Phil's Advanced 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

3 Swim, 4 Run, 2 Other, 3 Bike, 1 Strength, 1 Day Off

Longest Workout

1:10 hrs swim
3:01 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic advanced 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 Advanced Amateur Triathletes.
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! ⭐️⭐️⭐️⭐️⭐️

"You have changed my results for the better. I am amazed to be competing at the ITU World Champs!" Richard Lonsdale, 2016.

"I got 2:17, 8th overall and 1st my age group 40-44! Your program is very well planned. I’m really happy to have found such professional coaches at an affordable price." Oscar Fumero, 2018


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Is This Plan For You?
  • Progress from 10:15 to 11:45 hrs of training per week
  • 3 swims, 3 rides and 4 runs per week
  • Plus 1 strength session and 1 day off
  • The 4th week is active recovery
  • Brick sessions and open water swims included
  • Workouts measured in duration to avoid under/over training
  • There is a fitness test at the start of your plan
  • 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 2600m, ride 2:30 hrs and run 90 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.

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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: 09:05
Training Load By Week
Average Weekly Training Hours: 09:05
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

0:44:00
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 2

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 3

1:05:00
2600m
Pool Swim: Speed Endurance

These swims involve effort at or above race pace, with regular recoveries. They will build your sustainable speed for race day.

Warm Up:
1 x (100 FS in Z2 + 100 Kick in Z2 + 5 secs rest),
2 x (100 Drill* in Z2 + 100 Pull in Z2 + 5 sec rests).

Main Set:
2 x (100 Pull in Z2 + 200 FS in Z3 + 5 sec rests),
3 x (100 Pull in Z2 + 100 FS in Z4 + 10 sec rests),
3 x (100 Pull in Z2 + 100 FS in Z5 + 15 sec rests).

Warm Down:
2 x (50 FS in Z2 + 50 Choice in Z2).

Sample Day 3

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 4

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. If you do, feel free to extend the warm up and warm down by 15 mins.

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 mins recovery in Z1,
12 mins in upper Z3 + 2 mins recovery in Z1,
8 mins in upper Z3 + 2 mins recovery in Z1,

Warm Down:
5 mins in Z2.

Sample Day 4

0:20:00
29.8TSS
Run Off The Bike Fast At First

Get off your bike and run. Do the first 10 minutes in Z4. Then ease down into Z2 for the remainder of the workout.

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

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