Phil's Beginner Olympic Triathlon for MASTERS + Email Access to Coach: 06 Weeks (6:00-6:30 hrs/wk)

Author

Phil Mosley: MyProCoach™ 20,000+ Sales, 800+ Training Plans, 150+ 5-Star Reviews

All plans by this Coach

Length

6 Weeks

Typical Week

2 Swim, 2 Run, 2 Bike, 2 Other, 1 Custom, 2 Day Off, 1 Strength

Longest Workout

0:55 hrs swim
1:30 hrs bike
0:50 hrs run

Plan Specs

triathlon olympic beginner masters hr based pace based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



Peak for Your Olympic Triathlon Now!
Expertly Designed For Beginner MASTERS (40+) Triathletes.


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
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"Approaching 60, your plan is clear, educational, with a perfect pace of progression." John Clark, 2018


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Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features:
  • Progress from 6 to 6:30 hrs training per week
  • 2 swims, 2 rides and 3 runs per week
  • 2 strength sessions and 2 days off
  • The 3rd week is active recovery
  • Brick workouts and open water swims
  • There is a fitness test at the start of your plan
  • Train using HR, Feel, Power or Pace
To start you should be able to swim 1600m, ride for 1 hr and run for 40 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



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.

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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.


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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:14
Training Load By Week
Average Weekly Training Hours: 05:14
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

0:35:00
60.2TSS
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 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 2

0:45:00
1500m
Fitness Test: Critical Swim Speed (CSS)

This test will determine your Critical Swim Speed. Enter this in your TrainingPeaks settings (see below) to see the planned distance and duration for all swim workouts.

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 2

0:42:00
53.9TSS
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

0:40:00
52.8TSS
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 4

0:40:00
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 26)
7. Plank: 1 x 3 (Exercise 21)
8. Spider Climber: 3 x 10 (Exercise 25)
9. Side Plank: 1 x 3 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 6

1:00:00
59.3TSS
Endurance Ride With Sub Threshold Efforts

Ride mainly in Z2 today. At some point (once you're fully warmed up) do:
2 x (10 min efforts in upper Z3 to low Z4 with a 3 min recovery in Z1- 2).

These longer bike sessions are mostly done at an easy/steady Z2 effort, there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Sample Day 6

0:15:00
19.3TSS
Run Off The Bike

Get off your bike and run in Z2.

Phil's Beginner Olympic Triathlon for MASTERS + Email Access to Coach: 06 Weeks (6:00-6:30 hrs/wk)

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