Phil's Advanced Sprint Tri + Email Access to Coach. 36 Week. (7-14 hrs/wk).

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week



A Sprint Triathlon training plan for advanced amateur triathletes.
Achieve your best ever race-fitness from 7-14 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

"I am very happy with the results I got from your plan. 1st in my age group! Thank you for all your help and knowledge"- Bento Lira, June 25th 2017

"Thanks for all the support and guidance. I have really enjoyed this season. I am British Champion and I am in better shape than I could ever have hoped if I had just muddled along with my old regime." Alistair Asher, Sept 2015

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 9 to 11 workouts per week with 2-3 swims, 3 rides, 3-4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least two years 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.

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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
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 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).

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

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

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

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.