SENIOR 60+ LONG DISTANCE TRIATHLON - 36 WEEKS - (CANBERRA - AUSTRALIA 2026) - PAUL M. JOHNSON
SENIOR 60+ LONG DISTANCE TRIATHLON - 36 WEEKS - (CANBERRA - AUSTRALIA 2026) - 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
The Long Distance Triathlon Australia Training Plan is meticulously designed to prepare senior triathletes aged 60+ for the ultimate race-day experience. This evidence-based plan ensures you’re ready to tackle the 3.8 km swim, 180 km bike, and 42 km run of the Long Distance Triathlon with confidence, endurance, and speed.
🏊♂️🚴♂️🏃♂️ Why This Training Plan Prepares You Perfectly
✔ Progressive Adaptation – Builds from 12 weeks of foundational endurance to 24 weeks of race-specific performance, ensuring your body is ready for the sustained efforts of Long Distance Triathlon Australia.
✔ Precision Metrics – Workouts guided by Max Heart Rate (MHR), Functional Threshold Power (FTP), and RPE help optimize performance while avoiding injury.
✔ Proven Periodization – A 2:1 cycle (two weeks of training, one recovery week) balances intensity and recovery for sustainable fitness.
👟 Tailored for Senior Triathletes
💪 Strength & Bone Health – Weekly resistance sessions maintain muscle and joint integrity to handle the Long Distance Triathlon’s demanding bike climbs and run laps.
❤️ Smart Endurance Training – Long aerobic sessions build cardiovascular fitness and stamina for the Majura Parkway stretches and the flat, fast 4-lap run course.
🔥 VO2 Max & Speed Work – Targeted intervals increase efficiency and speed without overtraining.
🧠 Neuromuscular Activation – Drills improve swim technique, bike handling, and smooth run transitions.
🗓️ 36-Week Structured Approach
Phase 1 – Endurance & Neuromuscular Priming (12 Weeks)
Aerobic base development and energy system conditioning
Swim drills for efficiency in Lake Burley Griffin
Early VO2 max work for cardiovascular gains
Phase 2 – Race-Specific Performance (24 Weeks)
Tempo runs, long rides, and open-water swims simulate race conditions
Threshold and VO2 intervals prepare you for bike climbs and fast, flat run laps
Peak training up to 16 hours/week with polarized intensity for optimal race readiness
🚀 Performance Optimization Features
Swim biomechanics and symmetry enhancement
Data-driven workouts using HRV, power-to-weight ratios, and pacing tools
Structured strength training for durability
Smart swim integration with wearable technology
🎯 Why Senior Triathletes Love This Plan
Whether aiming for a personal best or crossing the finish line at John Dunmore Lang Place, this Long Distance Triathlon plan strengthens your endurance, boosts efficiency, and supports recovery—all while prioritizing your health.
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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
|
02:35:00 | 05:25:00 |
|
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 | |
|
|
02:35:00 | 05:25:00 | |
|
|
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
- 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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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