INTERMEDIATE Sprint Distance. HR, Feel, Power or Pace. 12 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 04:43
Training Load By Week
Average Weekly Training Hours 04:43
Training Load By Week

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

"I'm delighted with how the training has gone. I feel that I have moved from 'age grouper' to 'serious age grouper'. Next step is 'elite age grouper'." Lawrie Procter, October 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 Sunday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a rest day each week and every fourth week is easier to help your body recover. For success with this plan we suggest you already have 12 months experience of triathlon training.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


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


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Sample Day 1
Pool Swim 1

Check out the Instructions for swim abbreviations. Click on paper click icon above, for your swim drill description and images.

Warm Up:

(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Repeat once.

Main Set:

Some harder efforts in this section:
100FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
100PULL in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest,
100FC in Zone 4.

Warm Down:

Relax and take it easy for this section:
50BACK in Zone 2 +20secs rest,
50BREAST in Zone 2 +20secs rest,
50KICK in Zone 2 +20secs rest,
50FC in Zone 2.

Sample Day 2
Easy Run with Two Short Tempo Sections

These threshold run sessions include efforts at your approximate 10km race pace. They will progress over time.

Warm Up:
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

2x5mins in Zone 4 +60secs recovery in Zone 1

Warm Down:
6 mins easy Zone 2 jog or run/walk

Sample Day 3
Pool Swim 2

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

Warm Up:
8x50FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 4 +15secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 4 +15secs rests.

Warm Down:
All in Zone 2...
2x50BACK +10secs rests,
2x50BREAST +10secs rests,
2x50KICK +10secs rests,
2x50FC +10secs rests.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Cycle Speed Session 1

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

Warm Up:
10mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).

6x2mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)

Warm Down:
10mins in Zone 2

Sample Day 6
Aerobic Endurance Bike Workout 1

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:
Ride easy for 15mins in mid Zone 2.

6x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.

Warm Down:
10 mins easy in low Zone 2 or Zone 1

Sample Day 7
Aerobic Endurance Run 1

Run in Zone 2, nice and easy.

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