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 taper phase to get you in peak race shape. 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.
5x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests
6x100 as (75FC in Zone 4/25BREAST in Zone 2) +30secs rests
200 as (50KICK/50FC) all in Zone 2 +15secs rest,
200 as (50BACK/50FC) all in Zone 2.
These threshold run sessions include efforts at your approximate 10km race pace. They will progress over time.
12mins in Zone 2.
3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.
5mins in Zone 2
Mainly a technique and aerobic endurance swim today:
200 alternating (50FC/50BREAST) in Zone 2 +30secs rest.
8x50 as (25FC hard/25FC easy) +15secs rests.
5x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.
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.
These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout.
15mins in Zone 2.
4x5mins in Zone 4 +60secs recoveries in Zone 2.
5mins 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.
10mins in Zone 2.
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.
10mins in low Zone 2
(see RUN workout above)
- 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.