Advanced OLYMPIC Distance Triathlon 12 Week. 12-14 hrs per wk. Includes email access to coach.

Average Weekly Training Hours 10:10
Training Load By Week
Average Weekly Training Hours 10:10
Training Load By Week

For experienced age-group Olympic distance triathletes seeking their best ever race performance. This challenging plan will guide you all the way to race day with 9 to 11 workouts per week.

"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.

What's Included?

  • Flexible training plan with detailed workouts

  • Email access to coach

  • Full help centre and FAQ support

  • Exportable workouts to your devices

Is This Plan For You?

There are usually 3 swims, 3 cycles, 3 or 4 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 18-months experience of triathlon. 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 Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 1
Threshold Efforts Run

These tempo efforts should be done at your approximate 1-hour race pace. 

Warm Up:
10mins easy run in Zone 2.
5x1min as (10secs in Zone 4, 50secs in Zone 2)

4x5mins in Zone 4 +60secs recovery in Zone 1

Warm Down:
5 mins easy Zone 2 jog or run/walk

Sample Day 1
Pool Swim: Technique

A low intensity workout that focuses on your technique.

Warm Up:

(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Repeat once.

Main Set:
Some slightly harder efforts in this section:
300FC in Zone 3 +5secs rest,
50KICK with float in Zone 2 +5secs rest.
300PULL in Zone 3 +15secs rest,
50KICK with float in Zone 2 +15secs rest,
300FC in Zone 3.

Warm Down:

Relax and take it easy for this section:
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
100 as (50BACK/50BREAST) in Zone 2.

Sample Day 2
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
15mins easy Zone 2

7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2. 

Warm Down
8mins easy spin down in Zone 2

Sample Day 3
Recovery Pool Swim

These sessions are done at lower intensities, with the intention of improving your feel for the water without causing excessive fatigue. Follow the distance guidelines below and don't worry about the time for now.

All in Zone 2 with 15 secs rests:

300 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
300 alternating (100FC/50BACK)

Sample Day 3
Aerobic Endurance Run

Run mainly in Zone 2, nice and steady. This is your long run for the week.

Sample Day 5
Strength & Conditioning Workout

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

Sample Day 5
Pool Swim, Endurance

These longer workouts will develop your endurance and technique. They are done at below threshold intensity, with short recoveries. 

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

Build Set:
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.

Main Set:
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.

Warm Down
200 as (FC/PULL/BACK/BREAST). All in 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 amateur 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: