INTERMEDIATE LEVEL International (Olympic) Distance Triathlon Plan, 6 hours per week. 6 weeks.

Average Weekly Training Hours 05:04
Training Load By Week
Average Weekly Training Hours 05:04
Training Load By Week

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.

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate other races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

 

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. 

  • Screenshot of the first 2 weeks (JPG)
  • Reviews of Phil Mosley training plans
  • Email: info@myprocoach.net

 

AUTHOR

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."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 1
0:45:00
1900m
Pool Swim: Technique

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.

Warm Up 

200FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests 

MAIN SET 
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
0:32:00
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. 

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

Warm Down
5mins in Zone 2

Sample Day 3
0:45:00
2000m
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.

MAIN SET 
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 4
0:49:00
Cycle Speed Session

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.

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
0:10:00
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
1:22:00
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.

MAIN SET:
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

Sample Day 7
0:40:00
Home or Gym Strength & Conditioning Workout

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.
Warm Up:
(see RUN workout above)

Main Set:
- 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)


Warm Down:
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.

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.

I am always available to answer any questions you may have about your plan.