"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.
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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)
Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography
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A low intensity workout that focuses on your technique.
200FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests
6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests.
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2.
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.
10mins in Zone 2.
3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.
5mins in Zone 2
A swim workout with short, sharp efforts and recovery periods.
200 alternating (50FC/50BREAST) in Zone 2 +30secs rest,
8x50 as (25FC in Zone 4/25FC in Zone 2) +15secs rests.
6x100FC as (50 in Zone 5, 50 in Zone 2) +30secs rests,
100KICK in Zone 2 +10secs rest.
6x50FC in Zone 5 +30secs rests.
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
These short sharp sessions can be fitted in mid-week. As they are quite intense, they do not need to be longer.
15mins in Zone 2.
5x5mins in Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
As soon as you finish today's ride, slip your running shoes on and run:
Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.
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.
15mins in Zone 2.
17, 15, 12 mins all at the top end of your Zone 2, with 2mins rests in low Zone 2.
*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.
15mins in low Zone 2