"I was faster in all three disciplines compared to the same race last year and by 14-minutes overall." Joseph Ong, Hong Kong International Tri, Oct 2014.
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You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Saturday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and a short taper period at the end, designed to boost your race fitness. To be successful with this plan we recommend you already have at least six months experience of triathlon.
• Screenshot of the first 2 weeks (JPG)
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These short sharp sessions can be fitted in mid-week. As they are quite intense, they do not need to be longer. Can be done inside or out. Check out the Training Zones PDF before you begin.
10mins in Zone 2.
9, 8, 7, 6mins in Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
As soon as you finish cycling, slip your running shoes on and run:
Run 5mins run in Zone 4, then jog for 10mins in Zone 2.
Steady run, easy pace. Preferably on hills and/or trails. See proprioceptive cue below for today's technique advice.
A swim workout with short, sharp efforts and recovery periods. Click on paper click icon above, for your swim drill description and images.
See instructions (attached to Day 1) for more information about these swim sessions.
150FC in Zone 2, 50FC in Zone 4. 15secs rest,
100FC in Zone 2, 100FC in Zone 4 +15secs rest,
50FC in Zone 2, 150FC in Zone 4 +15secs rest,
200FC in Zone 4.
Do this three times:
(100FC in Zone 2 +10secs rest,
100FC in Zone 3 +20secs rest,
100FC in Zone 4 +30secs rest,
100FC in Zone 5, straight into 100 easy choice recovery swim).
200 back/breast/FC all in Zone 2
Please click on the link below for your guide to the strength and conditioning workouts.
This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance. Can be done inside or out. Add 10mins to the warm up and warm down if you have the time.
10mins in Zone 2,
5mins as (20secs in Zone 3, 40secs in low zone 2).
6x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.
5x3mins at the top of Zone 2 +30secs rests.
10mins in low Zone 2
Race Rehearsal. To teach pace awareness and race confidence.
5mins jog in Zone 2. Include three 100m/y accelerations from slow to approx race pace.
Timed 5km Race or solo effort, run as fast as you can consistently maintain (Zone 4).
Soon after you finish, jog 5 mins in Zone 1 to 2. Then do 5mins of gentle stretching.