This 44-week Long Distance Triathlon Training Plan is engineered for experienced Masters athletes ready to excel at the Long Distance Triathlon Canberra Australia. From the 3.8 km central basin swim in Lake Burley Griffin to the fast, flat Majura Parkway bike stretches and the iconic 42 km run finishing in front of Old Parliament House, this plan prepares you to tackle every challenge the course presents.

Even without recent training, the plan builds endurance, strength, and speed systematically, ensuring you arrive at race day ready to perform.

Proven 44-Week Training System
✅ 12-Week Base Phase – Build endurance, refine technique, and strengthen key muscle groups with a 3:1 load-to-recovery cycle, starting at 4 hours/week and peaking at 8 hours.
✅ 32-Week Long Distance Triathlon Phase – Maximize speed, stamina, and race-day readiness, beginning at 7 hours/week and reaching 15 hours at peak training weeks.

Comprehensive, Data-Driven Training
🏊 Swim Training – 166 sessions (60:32 hrs) including open-water drills tailored for the lake swim.
🚴 Bike Training – 152 sessions (185:07 hrs) focused on power-based rides, hill climbs, and high-speed flats like Majura Parkway.
🏃 Run Training – 122 sessions (95:30 hrs) preparing you for four fast 10.5 km laps on Canberra’s iconic run course.
🏋️ Strength Training – 96 sessions (63:50 hrs) to improve endurance, power, and race-day resilience.

Key Advantages for Masters 40+ Athletes
✔️ Personalized email coaching support
✔️ Video-guided swim, bike, run, and strength sessions
✔️ Garmin-compatible workouts with RPE, heart rate, and power zone guidance
✔️ Progressive load system to safely increase intensity and avoid burnout

Every element of this plan targets the demands of the Long Distance Triathlon Canberra Australia—preparing you for speed, power, and endurance across swim, bike, and run.

🚀 Commit to your Long Distance Triathlon success today and experience race-day confidence with expert guidance at every step!

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