ADVANCED Sprint Triathlon Plan, 8 hours per week. 4 weeks.

Average Weekly Training Hours 06:33
Training Load By Week
Average Weekly Training Hours 06:33
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 taper period at the end of the plan, to help you get in peak race shape. 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
0:35:00
Speed Skill Run

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

Warm Up:
10mins in Zone, chatting pace,
3 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.

MAIN SET:
5x
(60secs in Zone 4 to 5, 2mins rest in Zone 1 to 2).

Warm Down:
5mins easy, slow jog, chatting pace.

Sample Day 1
0:35:00
1600m
Pool Swim: Threshold & Technique

Before you start this session, check out the Instructions (attached to Day 1) for swim abbreviations. 

Warm Up:
5x100FC in Zone 2 as (50DRILL*/50FC) +15secs rests.


Main Set:
300PULL in Zone 3 +30secs rest,
200FC in Zone 3 +20secs rest,
100KICK in Zone 3 +10secs rest,
2x50FC in Zone 4 +10secs rests.

Warm Down
All in Zone 2:
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC) +15secs,
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC).

Sample Day 2
0:48:00
Bike Threshold Efforts

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:
7mins in Zone 2,
3mins as (15secs in Zone 3, 45secs in Zone 2).

Main Set:
9, 8, 7, 6mins all in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 2
0:15:00
Run Off The Bike, Fast at First

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

Run 2mins run in Zone 4, then jog for 13mins in Zone 2.

Sample Day 3
0:45:00
Home or Gym Strength & Conditioning Workout

Warm Up:
5mins RUN in Zone 2

Main Set:
- 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)


Warm Down:
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.

Sample Day 3
0:55:00
2200m
Pool Swim: Speed Skill

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

Warm Up:
150FC in Zone 2, 50FC in Zone 4. 15secs rest,
100FC in Zone 2, 100FC in Zone 4 +15secs rest,
50FC in Zone 2, 150FC in Zone 4 +15secs rest,
200FC in Zone 4.

MAIN SET:
Do this three times:
(100FC in Zone 2 +10secs rest,
100FC in Zone 3 +20secs rest,
100FC in Zone 4 +30secs rest,
100FC in Zone 5, straight into 100 easy choice recovery swim).


Warm Down:
200 back/breast/FC all in Zone 2

Sample Day 4
0:38:00
Bike Speed Skill Session

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

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


MAIN SET:
8x2mins alternating (20secs in Zone 4 to 5, 40secs in Zone 2) +60secs rest in low Zone 2).

Warm Down:
5mins in 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.