INTERMEDIATE Sprint Distance. HR, Feel, Power or Pace. 8 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 04:50
Training Load By Week
Average Weekly Training Hours 04:50
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 Saturday. 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


- 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

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

Warm Up 
5x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests 

6x100 as (75FC in Zone 4/25BREAST in Zone 2) +30secs rests 

Warm Down 
200 as (50KICK/50FC) all in Zone 2 +15secs rest,
200 as (50BACK/50FC) all in Zone 2.

Sample Day 2
Zone 2 Run With Threshold Efforts

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

Warm Up
12mins in Zone 2. 

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

Warm Down
5mins in Zone 2

Sample Day 3
Pool Swim

Mainly a technique and endurance swim today.

Warm Up:

200 alternating (50FC/50BREAST) in Zone 2 +30secs rest.
8x50 as (25FC hard/25FC easy) +15secs rests.


5x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests 

Warm Down
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) 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 4
Cycle Speed Session

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

Warm Up:
15mins in Zone 2.

Main Set:
4x5mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 4
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
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:
10mins in Zone 2.

17, 15, 12 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.

*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.

Warm Down
10mins in low 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