This expertly designed six-month training plan prepares you to thrive on race day—whether you're aiming for a personal best or simply to finish strong.

✅ Base Training Requirement: Before beginning this plan, ensure you have a solid base: comfortably complete an Olympic distance triathlon and train consistently for 6–8 hours per week. This foundation allows you to hit the ground running—literally.

🏊‍♂️ Swim-Ready Confidence: You’ll face a 1.9km open-water swim in calm Penrith Lake. Our plan builds comfort in open-water conditions through dedicated swim sessions, including tempo efforts and sighting practice, so you’ll be confident diving off that pontoon and cruising under the Olympic Bridge.

🚴‍♀️ Bike Strength for Scenic Speed: The 90km bike course features two fast, scenic laps with smooth roads and technical U-turns. This program includes progressive long rides, intervals, and strength-based sessions that prepare you for sustained effort and confident handling around each twist and turn.

🏃‍♂️ Run Strong to the Finish: With three laps around the Regatta Centre and Old Castlereagh Road, the 21.1km run demands mental focus and pacing. Brick workouts and threshold runs simulate race-day fatigue and build your endurance—so you can finish strong and hear the roar of spectators as you enter the final stretch.

🔥 Train Smarter, Not Harder:
✅ Weekly volumes grow from 8 to 12 hours
✅ V02 max and threshold intervals sharpen race-day speed
✅ Endurance bricks build mental and physical resilience
✅ Includes recovery weeks to optimize adaptation and avoid burnout

💡 Bonus: Personalized email coach support ensures you're never training alone. Get feedback, motivation, and expert tips tailored to your journey.

🎯 Race ready for the Half Distance Triathlon Western Sydney?

Invest in your success. Train with purpose. Take the next step and join hundreds of athletes transforming their potential into performance with this plan.

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