ADVANCED Sprint Distance. Use HR, Feel, Power or Pace. 6 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 07:00
Training Load By Week
Average Weekly Training Hours 07:00
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.

WHAT'S INCLUDED?

• 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

IS THIS PLAN FOR YOU?

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 final 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)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

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

NEED A SLIGHTLY DIFFERENT PLAN?

- 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
0:45:00
Run Threshold Session

These threshold run sessions involve efforts at your approximate 10km race pace. 

Warm Up:
15mins in Zone 2

MAIN SET
3x6mins at low Zone 4 +60secs rests

Warm Down 
10mins in Zone 2

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

Check out the Instructions for swim abbreviations. These swim sessions mainly involve lower intensity work, with a focus on technique.
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
0:45:00
Bike Speed Skill Session

Warm Up
10mins in Zone 2,
5mins as (5secs in Zone 5, 55secs in Zone 2)


MAIN SET
20mins as (30secs in upper Zone 4, 30secs in Zone 2) 

Warm Down:
10mins in Zone 2

Sample Day 3
0:40:00
1900m
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 
5x100FC 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 3
0:38:00
Speed Skill Run

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

Warm Up:
15mins easy in Zone 2,
4 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.


MAIN SET:
3mins in Zone 3 +2mins recovery in Zone 2,
3mins in Zone 4 +2mins recovery in Zone 2,
2mins in Zone 5 +60secs recovery in Zone 1.

Warm Down:
5mins Zone 2 jog, chatting pace.

Sample Day 4
0:15:00
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 12mins in Zone 2.

Sample Day 4
0:57:00
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:
8mins easy Zone 2,
4mins as (10secs Zone 4, 50secs Zone 2 easy).

MAIN SET
5mins as (2mins in Zone 3, 3mins in Zone 4)
+60secs rest in Zone 1,
7mins as (4mins in Zone 3, 3mins in Zone 4)
+90secs rest in Zone 1,
10mins as (6mins in Zone 3, 4mins in Zone 4)
+2mins rest in Zone 1,
7mins as (4mins in Zone 3, 3mins in Zone 4)
+90secs rest in Zone 1,
5mins as (2mins in Zone 3, 3mins in Zone 4).

Warm Down
5mins easy spin down 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.

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