Phil's Intermediate Sprint Tri + Email Access to Coach. 32 Weeks (4-7 hrs/wk).

Average Weekly Training Hours 05:22
Training Load By Week
Average Weekly Training Hours 05:22
Training Load By Week



A Sprint Distance training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 4-7 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"You have definitely had a positive impact on my triathlon journey and helped me realise that a coach is the most essential piece of the puzzle.​ - Neill Murray,
Triathlete, Jan 17th 2017

"Having taken up Triathlon 15 months ago at the tender age of 41, I’ve followed several of your training plans and done 4 sprint triathlons continually progressing at each one. Last Sunday was the first time I’ve repeated a race and was really pleased to see my time come down from 1:37 last year to 1:27 this year for a 400m / 24km / 5km." Jason James, 23rd June 2017

More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at Sprint Distance, although you can include other events too. There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.

Still not sure? We will happily switch your plan within 14 days of purchase.



Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

A Recognised Expert, As Featured On:





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Sample Day 1
0:35:00
61.1TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 3
0:25:00
800m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones. 

Warm up:
2x50FC in Z2 + 20secs rest.

MAIN SET:
1x400FC maximal effort time trial, record time.
5 mins rest/active recovery
1x200FC maximal effort time trial, record time.

Warm Down:
100m Choice

Sample Day 4
0:35:00
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
5mins in Z2. 
5mins as (15secs in Z4, 45secs easy in Z2)

MAIN SET:
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5mins in Z2.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 5
0:30:00
800m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. Guide to swim abbreviations is here: 
https://myprocoach-help.zendesk.com/hc/en-us/articles/360001864571-Guide-To-Swim-Abbreviations

Warm Up:
All with 20 secs rests:
100FC in Zone 2,
100KICK as (50 in Zone 2, 50 in Zone 4),
100FC in Zone 2.

Main Set:
2x200 as (100FC in Zone 3, 100PULL in Zone 2) +30secs rest.

Warm Down:
100 in Zone 2 as (50FC/50KICK).

Sample Day 5
0:45:00
Strength & Conditioning Workout

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

Sample Day 6
0:20:00
27.2TSS
Aerobic Endurance Run

A steady run, mainly in Zone 2. You should be able to chat at this intensity.

Sample Day 7
0:40:00
32.7TSS
Aerobic Endurance Ride

A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. You can do these rides on a mountain bike during the Prep Phase if you prefer.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.