Phil's Intermediate Olympic Tri for MASTERS + Email Access to Coach. 21 Weeks (7:15-10:30 hrs/wk).

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
Training Load By Week

Kickstart Your Olympic Triathlon Training Now!
Expertly Designed For Intermediate MASTERS (40+) Triathletes.

Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"I took 12 mins off my PB! This plan was flexible to fit with my work and varied to keep it interesting." James Lee, 2019

"I returned to triathlon after 14 years, this plan has helped so much in getting me ready for the upcoming season and not over training. Thank you." Michael Neff, May 2019

More Testimonials

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features include:
  • Every 3rd week is active recovery.
  • 6-8 workouts, 2 strength sessions and 1 or 2 days off each week.
  • Brick sessions and open water swims included.
  • Fitness tests are included to track your progress.
  • Train using HR, Feel, Power or Pace.
  • Workouts compatible with Garmin and many more devices.
To start this plan you should be able to swim 1400 m/yds, ride for 1:30 mins and run for 35 mins. View sample weeks below: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.

Onboarding Emails: At checkout you can choose 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 you need help.

A Recognized Expert, As Featured On:

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

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

Warm Up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 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:
400 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
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),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

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

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

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 3
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 4
Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 100 Drill* in Z2 + 10 secs rest),
1 x (200 Pull in Z2 + 10 secs rest).

Main Set:
1 x (200 Pull in Z2 + 15 sec rests),
2 x (100 FS in Z3 + 15 sec rests),
2 x (100 Pull in Z2 + 20 sec rests),
2 x (100 Pull in Z3 + 20 sec rests).

Warm Down:
1 x (50 Back in Z2 + 50 Breast in Z2) + 15 secs rest,
1 x (50 Choice in Z2 + 50 FS in Z2).

Sample Day 5
Aerobic Endurance Ride (optional)

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
10 mins in Z2.

Main Set:
5 x (5 mins in upper Z2 + 60 sec recoveries in low Z2),
5 x (3 mins in upper Z2 + 30 sec recoveries in low Z2).

Warm Down
5 mins in low 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.

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.