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Phil's Intermediate Olympic Triathlon for MASTERS (8~11 hrs/wk) + Email Access to Coach: 15 Weeks

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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Length

15 Weeks

Plan Specs

triathlon olympic intermediate masters power based hr based pace based tss based

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Plan Description



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


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
  • CHOOSE from 55+ Olympic Triathlon plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Your support and plan kept me training with success!" Mariano Driotes, 2019

"This plan helped get me ready for the race season and not over train." Michael Neff, 2019


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Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features:
  • Progress weekly training from 7:30 to 10:30 hrs
  • Each week has 2 swims, 3 rides, 2-3 runs, 2 strength sessions and 1-2 days off
  • Every 3rd week is active recovery
  • Brick workouts, open water swims and regular fitness tests
  • Train using HR, Feel, Power or Pace
To start you should be able to swim 1600m, ride 1:30 hrs and run 45 mins. View sample weeks:Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:46 hrs 1:15 hrs
3:14 hrs 2:40 hrs
—— ——
1:44 hrs 1:10 hrs
—— ——
0:58 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
1:46 hrs 1:15 hrs
3:14 hrs 2:40 hrs
—— ——
1:44 hrs 1:10 hrs
—— ——
0:58 hrs 0:40 hrs

Training Load By Week


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.

Sample Day 1

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 1

0:44:00
72.9TSS
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

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 3

0:40:00
Base 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

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 24)
8. Reverse Crunch: 3 x 12 (Exercise 28)
9. Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
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 4

0:40:00
1600m
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 + 15 secs rest),
1 x (100 Drill* in Z2 + 15 secs rest),
1 x (100 Pull in Z2 + 15 secs rest).

Main Set:
1 x (200 Pull in Z2 + 25 secs rest),
4 x (100 FS in Z3 + 25 sec rests),
3 x (100 Pull in Z2 + 20 sec rests),
2 x (100 FS in Z3 + 25 sec rests).

Warm Down:
2 x (50 Choice in Z2 + 50 FS in Z2).

Sample Day 5

1:02:30
50.8TSS
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

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.

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