Designed for age group triathletes who want to maximize their limited time, this plan will develop your speed, endurance and race readiness for your target race. Athletes who've followed this plan have conquered sprint triathlons around the world, smashing personal records in the process.
"I'm delighted with how it's gone. I feel that I have moved from 'age grouper' to 'serious age grouper'. Next step is 'elite age grouper'." Lawrie Procter, October 2015.
IS THIS PLAN FOR YOU?
There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and an active recovery phase every fourth week, to help your body adapt. To commence this plan we suggest you already have at least 12 months experience of triathlon training.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
Check out the Instructions for swim abbreviations. Click on paper click icon above, for your swim drill description and images.
(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Some harder efforts in this section:
100FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
100PULL in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest,
100FC in Zone 4.
Relax and take it easy for this section:
50BACK in Zone 2 +20secs rest,
50BREAST in Zone 2 +20secs rest,
50KICK in Zone 2 +20secs rest,
50FC in Zone 2.
These threshold run sessions include efforts at your approximate 10km race pace. They will progress over time.
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)
2x5mins in Zone 4 +60secs recovery in Zone 1
6 mins easy Zone 2 jog or run/walk
A swim workout with short, sharp efforts and recovery periods.
8x50FC BUILD (each rep slightly faster than the one before) +15secs rests.
2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 4 +15secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 4 +15secs rests.
All in Zone 2...
2x50BACK +10secs rests,
2x50BREAST +10secs rests,
2x50KICK +10secs rests,
2x50FC +10secs rests.
These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout.
10mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
6x2mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)
10mins in Zone 2
This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.
Ride easy for 15mins in mid Zone 2.
6x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.
10 mins easy in low Zone 2 or Zone 1
Run in Zone 2, nice and easy.
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine)
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.