Designed for triathletes who want maximum results from minimal time, this training plan will gradually build your fitness, confidence and race readiness for your target race. Athletes who've followed this plan have conquered International (Olympic) distance triathlons all over the world and set many personal records.
"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, October 2014.
IS THIS PLAN FOR YOU?
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 a taper period at the end, to get your body in peak shape. To commence this plan we suggest you already have at least a year's experience of triathlon training.
Phil Mosley: "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. 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."
A low intensity workout that focuses on your technique. Click on paper click icon above, for your swim drill description and images.
See instructions (attached to Day 1) for more information about these swim sessions.
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.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
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
The idea of these workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.
(see RUN workout above)
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.