Phil's Novice Olympic Tri + Email Access to Coach. 16 Weeks (4-6:30 hrs/wk).

Average Weekly Training Hours 04:38
Training Load By Week
Average Weekly Training Hours 04:38
Training Load By Week

An Olympic Distance training plan for novice triathletes.
Achieve your best ever race-fitness from 4-6:30 hrs training per week!

Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"This plan made a HUGE difference both mentally and physically. Not only was I faster in my race but I enjoyed the training more." Grace Nalani, 2015.

"Never a real athlete, and approaching 60, I bought your low volume training program. I found it clear, educational with a perfect pace of progression. It took me safely from the couch to the race. Thanks for helping me achieve an important personal goal. I feel great." John Clark, 2018

More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your Olympic Distance Triathlon, you can also include other events. There are 6-7 workouts, a strength session and a day off each week. Recovery weeks, brick workouts and open water swims are included. To start this plan you should already be able to swim 800m/yds, ride 40 mins and jog for 25 mins. Guidance is provided for HR, Feel, Power or Pace and workouts are compatible with Garmin and many more devices.Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 yrs of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a series of 5 helpful emails to get you started. You can also reply to me if ever you need help.

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Copyright © 2018. Myprocoach Ltd.

Sample Day 1
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm Up:
2 x (50 FS in Z2 + 20 sec rests),

Main Set:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.

Warm Down:
100 Choice in Z2

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day 1
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 3
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 4
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 5
Pool Swim: Endurance/Technique

This swim is designed to increase your endurance and feel for the water. It is a low intensity workout also aiding recovery from the tougher mid-week workouts.

Warm Up:
2 x (50 Pull in Z2 + 100 Drill* in Z2 + 15 sec rests),
1 x (50 Pull in Z2 + 50 Pull in Z3 + 15 secs rest).

Main Set:
1 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest),
1 x (100 Drill in Z2 + 50 Pull in Z2 + 15 secs rest),

Warm Down:
1 x (50 Breast in Z2 + 100 FS in Z2).

Sample Day 6
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 7
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Phil Mosley
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.