INTERMEDIATE Sprint Triathlon Plan, 6 hours per week. 8 weeks.

Average Weekly Training Hours 04:48
Training Load By Week
Average Weekly Training Hours 04:48
Training Load By Week

Designed for age group triathletes who want to maximize their training 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.

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate other races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

 

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. 

  • Screenshot of the first 2 weeks (JPG)
  • Reviews of Phil Mosley training plans
  • Email: info@myprocoach.net

 

AUTHOR

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."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 1
0:30:00
1500m
Pool Swim

Check out the Instructions for swim abbreviations. Click on paper click icon above, for your swim drill description and images.

Warm Up 
5x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests 

MAIN SET 
6x100 as (75FC in Zone 4/25BREAST in Zone 2) +30secs rests 

Warm Down 
200 as (50KICK/50FC) all in Zone 2 +15secs rest,
200 as (50BACK/50FC) all in Zone 2.

Sample Day 2
0:34:00
Zone 2 Run With Threshold Efforts

These threshold run sessions include efforts at your approximate 10km race pace. They will progress over time.

Warm Up
12mins in Zone 2. 

MAIN SET:
3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.

Warm Down
5mins in Zone 2

Sample Day 3
0:40:00
1400m
Pool Swim

Mainly a technique and endurance swim today.

Warm Up:


200 alternating (50FC/50BREAST) in Zone 2 +30secs rest.
8x50 as (25FC hard/25FC easy) +15secs rests.

MAIN SET 

5x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests 


Warm Down
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.

Sample Day 3
0:45:00
Strength & Conditioning Workout

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

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 4
0:44:00
Cycle Speed Session

These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout. 

Warm Up:
15mins in Zone 2.

Main Set:
4x5mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 4
0:10:00
Run Off The Bike, Fast at First

As soon as you finish today's ride, slip your running shoes on and run:

Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.

Sample Day 6
1:10:00
Aerobic Endurance Bike Workout

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.

Warm Up:
10mins in Zone 2.

MAIN SET:
17, 15, 12 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.

*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.


Warm Down
10mins in low Zone 2

Phil Mosley
|
My Pro Coach

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. As an athlete and a parent I know how challenging this can be.

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.

I am always available to answer any questions you may have about your plan.