🔥2026 FULL DISTANCE AUSTRALIA PORT MACQUARIE - SENIORS - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE AUSTRALIA PORT MACQUARIE - SENIORS - W/AI GAIT ANALYSIS - 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
Conquer the Port Macquarie Full Distance Triathlon – 44-Week Training Plan for Senior Triathletes 60+
Ready to take on one of Australia’s most iconic Full Distance Triathlons? Port Macquarie offers a uniquely challenging course: a swim in the tidal Hastings River, a bike ride featuring steep climbs and coastal winds, and a four-lap run along scenic landmarks like Town Beach and Settlement Point.
This 44-week Competitive Training Plan is built specifically for Senior Triathletes 60+ who want to train smart, race strong, and stay injury-free. Whether you're coming back after time off or aiming for a new personal record, this plan sets you up for success with strategic, age-aware training.
Phase 1: 12-Week Base Building
✔️ Build aerobic fitness, core strength, and movement efficiency
✔️ Training begins at 4 hours/week, peaking at 8 hours
✔️ Perfect for easing back into structured workouts
Phase 2: 32-Week Full Distance Preparation
✔️ Progress from 7 to 15 hours/week
✔️ Focus on endurance, pacing, and race-specific skills
✔️ Includes hill climbs like Matthew Flinders Drive and the famous weir swim crossing
Senior-Specific Training Features
💪 96 Strength Sessions – Maintain muscle mass, boost bone density, and reduce injury risk
❤️ Zone 2/3 Aerobic Focus – Low-impact endurance work to protect joints and cardiovascular health
⚡ Targeted Speed Work – Preserve VO₂ max and leg turnover with strategic intervals
🧠 Neuromuscular Drills – Enhance coordination and transition speed
Smart Tech Integration
✅ RPE, heart rate, and power zone targets
✅ Fully compatible with Garmin and other smart devices
✅ Auto-sync workouts for swim, bike, run, and strength
What You Get
🏊 166 Swim Sessions – With video-led open-water technique drills
🚴 152 Bike Sessions – Power-based intervals tailored to the Port Macquarie course
🏃 122 Run Sessions – Structured workouts to boost stamina and resilience
🏋️ 96 Strength Workouts – Designed specifically for Senior Triathletes 60+
Train Smarter. Race Stronger. Finish Proud.
This isn’t just a plan—it’s a strategy for Senior Triathletes 60+ to conquer Port Macquarie with confidence, strength, and purpose.
Have questions? Need help in selecting a plan? Reach out through our contact page.
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How it Works
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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 |
|
Run
x3
|
02:17:00 | 03:30:00 |
|
Bike
x2
|
02:46:00 | 05:00:00 |
|
Strength
x1
|
01:06:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:17:00 | 03:30:00 | |
|
|
02:46:00 | 05:00:00 | |
|
|
01:06:00 | 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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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.