🔥2026 FULL DISTANCE TRIATHLON CAIRNS - SENIOR TRIATHLETES W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE TRIATHLON CAIRNS - SENIOR TRIATHLETES W/AI GAIT 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
44 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 Full Distance Triathlon in Cairns, Australia? Whether it’s your first time racing the iconic 140.6 distance or you're returning for a stronger finish, this plan is built specifically for senior triathletes 60+ who want to perform with purpose, stay injury-free, and finish proud.
Cairns is known for its breathtaking tropical backdrop—and its demands. From the ocean swim at Palm Cove to the two-lap bike course up the scenic but windy Captain Cook Highway, to a multi-lap run along the Cairns Esplanade in the tropical heat—you need a plan that respects both the course and your physiology.
This 44-week plan is the blueprint.
Even if you haven’t trained in the last 90 days, you’ll start smart—with no base mileage required.
✅ Proven Two-Phase System for Athletes Over 60
12-Week Base Phase
🏁 Start with just 4 hours per week
📈 Gradual 2:1 load/recovery to build aerobic fitness
💪 Core strength & technical drills from day one
32-Week Full Distance Phase
🚴 Peak weekly volume: 15 hours of targeted training
🔥 Strategic intervals to build speed & durability
🏃 Simulated race-day bricks & long sessions
💡 Why This Plan Works for Cairns
🌊 Ocean Swim Prep – 166 swim sessions with open-water drills to build confidence and efficiency for Palm Cove’s rolling start
🚴 Scenic But Demanding Bike – 152 bike workouts featuring power-based climbs and sustained intervals to prepare for elevation changes along Rex Lookout and Spring Creek Road
🌴 Tropical Marathon Conditioning – 122 run sessions with heat adaptation strategies, zone-based pacing, and mid-race fueling built for warm conditions (average 79°F / 26°C)
💪 Optimized for the Senior Athlete’s Body
✅ Strength for Power & Bone Density – 96 progressive resistance sessions
✅ Aerobic Volume with Low Joint Stress – Zone 2/3 cardio as the foundation
✅ VO2 Max & Neuromuscular Work – Maintain speed and agility
✅ Device-Compatible – Use RPE, heart rate, or power to stay in the right zone
✨ What Sets This Plan Apart
✔️ Structured workouts tailored to senior physiology
✔️ Swim, bike, run, and strength sessions synced to your training devices
✔️ Gradual progressions to reduce risk of injury and burnout
✔️ Built-in recovery and tapering to ensure peak performance on race day
🚀 The Cairns Full Distance Triathlon is waiting. Let’s get you there—strong, ready, and proud.
👉 Start your journey now. Your strongest race is ahead.
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 AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
Muscle and Motion App Required*
To receive these benefits, please follow the instructions on Day 1 of your training plan.**
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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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
|
02:42:00 | 05:00:00 |
|
Run
x2
|
02:15:00 | 03:30:00 |
|
Strength
x1
|
01:05:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:42:00 | 05:00:00 | |
|
|
02:15:00 | 03:30:00 | |
|
|
01:05:00 | 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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