Phil's Intermediate Olympic Tri + Email Access to Coach. 28 Weeks (7-10 hrs/wk).

Average Weekly Training Hours 07:54
Training Load By Week
Average Weekly Training Hours 07:54
Training Load By Week



An Olympic Distance training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 7-10 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

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

"I raced yesterday in San Diego after following your Intermediate Olympic plan and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year!" ​Nick Goldston 25 June 2018​


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.



Phil Mosley: Coach & Athlete

I have over 20 years 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.

A Recognised Expert, As Featured On:





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Copyright © 2018. Myprocoach Ltd.

Sample Day 1
0:45:00
Strength & Conditioning Workout

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

Sample Day 1
0:40:00
1700m
Fitness Test: Critical Swim Speed (CSS)

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

Warm up:
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.

MAIN SET:
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.

Warm Down:
400m Choice

If you use yards, do this test in yards. If you use meters, do this test in meters.

Sample Day 3
0:42:00
Fitness Test: FTP and Threshold HR

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

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

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

Warm Down:
5mins in Z2.

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

Sample Day 4
0:40:00
67.2TSS
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 Z2 (easy/steady).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and/or average heart rate. 

Warm Down:
5 mins in Z1 to Z2 (easy)

Sample Day 5
0:58:00
48TSS
Aerobic Endurance Ride (optional)

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.


Warm Up:
10mins in Zone 2.
5mins as (30secs in Upper Zone 2, 30secs in low zone 2)


MAIN SET:
9, 12, 15 mins all at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.


Warm Down
5mins in low Zone 2

Sample Day 5
0:50:00
1900m
Aerobic 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:
In Zone 2 with 20secs rest after each set:
2x300 as (100FC, 50DRILL, 100PULL, 50DRILL).

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.

Warm Down:
All in Zone 2:
4x50 as (25DOG, 25FC) +5secs rests,
200 alternating 25FC and 25BACK.

Sample Day 6
0:45:00
62.4TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. You should be able to chat at this intensity.

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.