INTERMEDIATE LONG DISTANCE TRIATHLON - 36 WEEKS - (CANBERRA - AUSTRALIA 2026) - PAUL M. JOHNSON
INTERMEDIATE 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.
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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
Prepare to dominate the Long Distance Triathlon in Canberra with a structured, performance-driven triathlon training plan designed for intermediate athletes. This 36-week plan aligns perfectly with the unique demands of the race: a 3.8 km swim in Lake Burley Griffin, a fast and rolling 180 km bike course featuring Majura Parkway and Tuggeranong Parkway climbs, and a flat, spectator-friendly 42 km run finishing in front of Old Parliament House.
🔥 Build a strong endurance base: The initial 12-week phase develops foundational stamina for the swim, bike, and run, ensuring you’re ready for the longer distances of a Long Distance Triathlon.
💪 Structured 24-week performance phase: The plan ramps training from 7 to 16 hours weekly, using a 3/1 cycle of intense work and active recovery. Each session targets the specific energy systems required for long-distance swimming, sustained high-speed cycling, and repetitive long-run laps.
🏋️♂️ Strength and technique focus: Early-phase strength training enhances core stability and power output on the bike, while swim technique drills improve efficiency in Lake Burley Griffin’s open water conditions.
🌊 Targeted triathlon workouts: From progressive brick sessions and tempo runs to V02 interval cycling and anaerobic threshold training, this plan mirrors the demands of the Canberra Long Distance Triathlon course. Structured video-guided sessions ensure correct form, prevent injury, and maximize performance.
🏅 Race-specific preparation: Long rides on rolling terrain, repeated intervals, and multi-lap run simulations perfectly replicate the course challenges, ensuring you approach race day confident, strong, and ready to perform.
✅ Key benefits:
📈 Build endurance for swim, bike, and run
🏊 Improve open water swimming efficiency
🚴 Maximize cycling power and climbing ability
🏃 Enhance run speed and stamina
📹 Follow guided video workouts with precise instructions
✉️ Personalized email coach support throughout
Take control of your Long Distance Triathlon journey and experience race-day success in Canberra. Sign up today and transform your training into a winning performance!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:38:00 | 05:25:00 |
|
Swim
x3
|
01:53:00 | 01:30:00 |
|
Run
x2
|
02:16:00 | 03:30:00 |
|
Strength
x2
|
01:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:38:00 | 05:25:00 | |
|
|
01:53:00 | 01:30:00 | |
|
|
02:16:00 | 03:30:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
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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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