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

Average Weekly Training Hours 09:46
Training Load By Week
Average Weekly Training Hours 09:46
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.


• 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 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 a year's 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


- 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
Aerobic Speed Session

These sessions develop your running speed while using oxygen (hence 'aerobic'). The idea is to keep the volume of your main session to around 5km and your pace at around your best for 3km.

Warm Up:
- 10mins steady run in Zone 2.
- 5mins as (5secs in Zone 4, 55secs in Zone 2)

2x(9x200m in low Zone 5) with 20secs rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
Pool Swim, Aerobic Endurance

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

Warm Up:
4x75 as (25DRILL*/50FC easy) +10secs rests, 100PULL 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 --

3x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

3x100FC 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 2
Threshold Pyramid

These short mid-week workouts are well suited to an indoor bike trainer but could also be done outdoors. They are designed to gradually boost your Functional Threshold Power (or 1 hour race pace). 

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

These sessions include several efforts at your race pace with frequent rests. Over time they will boost your 1500m swim speed.

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

7x100 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 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:
5mins in Zone 2.
5mins as (20 secs in Zone 3, 40 secs in low Zone 2)

5 x 8 minutes s at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.

Warm Down
5 minutes in low Zone 2

Sample Day 4
Pool Swim: Endurance/Technique

A low intensity swim, with a focus on recovery 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.
200 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 4
Speed Skill Run 10x200

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