INTERMEDIATE LEVEL International (Olympic) Distance Triathlon Plan, 6 hours per week. 4 weeks.

Average Weekly Training Hours 04:47
Training Load By Week
Average Weekly Training Hours 04:47
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
0:48:00
Cycle Speed Session

These short sharp sessions can be fitted in mid-week. As they are quite intense, they do not need to be longer.  Can be done inside or out. Check out the Training Zones PDF before you begin.

Warm Up:
10mins in Zone 2.

Main Set:
9, 8, 7, 6mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 1
0:15:00
Run Off The Bike, Fast at First

As soon as you finish cycling, slip your running shoes on and run:

Run 5mins run in Zone 4, then jog for 10mins in Zone 2.

Sample Day 2
0:50:00
Zone 2 Aerobic Endurance Run

Steady run, easy pace. Preferably on hills and/or trails. See proprioceptive cue below for today's technique advice.

Sample Day 3
1:00:00
2200m
Pool Swim: Speed Skill

A swim workout with short, sharp efforts and recovery periods. 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:
150FC in Zone 2, 50FC in Zone 4. 15secs rest,
100FC in Zone 2, 100FC in Zone 4 +15secs rest,
50FC in Zone 2, 150FC in Zone 4 +15secs rest,
200FC in Zone 4.

MAIN SET:
Do this three times:
(100FC in Zone 2 +10secs rest,
100FC in Zone 3 +20secs rest,
100FC in Zone 4 +30secs rest,
100FC in Zone 5, straight into 100 easy choice recovery swim).


Warm Down:
200 back/breast/FC all in Zone 2

Sample Day 4
1:16:00
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. Can be done inside or out. Add 10mins to the warm up and warm down if you have the time.

Warm Up:
10mins in Zone 2,
5mins as (20secs in Zone 3, 40secs in low zone 2).

MAIN SET:
6x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

5x3mins at the top of Zone 2 +30secs rests.


Warm Down
10mins in low Zone 2

Sample Day 6
0:35:00
Run 5km Race or Solo Time Trial

Race Rehearsal. To teach pace awareness and race confidence.
Warm Up:
5mins jog in Zone 2. Include three 100m/y accelerations from slow to approx race pace.

Main Set:

Timed 5km Race or solo effort, run as fast as you can consistently maintain (Zone 4).

Warm Down:
Soon after you finish, jog 5 mins in Zone 1 to 2. Then do 5mins of gentle stretching.

Sample Day 7
0:30:00
1300m
Open Water Swim 01

It's vital to build experience and confidence of open water swimming. Lake, river, sea etc. In a wetsuit (if you'll be wearing one on race day). Always swim with others, in a safe environment.

Warm Up.
50FC in Zone 2 +20secs tread water, 100FC in Zone 2 +20secs tread water. 150FC in Zone 2 +20secs tread water, 200FC in Zone 2 +20secs tread water.


MAIN SET:
- 5 x 100FC in Zone 3 to Zone 4, hard but controlled efforts. Beach or deep water starts. Imagine they are race-starts. 30secs rests.

Warm Down:
3x100FC in Zone 2 +10secs rests

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.