Intermediate OLYMPIC Distance Triathlon. 08 Weeks. 7-9 hrs per wk. Includes email access to coach.

Average Weekly Training Hours 07:40
Training Load By Week
Average Weekly Training Hours 07:40
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
Sub Threshold Efforts Bike

These bike efforts are done at just below your lactate threshold, which should stimulate fitness adaptations without causing excess fatigue. They are well suited to an indoor trainer, but can be done outside too.

Warm Up:
5mins in mid Zone 2, 
4 mins in upper Zone 2, 
60secs in low Zone 2.

15, 12, 8 mins all at upper Zone 3, with 2 minute recoveries in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 2
Run off the bike

Get off your bike and run. Do the first 5 minutes in Zone 4. Then ease down into Zone 2 for the remainder.

Sample Day 3
Pool Swim, Speed Endurance

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. The guide to abbreviations is in the PDF attached to Day 1.

Warm Up:
100FC, 100KICK, 100PULL, 100 BREAST/BACK all in Zone 2.

Main Set:
4 x (200 in Zone 3, 100 in Zone 4, 2 x 50 in Zone 5, all with 15secs rests).
+1 minute bonus rest between sets.

Warm Down:
200 your choice 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 in Zone 2.

3x3mins in low Zone 4 +60secs rests in Zone 1.
2 mins in Zone 2.
3x3mins in low Zone 4 +60secs rests in Zone 1.

Warm Down:
5 mins in Zone 2.

Sample Day 5
Aerobic Endurance Ride

These sessions are well suited to an indoor trainer but could also be done outdoors. You don't need to work too hard for these.

Warm Up.:

5mins in mid Zone 2.
5mins as (15secs in Zone 3, 45secs in low Zone 2).

15, 13, 11 mins at upper Zone 2 power, with 60secs rests in low Zone 2.

Warm Down
5mins in mid Zone 2.

Sample Day 6
Race Practice Ride

This session involves some efforts at around your race pace with regular recoveries. 

Warm Up:
15 mins in Zone 2.

Main Set:
4 x (10mins in upper Zone 3, 5 mins in Zone 2).

Warm Down: 
15 mins in Zone 1 to 2.

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