ADVANCED Olympic Distance. HR, Feel, Power or Pace. Sunday Race. 16 Week. Re-usable.

Average Weekly Training Hours 11:10
Training Load By Week
Average Weekly Training Hours 11:10
Training Load By Week

Designed for Advanced age group triathletes, this plan will gradually build your speed, endurance and confidence for your target Olympic or International distance triathlon event.

"You have changed my results and attitude for the better. I am still amazed that I am now racing at a World Championship!" Richard Lonsdale, 20th September 2016.


• 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 Sunday. There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a semi-rest day each week and every fourth week has a lower training volume to boost recovery. To be successful with this plan we recommend you already have 18 months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 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
Pool Swim, Aerobic Endurance

Low intensity swim, designed to boost your endurance and feel for the water.

Warm Up:
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

4x250FC as...
(150 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 1
Cruise Intervals

This workout is designed to increase your threshold running speed. It features long reps with a relatively short rest period.

Warm Up: 
15mins easy jog.

2 x 10 mins in low Zone 4 with a 2-minute recovery jogs in Zone 1 to 2.

1 x 6 minutes in low Zone 4.

Warm Down:
5mins easy jog in Zone 2.

Sample Day 2
Threshold Pyramid

This session is designed to increase functional threshold power output.

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

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

Warm Down:
5mins in Zone 2

Sample Day 2
Pool Swim: Speed Endurance

This session is designed to specifically boost your race day swim speed.

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

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

300 as (25KICK, 50 PULL) +30secs rest
300 as (25DRILL, 50 FC)

Sample Day 3
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road. Designed to build endurance and the efficiency with which you use fat as a fuel.

Sample Day 4
Pool Swim: Endurance/Technique

A low intensity session, designed to build your endurance and feel for the water.

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 4
Speed Skill Run 200s

Short sharp efforts, designed to raise the ceiling of your sustainable run speed.

Warm Up:
15 mins in Zone 2.

Main Set:
18x200m in upper Zone 4 to low Zone 5.
With45 secs jog/walk recoveries.

Warm Down:
5 minutes jog in Zone 2.

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