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Phil's Intermediate Sprint Triathlon - MASTERS (6~7 hrs/wk) + Email Access to Coach: 09 Weeks

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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Length

9 Weeks

Plan Specs

triathlon sprint intermediate masters power based hr based pace based tss based

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description



Kickstart Your Sprint Triathlon Training!
Expertly Designed For Intermediate MASTERS Triathletes.


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Help centre & FAQ support
  • Use your plan multiple times, updates included free
  • CHOOSE from 55+ Sprint Triathlon plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Quality plans that help achieve race goals with well written explanations for each workout." Kaylen, 2019

"This plan gave me a balanced life and no niggles. At 64 I'm racing as I did in my 40’s!" Jan, 2019


Read more >>

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features:
  • Progress from 6 to 7:15 hrs of training per week
  • Each week has 2 swims, 3 rides, 3 runs, 2 strength sessions + 1-2 days off
  • Every 3rd week is active recovery
  • Brick workouts, open water swims and regular fitness tests
  • Train using HR, Feel, Power or Pace
To start you should be able to swim 1200m, ride for 1 hr and run 40 mins. 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.

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  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

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Email Support:

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:20 hrs 1:00 hrs
—— ——
1:10 hrs 0:45 hrs
2:02 hrs 1:10 hrs
—— ——
0:57 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
1:20 hrs 1:00 hrs
—— ——
1:10 hrs 0:45 hrs
2:02 hrs 1:10 hrs
—— ——
0:57 hrs 0:40 hrs

Training Load By Week


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.

Sample Day 1

0:25:00
1000m
Fitness Test: Critical Swim Speed (CSS)

This test will determine your Critical Swim Speed. Enter this in your TrainingPeaks settings (see below) to see the planned distance and duration for all swim workouts.

Warm Up:
4 x (50 FS in Z2 + 20 sec rests),
2 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:
100 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 1

0:40:00
Build 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

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 26)
7. Plank: 1 x 3 (Exercise 21)
8. Spider Climber: 3 x 10 (Exercise 25)
9. Side Plank: 1 x 3 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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 3

0:40:00
Build Phase 1: Strength and Conditioning #2

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

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

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 16)
4. Bench Press: 3 x 8 (Exercise 14)
5. Dumbbell Pullover: 3 x 8 (Exercise 15)
6. Renegade Row: 3 x 5 (Exercise 22)
7: Glute Bridge: 3 x 14 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 27)
9. Reverse Crunch: 3 x 16 (Exercise 28)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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

0:25:00
41.6TSS
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/walk for 20 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 5

0:46:00
44.2TSS
Bike Torque Session (optional)

Warm Up:
10 mins in Z2, at your normal cadence.

Main Set:
10 mins in a big gear @ 60 rpm in Z3 + 60 secs easy spin recovery in Z1,
8 mins in a big gear @ 70 rpm in Z3 + 60 secs easy spin recovery in Z1,
8 mins @ 80 rpm in in Z3.

Warm Down:
10 mins in Z2, normal cadence.

Sample Day 6

1:00:00
62.3TSS
Ride With Sub Threshold Efforts

Ride mainly in Z2. At some point (once you're warmed up) do:
3 x (8 min efforts in upper Z3 to low Z4 + 3 min recoveries in Z2).

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