Intermediate OLYMPIC Distance Triathlon. 24 Week. 7-10 hrs per wk. Includes email access to coach.

Average Weekly Training Hours 08:04
Training Load By Week
Average Weekly Training Hours 08:04
Training Load By Week

For ambitious triathletes with busy lives, this achieveable Olympic distance training plan guides you to race day with 7 to 9 workouts per week.

"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, 18th July 2017

What's Included?

  • Flexible training plan with detailed workouts

  • Email access to coach

  • Full help centre and FAQ support

  • Exportable workouts to your devices

Is This Plan For You?

There are usually 2 swims, 2 or 3 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of triathlon training. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Novice or Advanced version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 2
Threshold Efforts Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer at this stage.  

Warm Up:
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).

4mins in upper Zone 3 +30secs in Zone 1,
5mins in low Zone 4 +30secs in Zone 1,
6mins in upper Zone 3 +2mins in Zone 2,
5mins in low Zone 4 +30secs in Zone 1,
4mins in upper Zone 3 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities. The goal is to build your swim endurance and feel for the water. Follow the distance guidelines below and don't worry about the time for now.

Warm Up:
All in Zone 2 with 10secs rests.
200FC breathe every 3 strokes,
100 as (50BACK/50BREAST).

4x100PULL in Zone 3 +15secs rests,
400FC in Zone 2.
-- 1 minute bonus rest --

3x100PULL in Zone 3 +15secs rests,
300FC in Zone 2.
-- 1 minute bonus rest --

2x100PULL in Zone 3 +15secs rests.
200FC in Zone 2.

Warm Down:
100 easy mixed strokes, all in Zone 2.

Sample Day 3
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 4
Speed Skill Run

These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. Don't stress about getting the zones 100% right just yet, just run hard for the efforts.

Warm Up:
10mins steady run in Zone 2.
5mins as (5secs in Zone 4, 55secs in Zone 2)

2 sets of (10x30secs in low Zone 5) with 20secs Zone 1 rests between reps and 4mins in Zone 2 between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 5
Aerobic Endurance Ride (optional)

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.

Warm Up:
10mins in Zone 2,

5x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

5x3mins at the top of Zone 2 +30secs rests in low Zone 2.

Warm Down
5mins in low Zone 2

Sample Day 5
Pool Swim: Speed Endurance

These swims involve efforts at race pace or above, with short recoveries, designed to build your speed endurance for race day. For all the swim sets in this training plan you don't need to worry about the total duration (in minutes), it's only there as a rough guide. The most important thing is that you complete the total distance, in whatever time it takes you personally.

All in Zone 2:
3x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).

10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

All in Zone 2.
100 as (50KICK, 50 FC) +30secs rest
100 as (25DRILL, 75 FC)

Sample Day 6
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. You should be able to chat at this intensity.

Phil Mosley
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends.

My training plans give you structure, consistency and progression. There are no shortcuts.