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Phil's Advanced Olympic Triathlon for MASTERS (11~14 hrs/wk) + Email Access to Coach: 15 Weeks


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

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15 Weeks

Plan Specs

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

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Plan Description

Kickstart Your Olympic Triathlon Training Now!
Expertly Designed For Advanced MASTERS Triathletes.

Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • 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!)
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"Your support and plans helped me keep training AND enjoy success!" Mariano Driotes, 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 10:45 to 13:30 hrs
  • Each week has 3 swims, 3 rides, 3-4 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 2400m, ride 2:30 hrs and run 60 mins. Watch a Series of 6 Short Videos from Phil about our plans:

Still not sure? We'll happily switch your plan free within 14 days.

  • Unlimited swaps between all of Phil's 800+ Plans
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  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

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Email Support:

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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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:23 hrs 1:15 hrs
3:55 hrs 3:00 hrs
2:13 hrs 1:30 hrs
—— ——
—— ——
0:50 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
2:23 hrs 1:15 hrs
3:55 hrs 3:00 hrs
2:13 hrs 1:30 hrs
—— ——
—— ——
0:50 hrs 0:40 hrs

Training Load By Week

Phil Mosley


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

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).

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

Main Set:
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.

Warm Down:
200 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 2

Fitness Test: FTP and Threshold HR

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 mins as (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:
10 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 2

Build Phase 1: Strength and Conditioning #1

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

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

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 3

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 3

Pool Swim: Endurance/Technique

These sessions are done at lower intensities, with the intention of improving your feel for the water without causing excessive fatigue. Follow the distance guidelines below and don't worry about the time for now.

Warm Up:
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 5 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 5 secs rest).

Main Set:
2 x (100 Pull in Z2 + 100 Drill in Z2 + 5 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest),
2 x (200 Drill in Z2 + 100 Pull in Z2 + 5 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest).

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

Sample Day 5

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 Pull in Z2 + 5 secs rest),
1 x (100 FS in Z2 + 100 Drill in Z2 + 5 secs rest).

Main Set:
1 x (400 Pull in Z2 + 10 secs rest),
4 x (100 FS in Z3 + 5 sec rests),
2 x (200 Pull in Z2 + 5 sec rests),
2 x (200 FS in Z3 + 5 sec rests).

Warm Down:
2 x (50 Back in Z2 + 50 Breast in Z2) + 5 secs rest,
1 x (100 Pull in Z2 + 100 Choice in Z2).

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