INTERMEDIATE Olympic Distance. HR, Feel, Power or Pace. Saturday Race. 20 Week. Re-usable.

Average Weekly Training Hours 09:33
Training Load By Week
Average Weekly Training Hours 09:33
Training Load By Week

Designed for intermediate level triathletes, this plan will gradually 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.


WHAT'S INCLUDED?


• 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


IS THIS PLAN FOR YOU?


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 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a day off 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 at least nine months experience of triathlon. 


• Screenshot of the first 2 weeks (JPG)


• Screenshot of the hardest 2 weeks (JPG)


QUESTIONS?


Please visit myprocoach.net or email the author: info@myprocoach.net


AUTHOR


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


NEED A SLIGHTLY DIFFERENT PLAN?


- All our Advanced Olympic Tri plans 


- All our Intermediate Olympic Tri plans


- All our Novice Olympic Tri plans 


- Browse our 130+ plans for all triathlon distances. 


 

Sample Day 1
0:55:00
2200m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.

MAIN SET:
150FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
150FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.


Warm Down:
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests.

Sample Day 1
0:50:00
Cruise Intervals 3x7mins

These sessions will help to boost your lactate threshold running speed, without causing too much lasting fatigue.

Warm Up:
20mins easy jog.

MAIN SET
3x6mins in low Zone 4 with 60 second recovery walk/jogs. 

Warm Down 
10mins in Z2

Sample Day 2
0:50:00
2000m
Pool Swim, Speed

These sessions feature short efforts at high intensities with frequent rests. Over time they will boost your top-end swim speed.

Warm Up:
All in Zone 2, with 5 secs rests.
100FC, 100KICK, 100BACK, 100PULL.

MAIN SET:
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 2
0:45:00
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. 

Warm Up:
8mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET:
2,3,4 mins all in mid Zone 4, all with 2mins rest in Zone 2.

3,2 minutes in upper Zone 4 with 3mins rests in Zone 2.


Warm Down:
5mins in Zone 2

Sample Day 3
0:49:00
Aerobic Endurance Bike

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one. You could also do the workout on quiet roads.

Warm Up:
5 mins in Zone 2.


MAIN SET:
2, 3, 5, 6, 6, 5, 3, 2 mins all at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.


Warm Down
5 mins in mid Zone 2

Sample Day 4
0:40:00
1800m
Pool Swim: Technique/Recovery

An easy swim, with a focus on recovery and feel for the water. 

Warm Up:
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.

MAIN SET:
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.

Warm Down:
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.

Sample Day 4
0:40:00
Speed Skill Run 12x200

During the main set of this workout you'll do several efforts at a high intensity. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run hard on each effort.

Warm Up:
15 mins in Zone 2.
Main Set:
12x200m in upper Zone 4 to low Zone 5.
With 200m jog recoveries.
Warm Down:
5-10 minutes jog in Zone 2.

Phil Mosley
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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.

Feel free to email any questions you may have: info@myprocoach.net