Phil's Novice Sprint Tri + Email Access to Coach. 08 Weeks (3-4:30 hrs/wk).

Average Weekly Training Hours 03:23
Training Load By Week
Average Weekly Training Hours 03:23
Training Load By Week



A Sprint Distance training plan for novice triathletes.
Achieve your best ever race-fitness from 3hr - 4:30min 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 really like your style and feel that I have a virtual coach at my side during training. After I do my first sprint triathlon next week I’d like to sign up for another plan." Toby Garritt, Bali, May 2017

"Your plan combined with TrainingPeaks is perfect. It made my first triathlon season very enjoyable. Although I was nervous going into the Sprint, I absolutely crushed it. Came in 3rd place in the Newbie division. When I crossed the finish line I felt great!" Mike O'Reilly, August 2018

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 cycles, 2 runs and a strength workout per week. There's a day off each week and the fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should already be able to swim 800m with frequent rests, ride 30 mins, run 15 mins, not all on same day. 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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Copyright © 2018. Myprocoach Ltd.

Sample Day -3
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 -1
0:20:00
800m
Fitness Test: Critical Swim Speed (CSS)

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

Warm Up:
2 x (50 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 0
0:30:00
42.3TSS
Fitness Test: FTP and Threshold HR

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

Warm Up:
5 mins 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
0:20:00
800m
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 + 15 secs rest),
1 x (100 Drill* in Z2 + 15 secs rest),
1 x (100 Pull in Z2 + 15 secs rest).

Main Set:
1 x (100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z3 + 25 secs rest),
1 x (100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z3 + 25 secs rest).

Warm Down:
1 x (50 Choice in Z2 + 50 FS in Z2).

Sample Day 1
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.

Sample Day 2
0:15:00
19.3TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 3
0:30:00
21.8TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

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.