 12-week foundation phase for aerobic capacity and muscular resilience, then transitions into 24 weeks of high-performance race-specific training that matches the Port Macquarie course demands.
✔ Precision-Based Training
Every session is structured using MHR, FTP, and RPE—fully compatible with Garmin and endurance platforms—ensuring you train at exactly the right intensity for maximum gains without burnout.
✔ Evidence-Backed Periodization
A 3:1 cycle (three weeks build, one week recovery) supports optimal physiological adaptation and helps prevent overtraining—crucial for Masters athletes pushing toward peak form.
Plan Structure:
Phase 1 – Endurance & Efficiency (12 Weeks)
✅ Boosts aerobic output and swimming economy with structured drills
✅ Introduces VO2 max work to build early cardiovascular adaptation
✅ Focuses on neuromuscular efficiency and movement economy
Phase 2 – Peak Race Performance (24 Weeks)
✅ Long rides, tempo runs, and open-water swim integration
✅ Anaerobic threshold and VO2 max intervals to improve lactate handling
✅ Training volume ramps up to 16 hours/week using a polarized intensity model
Advanced Optimization for Race Day
✔ Stroke refinement for Hastings River’s unique swim dynamics
✔ Data-driven cycling and running workouts for undulating terrain and steep climbs like Matthew Flinders Drive
✔ Strength training that enhances joint durability, tendon resilience, and power transfer
✔ Smart swim workouts that adjust with real-time metrics from wearables
Whether you're chasing a personal best or aiming for a podium finish, this program gives you the tools to maximize every session—and conquer the Full Distance Triathlon Australia with confidence.
Have questions? Need help in selecting a plan? Reach out through our contact page.
🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
To make sure you 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
|
01:47:00 | 01:30:00 |
|
Bike
x2
|
02:36:00 | 05:00:00 |
|
Run
x2
|
02:03:00 | 03:30:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:47:00 | 01:30:00 | |
|
|
02:36:00 | 05:00:00 | |
|
|
02:03:00 | 03:30:00 | |
|
|
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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