ADVANCED Sprint Triathlon Plan, 8 hours per week. 12 weeks.

Average Weekly Training Hours 07:05
Training Load By Week
Average Weekly Training Hours 07:05
Training Load By Week

Designed for advanced age group triathletes, this training plan will develop your speed, endurance and race readiness for your target race. Athletes who've followed this plan have won national titles and raced for their country at the ITU Age Group World Championships.

"I have really enjoyed this season. I am British Sprint Distance Champion and I am in better shape than I could ever have hoped if I had just muddled along with my old regime." Alistair Asher, Sept 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 10 workouts per week, consisting of 3 swims, 3 cycles, 3 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 18 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
0:40:00
1600m
Pool Swim 1: Technique

Check out the Instructions for swim abbreviations. These swim sessions mainly involve lower intensity work, with a focus on technique. 

Warm Up:

(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Repeat once.

Main Set:
Some slightly harder efforts in this section:
200FC in Zone 3 +5secs rest,
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +15secs rest,
50KICK with float in Zone 2 +15secs rest,
200FC in Zone 3.

Warm Down:

Relax and take it easy for this section:
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
100 as (50BACK/50BREAST) in Zone 2.

Sample Day 1
0:36:00
Run Threshold Efforts 1

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

Warm Up:
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
3x5mins in low Zone 4 +60secs recovery in Zone 1

Warm Down:
6 mins easy Zone 2 jog or run/walk

Sample Day 2
0:47:00
Bike Speed Skill Session 1

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

Warm Up:
10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).


MAIN SET:
6x2mins in upper Zone 4 +2mins rests in low Zone 2.

Warm Down:
10mins in Zone 2

Sample Day 3
0:34:00
Speed Skill Run 1

A run session with a few short sharp efforts, with a focus on technique. 

Warm Up:
15mins easy, chatting pace, zone 2.

MAIN SET:
-1 minute in upper Zone 3,
-1 minute easy jog in Zone 1 to 2,
-1 minute in mid Zone 4,
-1 minute easy jog in Zone 1 to 2,
-1 minute in upper Zone 4,
-1 minute easy jog in Zone 1 to 2,
-1 minute in low Zone 5,
-1 minute easy jog in Zone 1 to 2,
-1 minute in mid Zone 5.

Warm Down:
10mins easy, slow jog, chatting pace.

Sample Day 3
0:50:00
2000m
Pool Swim 2: Speed Skill

A swim workout with short, sharp efforts and recovery periods.

Warm Up:

2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 2 +5secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 2 +5secs rests.

8x50FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
4x100 in Zone 4 to 5 +30secs rests,
REST 60secs,
8x50 in Zone 5 +30secs rests.

Warm Down:
All in Zone 2...
2x50BACK +5secs rests,
2x50BREAST +5secs rests,
2x50KICK +5secs rests,
2x50FC +5secs rests.

Sample Day 4
0:52:00
Bike Threshold Efforts 1

This threshold session can be done outside or using an indoor trainer. The intensity of the efforts equates to your race pace for a sprint triathlon. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.

Warm Up
8mins easy,
4mins as (10secs in Zone 4, 50secs in Zone 2)


MAIN SET
2, 4, 6, 8,10mins all in upper Zone 3 to low Zone 4 +90secs rests


Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 6
2:00:00
Aerobic Endurance Bike Workout 1

Ride outside for 2 hours, mainly in Zone 2. Don't worry if you go above or below Zone 2 on any hills.

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.

Or if you can't for any reason, do this indoor bike workout instead:

Warm Up:
Ride easy for 15mins in mid Zone 2.


MAIN SET:
8x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.

Warm Down:
10 mins easy in low Zone 2 or Zone 1

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.