INTERMEDIATE Olympic Distance. HR, Feel, Power or Pace. Saturday Race. 4 Week. Re-usable.

Average Weekly Training Hours 05:02
Training Load By Week
Average Weekly Training Hours 05:02
Training Load By Week

Designed for intermediate level triathletes, this plan will build your speed, endurance and confidence for your target Olympic or International distance triathlon event.

"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.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan


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)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 1
Cycle Speed Session

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.

Warm Up:
10mins in Zone 2.

Main Set:
9, 8, 7, 6mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 1
Run Off The Bike, Fast at First

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.

Sample Day 2
Zone 2 Aerobic Endurance Run

Steady run, easy pace. Preferably on hills and/or trails. See proprioceptive cue below for today's technique advice.

Sample Day 3
Pool Swim: Speed Skill

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.
Warm Up:
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).

Warm Down:
200 back/breast/FC 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
Aerobic Endurance Bike Workout

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.

Warm Up:
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.

Warm Down
10mins in low Zone 2

Sample Day 6
Run 5km Race or Solo Time Trial

Race Rehearsal. To teach pace awareness and race confidence.
Warm Up:
5mins jog in Zone 2. Include three 100m/y accelerations from slow to approx race pace.

Main Set:

Timed 5km Race or solo effort, run as fast as you can consistently maintain (Zone 4).

Warm Down:
Soon after you finish, jog 5 mins in Zone 1 to 2. Then do 5mins of gentle stretching.

Phil Mosley
My Pro Coach

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

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

For help finding your plan, email me: or visit