INTERMEDIATE Olympic Distance. HR, Feel, Power or Pace. Sunday Race. 8 Week. Re-usable.

Average Weekly Training Hours 05:11
Training Load By Week
Average Weekly Training Hours 05:11
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 
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. 

Warm Down 
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2.

Sample Day 2
Zone 2 Run With Threshold Efforts

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 in Zone 2. 

3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.

Warm Down
5mins in Zone 2

Sample Day 3
Pool Swim: Speed Skill

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

Warm Up:

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.

Warm Down
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) 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
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:
15mins in Zone 2.

Main Set:
5x5mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 4
Run Off The Bike, Fast at First

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.

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:
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.

Warm Down
15mins in low Zone 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