Phil's Intermediate Olympic Triathlon + Email Access to Coach: 08 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

8 Weeks

Typical Week

2 Swim, 1 Strength, 2 Other, 1 Day Off, 3 Bike, 3 Run

Longest Workout

1:05 hrs swim
2:00 hrs bike
1:10 hrs run

Plan Specs

triathlon olympic intermediate power based hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



An Olympic Triathlon Training Plan for Ambitious Triathletes with Limited Time to Train.
Peak for your Best Ever Race!


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!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Your Intermediate plan worked brilliantly! I hit my targets and took a full 12 mins off my PB. The plan was flexible enough to fit around my work schedule and varied enough to keep it interesting." James Lee, 2019

"After following your Intermediate Olympic plan I got 2nd in my AG as well as the 5th fastest bike split out of over 300!" ​Nick Goldston, 2018​


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Is This Plan For You?
  • Progress from 7 to 8:45 hrs of training per week
  • Each week has 2 swims, 3 rides, 3 runs, 1 strength session and 1 day off
  • The 4th week is active recovery
  • Brick sessions, open water swims and fitness tests
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and many more devices
To start this plan you should be able to swim 2200m, ride 1:30 hrs and run 45 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

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.

Email Support
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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:20
Training Load By Week
Average Weekly Training Hours: 07:20
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

0:50:00
1900m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

-----------
TEST*:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
-----------

Main Set:
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.

Warm Down:
200 Choice in Z2.

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day 1

0:40:00
Peak Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Reverse Lunge: 3 x 6 (Exercise 6)
3. Step Up: 3 x 10 (Exercise 7)
4. Bench Press: 2 x 12 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bird Dog: 3 x 8 (Exercise 19)
7. Lying Hip Abduction: 3 x 12 (Exercise 20)
8. Plank: 1 x 3 (Exercise 21)
9. Reverse Crunch: 3 x 12 (Exercise 28)

Flexibility: 10-15 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 30 - 50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3

0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 4

0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 5

0:56:00
60.5TSS
Sub Threshold Efforts Bike

These short mid-week workouts are well suited to an indoor bike trainer, but you could also ride outside. They can boost your thresholds, without causing excess fatigue.

Warm Up:
5 mins in mid Z2, 
4 mins in upper Z2, 
60 secs in low Z2.

Main Set:
15 mins in upper Z3 + 2 min recoveries in Z1,
12 mins in upper Z3 + 2 min recoveries in Z1,
8 mins in upper Z3 + 2 min recoveries in Z1,

Warm Down:
5 mins in Z2.

Sample Day 5

0:15:00
21.2TSS
Run Off The Bike Fast At First

Get off your bike and run. Do the first 5 minutes in Z4. Then ease down into Z2 for the remainder.

Sample Day 6

1:30:00
88.7TSS
Race Practice Ride

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

Warm Up:
15 mins in Z2.

Main Set:
4 x (10 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down: 
15 mins in Z1-2.

Phil's Intermediate Olympic Triathlon + Email Access to Coach: 08 Weeks

$59.00 - Buy Now