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.

✔ 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.

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