Phil's Advanced Sprint Triathlon + Email Access to Coach: 36 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

36 Weeks

Typical Week

3 Swim, 3 Bike, 1 Other, 1 Day Off, 3 Run, 2 Strength

Longest Workout

1:00 hrs swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon sprint advanced power based hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



A Sprint Triathlon training plan for advanced amateur triathletes.
Achieve your best ever race-fitness!


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!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Crushed my goal and the plan surpassed my expectations. I won my 45-49 AG and placed 3rd female overall! It came together perfectly, my training plan whipped me into shape in 12 weeks." Lianne Morrisette, 2019.

"Thanks for all the support and guidance. I am British Champion and in better shape than I could ever have hoped." Alistair Asher, 2015


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Is This Plan For You?
  • Progress from 7:30 to 14 hrs of training per week
  • 3 swims, 3 rides and 3-4 runs per week
  • Plus 1 or 2 strength sessions and 1 day off
  • Every 4th week is active recovery
  • Regular fitness tests to track progress
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and many more devices
To start this plan you should be able to swim 1500m, ride 90 mins and run 40 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

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.

Email Support
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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:42
Training Load By Week
Average Weekly Training Hours: 09:42
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

0:45:00
1500m
Fitness Test: Critical Swim Speed (CSS)

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

Warm Up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

Main Set:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.

Warm Down:
400 Choice in Z2

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day 1

0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

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

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

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

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

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

Sample Day 3

0:35:00
60.2TSS
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 Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. 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

0:40:00
Prep Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Push Up: 2 x 12 (Exercise 13)
7. Glute Bridge: 2 x 12 (Exercise 18)
8. Bird Dog: 2 x 7 (Exercise 19)
9. Plank: 1 x 2 (Exercise 21)
10. Reverse Crunch: 2 x 12 (Exercise 28)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

1:03:00
51.8TSS
Aerobic Endurance Bike

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
10 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
8 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 4

0:30:00
39.3TSS
Easy Run

A nice steady run in Z2. You can do these runs off the bike if you have time. If not, do them separately.

Sample Day 5

0:30:00
1400m
Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 100 Drill* in Z2 + 5 secs rest),
1 x (200 Pull in Z2 + 5 secs rest).

Main Set:
1 x (200 Pull in Z2 + 10 sec rests),
2 x (100 FS in Z3 + 10 sec rests),
2 x (100 Pull in Z2 + 15 sec rests),
2 x (100 Pull in Z3 + 15 sec rests).

Warm Down:
1 x (50 Back in Z2 + 50 Breast in Z2) + 5 secs rest,
1 x (50 Choice in Z2 + 50 FS in Z2).

Phil's Advanced Sprint Triathlon + Email Access to Coach: 36 Weeks

$129.00 - Buy Now