INTERMEDIATE Sprint Distance. HR, Feel, Power or Pace. 20 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 08:12
Training Load By Week
Average Weekly Training Hours 08:12
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


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Sample Day 1
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.

200FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
200FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.

Warm Down:
All in Zone 2:
4x50 as (25DOG, 25FC) +5secs rests.

Sample Day 1
Cruise Intervals

These sessions are designed to build your lactate tolerance, without leaving you too exhausted afterwards.

Warm Up:
12mins easy jog.

3x5mins in low Zone 4 with 60 second recovery walk/jogs. 

Warm Down 
5mins in Zone 2

Sample Day 2
Pool Swim, Speed

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. 

Warm Up:
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.

4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
4x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 2
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. They prepare your body for longer efforts in the Build phases.

Warm Up:
5mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

2,3,4 mins all in mid Zone 4, all with 2mins rest in Zone 2.

3,2,1 minutes in upper Zone 4 with 2mins rests in Zone 2.

Warm Down:
5mins in Zone 2

Sample Day 3
Home or Gym Strength & Conditioning Workout

The idea of these workouts is to improve muscle control and posture - not to get really big and muscly. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.

Warm Up:
5mins light CV exercise in Zone 2 (not run).

Main Set:

- One leg squat in front of mirror. As many as you can do with balance and good form - stop before soreness. ONE SET ONLY. Once you can do 20 easily, start using light dumbbells.

- Double calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.

- Reverse lunge in front of mirror. One Set. Add dumbbells once you can do 20 with balance and good form.

- Front plank (1 rep only - as long as you can hold).

- Side plank (For as long as you can hold. One rep on left arm, one rep on right).

- Slow Press Ups (2 sets, as many as you can)

- Pull Ups from a bar (2 sets, as many as you can)

Warm Down:
Stretching: Calves, pectorals, hamstrings, quads, glutes, adductors. 20-30secs each.

Sample Day 3
Speed Skill Run 10x200

During the main set of this workout you'll do several efforts at a relatively fast pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one at a pace that feels pretty hard for you.

Warm Up:
10 mins in Zone 2.

Main Set:
10x200m in upper Zone 4 to low Zone 5.
With 60secs jog/walk recoveries.

Warm Down:
5 minutes jog in Zone 2.

Sample Day 4
Pool Swim: Technique/Recovery

These workouts are designed to maintain your fitness and improve your feel for the water, without leaving you feeling too fatigued. 

Warm Up:
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.

3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.

Warm Down:
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all 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