"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.
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With just 6 weeks to go, minimal requirements are that you can already swim 1400m with rests, cycle 65 minutes and run 35 minutes, not on the same day. 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 race taper week at the end.
• Screenshot of the first 2 weeks (JPG)
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Don't stress about getting the Training Zones perfect at this stage, just try to differentiate between easy and hard.
You can click on paper click icon above, for your swim drill description and image.
See the instructions (attached to Day 1) for more information about these swim sessions.
200 as (25DRILL*/25FC) +20secs rest.
6x50FC BUILD** +10secs rests.
2x200 as (50PULL in Zone 2, 100FC in Zone 4, 100PULL in Zone 2) +20secs rests
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
After a warm up, you just have two 5 minute tempo efforts and then a warm down. During the warm up and warm down, you should be going slow enough to maintain a conversation if you wanted to.
10mins in Zone 2.
7mins in Zone 4 +2mins recovery in Zone 1,
5mins in Zone 4.
5mins in Zone 2
Don't worry about how long these swim workouts take you. Stick to the session description. The stated duration (40 minutes) is just a rough estimate but everyone's different.
4x100 as (50DRILL*/50FC) all in Zone 2 with 15secs rests.
3x100FC in Zone 4 +30secs rests,
3x100PULL in Zone 4 +30secs rests.
200KICK with float (alternating 25 in Zone 2 and then 25 in Zone 4) +20secs rest.
200 in Zone 2 as (50FC, 50BACK, 50BREAST, 50PULL).
Please click on the link below for your guide to the strength and conditioning workouts.
As soon as you finish today's ride, slip your running shoes on and run:
Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
Have your running shoes ready to slip on, for the next workout after the cycle.
15mins in Zone 2.
2x10mins in Zone 4 +2mins recovery in Zone 2.
5mins in Zone 2.
This is an aerobic endurance workout, so it's not supposed to feel particularly hard. Can be done on quiet roads or on an indoor trainer.
10mins in mid Zone 2.
10, 9, 8, 7, 6, 5 mins at the top end of your Zone 2 power, with 60secs rests in low Zone 2.
10mins in low Zone 2