SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (PORT MACQUARIE - AUSTRAIA 2026) - PAUL M. JOHNSON
SENIOR 60+ FULL DISTANCE TRIATHLON - 36 WEEKS - (PORT MACQUARIE - AUSTRAIA 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
Train Smart for Full Distance Triathlon Australia – Designed for Senior Triathletes 60+
Ready to conquer the legendary Full Distance Triathlon Australia in Port Macquarie? This 36-week evidence-based training plan is specifically designed for senior triathletes aged 60+ who want to train smart, stay healthy, and perform strong on race day.
The race includes a 3.8km swim in the Hastings River (featuring the iconic weir crossing), a 180km bike through rolling wine country and coastal hills, and a 42.2km run along Town Beach and Settlement Point—finishing in front of a roaring crowd at Town Green.
To excel on this course, you need more than basic endurance. You need a focused, age-appropriate plan that supports strength, cardiovascular health, and joint durability.
✅ 36-Week Senior-Focused Structure
Phase 1: Endurance & Neuromuscular Priming (12 Weeks)
✔ Builds aerobic base with low-impact, long Zone 2/3 sessions
✔ Enhances swim form using proprioceptive drills and technique work
✔ Introduces VO2 max intervals to improve cardiovascular efficiency
Phase 2: Race-Specific Performance (24 Weeks)
✔ Progresses to tempo runs, long bike rides, and open-water swim prep
✔ Includes threshold intervals to improve stamina and lactate clearance
✔ Peaks at 16 hours/week using a polarized training model for recovery balance
🔍 Smart, Data-Driven Training
✔ Precision-Based Workouts using MHR, FTP, and RPE—fully compatible with Garmin and training apps
✔ 2:1 Periodization Model (2 weeks build, 1 week recovery) to minimize injury risk and fatigue
✔ Wearable Integration for real-time swim, bike, and run feedback
🏋️♂️ Senior-Specific Enhancements
✔ Weekly strength sessions for joint support, bone health, and muscle retention
✔ Focus on neuromuscular drills for coordination, agility, and safe transitions
✔ Cardiovascular work tailored to reduce strain and improve efficiency
🎯 Built for Senior Triathletes 60+
Whether you’re aiming for a personal best or just crossing the finish line strong, this program helps you train with purpose, recover with intention, and race with confidence.
Start your 36-week journey today.
Train smart. Race strong. Age with power.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:01:00 | 01:30:00 |
|
Bike
x2
|
02:34:00 | 05:00:00 |
|
Run
x2
|
02:09:00 | 03:30:00 |
|
Strength
x1
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:34:00 | 05:00:00 | |
|
|
02:09:00 | 03:30:00 | |
|
|
01:12:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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