Phil's Intermediate Olympic Tri + Email Access to Coach. 12 Weeks (7:15-10 hrs/wk).

Average Weekly Training Hours 07:41
Training Load By Week
Average Weekly Training Hours 07:41
Training Load By Week



An Olympic Distance training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 7:15-10 hrs training per week!



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
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

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

"I raced yesterday in San Diego after following your Intermediate Olympic plan and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year!" ​Nick Goldston 25 June 2018​


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
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.

A Recognised Expert, As Featured On:





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Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 5
0:55:00
2200m
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 7
0:45:00
59.6TSS
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 23
0:38:00
53.1TSS
Speed Workout Run

Warm Up: 
15 mins in Z2.

Main Set:
2 x (3, 2, 1 min in Z4 + 60 sec recoveries in Z1).

Warm Down: 
5 mins in Z2.

Sample Day 24
0:55:00
2200m
Pool Swim, Aerobic Endurance

Warm Up:
150FC in Zone 2, 50FC in Zone 4. 5secs rest.
50KICK in Zone 2.
100FC in Zone 2, 100FC in Zone 4. 5secs rest.
100KICK in Zone 2.
50FC in Zone 2, 150FC in Zone 4. 5secs rest.
150KICK in Zone 2.

MAIN SET:
3 sets of 4x100 all with 5 secs rests as:
(100PULL in Zone 2,
100FC (breathe every 3 strokes) in Zone 3,
100PULL in Zone 2,
100FC (breathe every 2 strokes) in Zone 3.)
+ 30 secs bonus rest between sets.

Warm Down:
200 back/breast/FC/pull all in Zone 2

Sample Day 25
0:43:00
49.1TSS
Speed Workout Bike

Warm Up:
15 mins in Z2.

Main Set:
9 mins in low Z4 + 60 sec recoveries in Z1,
7 mins in low Z4 + 60 sec recoveries in Z1,
5 mins in low Z4.

Warm Down:
5 mins in Z2.

Sample Day 26
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Int-Olympic-12

Phil Mosley
|
My Pro Coach

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.