INTERMEDIATE Olympic Distance. HR, Feel, Power or Pace. Sunday Race. 12 Week. Re-usable.

Average Weekly Training Hours 05:02
Training Load By Week
Average Weekly Training Hours 05:02
Training Load By Week

Designed for intermediate level triathletes, this plan will gradually build your speed, endurance and confidence for your target Olympic or International distance triathlon event.

"I was faster in all three disciplines compared to the same race last year and by 14-minutes overall." Joseph Ong, Hong Kong International Tri, Oct 2014.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan


You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Sunday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to boost recovery. To be successful with this plan we recommend you already have at least six months experience of triathlon. 

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 1
Pool Swim: Technique

A low intensity workout that focuses on your technique.

Warm Up:

(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Repeat once.

Main Set:
Some slightly harder efforts in this section:
200FC in Zone 3 +5secs rest,
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +15secs rest,
50KICK with float in Zone 2 +15secs rest,
200FC in Zone 3.

Warm Down:

Relax and take it easy for this section:
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
100 as (50BACK/50BREAST) in Zone 2.

Sample Day 2
Easy Run with a Tempo Section

These sessions include tempo efforts that should be done at your approximate 1-hour race pace.  Check out the Proprioceptive Cue below, for technique advice.

Warm Up:
10mins easy run in Zone 2.
5x1min as (10secs in Zone 4, 50secs in Zone 2)

7mins in Zone 4.

Warm Down:
5 mins easy Zone 2 jog

Sample Day 3
Pool Swim: Speed Skill

A swim workout with short, sharp efforts and recovery periods.

Warm Up:

2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 2 +5secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 2 +5secs rests.

4x50FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
4x100 in Zone 4 to 5 +30secs rests,
REST 60secs,
8x50 in Zone 5 +30secs rests.

Warm Down:
All in Zone 2...
2x50BACK +5secs rests,
2x50BREAST +5secs rests,
2x50KICK +5secs rests,
2x50FC +5secs rests.

Sample Day 4
Cycle Speed Session

These short sharp sessions can be fitted in mid-week. As they are quite intense, they do not need to be longer. 

Warm Up:
12mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).

6x3mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)

Warm Down:
10mins in Zone 2

Sample Day 5
Strength & Conditioning Workout

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

Sample Day 6
Aerobic Endurance Bike Workout

This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.

Warm Up:
Ride easy for 15mins in mid Zone 2.

7x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.

Warm Down:
15mins easy in low Zone 2 or Zone 1

Sample Day 7
Aerobic Endurance Run

Run in Zone 2, nice and easy. This shouldn't feel too hard. You should be able to maintain conversation.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: