ADVANCED Sprint Distance. HR, Feel, Power or Pace. 4 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 06:37
Training Load By Week
Average Weekly Training Hours 06:37
Training Load By Week

Designed for Advanced age group triathletes, this plan will build your speed, endurance and confidence for your target Sprint distance triathlon event.

"I have really enjoyed this season. I am the National Age Group Sprint Triathlon Champion and I am in better shape than I could ever have hoped if I had just stuck to my old regime." Alistair Asher, Sept 2015.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan


You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Saturday. There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a semi-rest day each week and the fourth week is a gradual race taper. For success with this plan we recommend you already have 18 months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


- All our Advanced Sprint Triathlon plans 

- All our Intermediate Sprint Triathlon plans

- All our Novice Sprint Triathlon plans 

- Browse our 130+ plans for all triathlon distances. 


Sample Day 1
Pool Swim: Threshold & Technique

Before you start this session, check out the Instructions (attached to Day 1) for swim abbreviations. 

Warm Up:
5x100FC in Zone 2 as (50DRILL*/50FC) +15secs rests.

Main Set:
300PULL in Zone 3 +30secs rest,
200FC in Zone 3 +20secs rest,
100KICK in Zone 3 +10secs rest,
2x50FC in Zone 4 +10secs rests.

Warm Down
All in Zone 2:
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC) +15secs,
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC).

Sample Day 1
Speed Skill Run

A run session with a few short sharp efforts, with a focus on technique. 

Warm Up:
10mins in Zone, chatting pace,
3 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.

(60secs in Zone 4 to 5, 2mins rest in Zone 1 to 2).

Warm Down:
5mins easy, slow jog, chatting pace.

Sample Day 2
Bike Threshold Efforts

This threshold session can be done outside or using an indoor trainer. The intensity of the efforts equates to your race pace for a sprint triathlon. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.

Warm Up:
7mins in Zone 2,
3mins as (15secs in Zone 3, 45secs in Zone 2).

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

Warm Down:
5mins in Zone 2.

Sample Day 2
Run Off The Bike, Fast at First

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

Run 2mins run in Zone 4, then jog for 13mins in Zone 2.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 3
Pool Swim: Speed Skill

A swim workout with short, sharp efforts and recovery periods.

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.

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
Bike Speed Skill Session

These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout. 

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

8x2mins alternating (20secs in Zone 4 to 5, 40secs in Zone 2) +60secs rest in low Zone 2).

Warm Down:
5mins 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 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: or visit