"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.
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Minimal requirements are that you can already swim 900m with rests, cycle for 50 minutes and run 25 minutes, not on the same day. 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 seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to boost recovery.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These swims will start with short efforts and rest periods. The distances will progress over time. There are swim drills to follow (see paper click icon). Don't worry about the training zones too much this week, just focus on doing the distances if you can.
3x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests
4x100 as (75FC in Zone 3/25BREAST in Zone 2) +30secs rests
200 as (50KICK/50FC) all in Zone 2
A nice easy run in Zone 2. Feel free to adopt a run/walk strategy to keep your intensity in Zone 2. Throw in some walking sections if you need to in order to stay in your Zone 2. This shouldn't feel too hard - you should be able to maintain a conversation.
Please click on the link below for your guide to the strength and conditioning workouts.
Don't worry if these swim workouts take you more or less time than we've suggested - it doesn't matter.
100 as (50FC/50BREAST) in Zone 2 +30secs rest.
4x25 half-length sprints as (12.5FC hard/12.5FC easy) +15secs rests.
5x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests
200 alternating (25BACK/25FC) in Zone 2
These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout. Don't worry too much about your exact intensity during the Main Set right now, just make sure it's harder than the Warm up and Warm down.
15mins in Zone 2.
3x5mins in Zone 4 +2mins recoveries in Zone 2.
5mins in Zone 2.
This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.
5mins in Zone 2.
14*, 12*, 10* mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.
*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.
5mins in low Zone 2
After a 10 minute warm up, pick up the pace for two 4-minutes efforts. Then warm down for 5 minutes. Don't worry about how fast you run at this stage.
10mins in Zone 2.
2x4mins in Zone 4 +60secs rest (walk/jog).
5mins in Zone 2