"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 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)
Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography
- Browse our 130+ plans for all triathlon distances.
These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
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.
150FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
150FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests.
These sessions will help to boost your lactate threshold running speed, without causing too much lasting fatigue.
20mins easy jog.
3x6mins in low Zone 4 with 60 second recovery walk/jogs.
10mins in Z2
These sessions feature short efforts at high intensities with frequent rests. Over time they will boost your top-end swim speed.
All in Zone 2, with 5 secs rests.
100FC, 100KICK, 100BACK, 100PULL.
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.
200 in Zone 2, mixed strokes
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.
8mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).
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.
5mins in Zone 2
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.
5 mins in Zone 2.
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.
5 mins in mid Zone 2
An easy swim, with a focus on recovery and feel for the water.
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.
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.
15 mins in Zone 2.
12x200m in upper Zone 4 to low Zone 5.
With 200m jog recoveries.
5-10 minutes jog in Zone 2.