Achieve your best ever race-fitness from 4:30-5:30 hrs training per week!
"You have definitely had a positive impact on my triathlon journey and helped me realise that a coach is the most essential piece of the puzzle. - Neill Murray,
Triathlete, Jan 17th 2017
"Having taken up Triathlon 15 months ago at the tender age of 41, I’ve followed several of your training plans and done 4 sprint triathlons continually progressing at each one. Last Sunday was the first time I’ve repeated a race and was really pleased to see my time come down from 1:37 last year to 1:27 this year for a 400m / 24km / 5km." Jason James, 23rd June 2017
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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, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and the fourth week is easier to aid recovery and adaptation. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
This test helps you to measure fitness and create accurate training zones.
2x50FC in Z2 + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins rest/active recovery
1x200FC maximal effort time trial, record time.
Please click on the link below for your guide to the strength and conditioning workouts.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
5mins in Z2.
5mins as (15secs in Z4, 45secs easy in Z2)
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. Guide to swim abbreviations is here:
100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2.
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +30secs rest,
50KICK with float in Zone 2 +15secs rest,
200FC in Zone 3.
100FC in Zone 2
This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
5mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).
4x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.
5mins in low Zone 2
A steady run, mainly in Zone 2. You should be able to chat at this intensity.