INTERMEDIATE Sprint Distance. HR, Feel, Power or Pace. 16 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 08:22
Training Load By Week
Average Weekly Training Hours 08:22
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, Aerobic Endurance

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

Warm Up:
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

3x200FC as...
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 1
Cruise Intervals

These sessions are designed to build your lactate tolerance, without leaving you too exhausted afterwards. The efforts are done at your approximate 1 hour race pace (low Zone 4). You should feel like you could maintain this pace for an hour.

Warm Up: 
12mins easy jog.

2 x 10 mins in low Zone 4 with a 2-minute recovery jogs in Zone 1 to 2.

Warm Down:
5mins easy jog in Zone 2.

Sample Day 2
Pool Swim: Speed Endurance

After a good warm up, these workouts involve race-pace efforts with relatively short recoveries. 

All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).

10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

300 as (25KICK, 50 PULL) +30secs rest
100 as (50DRILL, 50 FC)

Sample Day 2
Speed Workout. 3x(1,2,3)

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:
8mins easy in Zone 2,
4mins as (10secs in Zone 5, 50secs in Zone 2),
60secs in Zone 1.

1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests

Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 3
Speed Skill Run 12x200

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:
15 mins in Zone 2.

Main Set:
12x200m in upper Zone 4 to low Zone 5.
With 200m jog recoveries.

Warm Down:
5-10 minutes jog in Zone 2.

Sample Day 4
Pool Swim: Endurance/Technique

These workouts are designed to increase swim endurance and improve your feel for the water, without leaving you feeling too fatigued.
Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 4
Aerobic Endurance Bike

This mid week workout is designed to be done on an indoor cycle trainer, although you could also incorporate it into an outdoor ride. It's designed to improve your ability to utilise fat as a fuel.

Warm Up:
5mins in Zone 2.
5mins as (20 secs in Zone 3, 40 secs in low Zone 2)

5 x 8 minutes s at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.

Warm Down
5 minutes 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