Expertly Designed For Advanced MASTERS Triathletes.
"Job done! Thanks for your help, excellent plan and support!" Rob Whittaker
"Your plan elevated my performance and confidence levels, helping me to achieve my dream of qualifying for the IM World Championships." Steve Morton
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Read "Why Use A Masters Plan" for more about this plan. Key features include:
To start this plan you should be able to swim 3600 m/yds, ride for 4 hrs and run for 2 hrs. View sample weeks below:
Click below to watch a Series of 6 Short Videos from Phil about our plans:
Still not sure? We will happily switch your plan within 14 days of purchase.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.
200 Choice in Z2.
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
Please check the link below for full exercise instructions, progressions, alternatives and videos:
Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 16)
4. Bench Press: 3 x 8 (Exercise 14)
5. Dumbbell Pullover: 3 x 8 (Exercise 15)
6. Renegade Row: 3 x 5 (Exercise 22)
7: Glute Bridge: 3 x 14 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 27)
9. Reverse Crunch: 3 x 16 (Exercise 28)
Flexibility: 5-10 minutes
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
A steady run, mainly in Z1-Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
These sessions are carried out at lower intensities providing the opportunity for recovery and to focus on technique.
1 x (100 FS in Z2 + 100 Drill* in Z2 + 5 secs rest),
2 x (50 Breast in Z2 + 50 Back in Z2 + 5 sec rests).
1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
1 x (200 FS in Z2 + 300 Pull in Z2 + 15 secs rest),
1 x (300 FS in Z2 + 200 Pull in Z2 + 15 secs rest),
1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest).
1 x (200 Choice in Z2).
These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.
2 x (100 FS Breathe every 3 in Z2 + 5 sec rests),
2 x (100 Pull in Z2 + 100 Drill* in Z2 + 5 sec rests),
2 x (100 FS Breathe every 5 in Z2 + 5 sec rests).
2 x (400 FS in Z2 + 50 FS in Z4 + 5 sec rests),
2 x (300 Pull in Z2 + 100 FS in Z3 + 5 sec rests),
2 x (200 FS in Z2 + 50 FS in Z4 + 5 sec rests),
2 x (100 Pull in Z2 + 100 FS in Z3 + 5 sec rests).
1 x (200 Choice in Z2).