Our 36-week Intermediate Half Distance Triathlon Training Plan is engineered to help you race strong and confident across Penrith’s stunning Olympic venue. Whether you’re chasing a personal best or completing your first Half Distance Triathlon, this plan is designed with your success in mind.

🧱 Base Phase (Weeks 1–12): Establish Your Foundation Intelligently
Before you build speed or volume, you need durability. Our base phase focuses on aerobic capacity, movement efficiency, and muscular strength — all essential for absorbing the stress of the 24-week build phase.

✔️ Why it matters: Penrith’s course is flat and fast — but that also means constant output with little variation. You’ll need the resilience to maintain steady effort across all three disciplines.

🏊 Swim Training Built for Penrith Lake Conditions
You’ll train with open water intervals, sighting drills, and race-pace efforts — not just pool laps. With a sheltered lake and pontoon start, your technique, comfort in open water, and ability to control pacing early in the race are critical.

✔️ Why it matters: A calm course doesn’t mean an easy swim. Pacing and positioning are key from pontoon to boat ramp exit.

🚴 Smart Bike Workouts to Handle Speed + Precision
You’ll ride tempo sets, sustained intervals, and practice technical handling — especially U-turns and variable cadence efforts. The Western Sydney bike course includes fast straights and sharp turns near Penrith Whitewater Stadium.

✔️ Why it matters: Many athletes lose time in corners or fade in the second lap. This plan builds both sustained power and technical confidence.

🏃 Run Programming That Respects the Course Design
Three laps with minimal shade and crowd exposure each time means mental discipline is as important as speed. You’ll train with race-pace brick sessions, loops that mimic course psychology, and threshold workouts to maintain form under fatigue.

✔️ Why it matters: Fatigue peaks in repetitive environments. You’ll learn how to pace, fuel, and stay mentally engaged lap after lap.

📈 Advanced Training Tools + Critical Support
✔️ Structured workouts based on heart rate and power zones
✔️ VO₂, tempo, and anaerobic threshold sets for real-world performance
✔️ Progressive strength and mobility to prevent breakdown
✔️ Instructional swim drill videos + strength demos*

👉 Start today and prepare with purpose — with coaching support to keep you accountable and ready for race day.

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