Intermediate OLYMPIC Distance Triathlon. 16 Week. 8-10 hrs per wk. Includes email access to coach.

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

For ambitious triathletes with busy lives, this achieveable Olympic distance training plan guides you to race day with 7 to 9 workouts per week.

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

What's Included?

• Email access to the coach

• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad etc

• Full lifetime access, including upgrades

Is This Plan For You?

There are usually 2 swims, 2 or 3 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of triathlon training. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Novice or Advanced version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 2
Cycle Speed, Eight By Two

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:
15mins easy Zone 2

8 x 2 minutes in Upper Zone 4 with 2 minute recoveries in Zone 1.

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

Sample Day 3
Endurance Pool Swim

These sessions will be done at lower intensities. The goal is to build your swim endurance and feel for the water. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the PDF attached to Day 1.

Warm Up:
2x100FC all in Zone 2 with 5secs rests.
100 alternating (50DRILL/50FC) in Zone 2.

4x(4x50FC in Zone 2 +5secs rest) +30secs rest between sets.
4x(2x100FC in Zone 3 +10secs rest) +30secs rest between sets.
200FC in Zone 2.

Warm Down:
2x100 as (25BACK/50FC/25BREAST) +15secs rest.
All in Zone 2.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Speed Workout

These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. Don't stress about getting the zones 100% right just yet, just run hard for the efforts.

Warm Up
15mins in Zone 2

24 mins alternating (2mins in Zone 5, 60secs in Zone 1).

Warm Down
10 mins in Zone 1-2

Sample Day 5
Threshold Pool Swim

These swims involve efforts at race pace or above, with short recoveries, designed to build your speed endurance for race day. For all the swim sets in this training plan you don't need to worry about the total duration (in minutes), it's only there as a rough guide. The most important thing is that you complete the total distance, in whatever time it takes you personally.

Warm Up:
300 in Zone 2 as (200FC/50BACK/50BREAST).

Main Set:
4 x 400 FC in Zone 3 to 4 with 60secs rests. 

Alternate each of the four intervals like this:
1. FC
3. FC with optional fins
4. PULL with optional hand paddles

Warm Down:
100 Your choice in Zone 1-2

Sample Day 5
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. 

Warm Up:
10 mins in Zone 2, at your normal cadence.

12, 10, 8mins all in a big gear, all at 60rpm, in Zone 3. +2mins easy spin recovery in Zone 2.

Warm Down:
5 mins in Zone 2, at your normal cadence.

Sample Day 6
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.

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