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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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.