Phil's Intermediate Olympic Tri + Email Access to Coach. 20 Weeks (7:15-10 hrs/wk).

Average Weekly Training Hours 08:06
Training Load By Week
Average Weekly Training Hours 08:06
Training Load By Week

An Olympic Distance training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 7:15-10 hrs training per week!

Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

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

"I raced yesterday in San Diego after following your Intermediate Olympic plan and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year!" ​Nick Goldston 25 June 2018​

More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day -3
Strength & Conditioning Workout

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

Sample Day 1
Bike Torque Session (optional)

Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.

10mins in Zone 2, at your normal cadence.

9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins in a big gear, 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins at 80rpm in Zone 3.

5mins in Zone 2, normal cadence.

Sample Day 2
Endurance Ride With Sub Threshold Efforts

Ride mainly in Zone 2. Then at some point (once you're warmed up) do 3x10 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.

Sample Day 2
Run off the bike, fast at first

Get off your bike and run for 5 minutes at Zone 4. Then settle down into Zone 2 for the remainder.

Sample Day 3
Aerobic Endurance Run

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

Sample Day 5
Speed Skill Bike

Warm Up:
15mins easy Zone 2

60secs in Zone 4 to 5 (+60secs rest)
2mins in Zone 4 to 5 (+90 secs rest),
3mins in Zone 4 to 5 (+2mins rest),
4mins in Zone 4 (+2mins 30 rest)
5mins in Zone 4 (+3mins rest),
6mins in Zone 4

Warm Down:
5mins easy spin in Zone 1 to 2

Sample Day 6
Aerobic Endurance Pool Swim

Warm Up:
3x100FC BUILD (each 100 faster than the previous) with 30secs rests.

Main Set:
10 x 200FC in Zone 2 with 15secs rests, alternating like this:
1st 200 = normal freestyle breathing every 3
2nd 200 = pull bouy breathing every 5 strokes

Warm Down:
100 your choice in Zone 1-2.

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. This gives you the structure and consistency you need to continually improve.