INTERMEDIATE Sprint Distance. HR, Feel, Power or Pace. 4 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 04:35
Training Load By Week
Average Weekly Training Hours 04:35
Training Load By Week

Designed for Intermediate-level age group triathletes, this plan will build your speed, endurance and race-readiness for your target Sprint distance triathlon event.

"I'm delighted with how the training has gone. I feel that I have moved from 'age grouper' to 'serious age grouper'. Next step is 'elite age grouper'." Lawrie Procter, October 2015.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan


You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Sunday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a rest day each week and a race taper phase in the final week to help you stay fresh. For success with this plan we suggest you already have 12 months experience of triathlon training.

• Screenshot of the first 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 1
Pool Swim

Check out the Instructions for swim abbreviations. 
*See attached Drill Of The Day (click on paper clip icon)

Warm Up:

200FC in Zone 2, breathe every 3 strokes +15secs rest.
200PULL in Zone 2, breathe every 5 strokes +15secs rest,
200FC in Zone 2, breathe every 3 strokes +15secs rest.

7x100 as (25DRILL* in Zone 2, 75FC in Zone 4) +30secs rests.

Warm Down:
150 in Zone 2 as (50BACK, 50FC, 50BREAST) + 15secs rest.
150 in Zone 2 as (50FC with FISTS CLENCHED, 50PULL, 50FC FISTS).

Sample Day 2
Zone 2 Run With 2x5mins at Threshold

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

Warm Up
12mins in Zone 2. 

2x5mins in Zone 4, with 2mins rest in between (walk/jog in Zone 1 to Zone 2).

Warm Down
5mins in Zone 2

Sample Day 3
Pool Swim

Don't worry about how long these workouts take you for now. The most important thing is to complete them consistently. 

Warm Up:

2x300FC in Zone 2 as (25DRILL*, 75FC) +30secs rest between sets.

Main Set:
200FC in Zone 4 +30secs rest,
2x100PULL in Zone 4 +20secs rests,
6x50FC in Zone 4 +15secs rests.

Warm Down:
3x100 in Zone 2 as (25FC, 25BACK, 25BREAST, 25FC) +15secs rests

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
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:
20mins in Zone 4 

Warm Down:
10mins in Zone 2.

Sample Day 4
Run Off The Bike, Fast at First

As soon as you finish cycling, slip your running shoes on and run:

Run 5mins run in Zone 4, then jog for 10mins in Zone 2.

Sample Day 6
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 low Zone 2, normal cadence.

20mins in mid Zone 2 in big gear & low cadence of 60RPM + 30secs rest.
15mins in upper Zone 2 with high cadence of 90-100RPM + 30secs rest.
10mins in mid Zone 2 at your normal cadence.

Warm Down:
5mins in low Zone 2, normal cadence.

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.

For help finding your plan, email me: or visit