Intermediate OLYMPIC Distance Triathlon. 12 Week. 8-10 hrs per wk. Includes email access to coach.

Average Weekly Training Hours 07:53
Training Load By Week
Average Weekly Training Hours 07:53
Training Load By Week

For ambitious triathletes with busy lives, this achieveable Olympic distance training plan guides you to race day with 7 to 9 workouts per week.

"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, 18th July 2017

What's Included?

• Email access to the coach

• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad etc

• Full lifetime access, including upgrades

Is This Plan For You?

There are usually 2 swims, 2 or 3 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of triathlon training. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Novice or Advanced version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 2
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
15mins easy Zone 2

7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2. 

Warm Down
8mins easy spin down in Zone 2

Sample Day 3
Pool Swim, Endurance

These sessions will be done at lower intensities. The goal is to build your swim endurance and feel for the water. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the PDF attached to Day 1. See attached technique drill guidelines (side kick and front scull)

Warm Up:
100FC in Zone 2 + 15secs rest.

5x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5

Main Set:
All in low Zone 4.
4x100 +10secs rest,
2x200 +20secs rest,
2x300 +40secs rest.

Warm Down
200 as (FC/PULL/BACK/BREAST). All in Zone 2.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Threshold Efforts Run

These sessions involve sustained efforts at your 1-hour race pace with relatively short recoveries. They are designed to increase your speed endurance.

Warm Up: 
15mins easy jog in Zone 2.

5 x 5 mins. Aim for Zone 4 + 1 minute jog recoveries in Zone 2.

Warm Down:
5mins in Zone 2

Sample Day 5
Bike Torque Session (optional)

Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible. 

Warm Up:
10 mins in Zone 2, normal cadence.

13, 11, 9 mins all in a big gear, all at 60rpm, in Zone 3. +2mins easy spin recovery in Zone 2.

Warm Down:
5 mins in Zone 2, normal cadence.

Sample Day 5
Threshold Pool Swim

These swims involve efforts at race pace or above, with short recoveries, designed to build your speed endurance for race day. For all the swim sets in this training plan you don't need to worry about the total duration (in minutes), it's only there as a rough guide. The most important thing is that you complete the total distance, in whatever time it takes you personally.

All in Zone 2.
200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest.
100 as (50DRILL/50FC) +15secs rest.
100 as (50DRILL/50PULL).

8x100 alternating (100FC/100PULL) in Zone 4 
+15secs rests.
4x50KICK in Zone 4 +15secs rests,
4x100FC as (25 in Zone 2, 50 in Zone 4, 25 in Zone 2) +15secs rests.

400 alternating (FC/BACK/BREAST/FC) all in Zone 2

Sample Day 6
Run off the bike, fast at first

Get off your bike and run for 5 minutes at Zone 4. Then settle down into Zone 2 for the remainder.

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.

For help finding your plan, email me: or visit