This plan uses Training Peaks Workout Builder so you have the option of uploading the workouts to your training devices.
"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015
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• Training zones using feel, heart rate, power or pace
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There are 3 swims, 3 cycles, 3 or 4 runs and a 1 or 2 strength workouts. There's a day off each week and every fourth week is designed to help your body adapt and recover. There is a long run in mid-week and two rides at weekends. To be successful with this plan you should have at least 18-months experience of triathlon. Start any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the harder 2 weeks (JPG)
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A run session with short sharp efforts and a focus on technique.
15mins in Zone 2.
10x1:30m. Aim for Zone 5. +2:00 jog recoveries.
5mins in Zone 2.
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +10secs rest.
8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +10secs rests.
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.
These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.
15mins easy in Zone 2,
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests
5mins easy spin down in Zone 1 to 2
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)
4x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.
4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.
All in Zone 2.
200 choice, 100KICK, 100BACK/BREAST.
A nice steady run, mainly in Zone 2. Consume around 30 to 40g of carbohydrate per hour on all runs of 90-mins or longer. That's 1.5 to 2 gels per hour.
Use this swim to help recover from yesterday's run. All in Zone 2.
200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.
Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.