ADVANCED Olympic Triathlon Plan, 10 hours per week. 12 weeks.


This plan is for Advanced level age-group triathletes who work Monday to Friday, preferably with some time flexibility. It is designed to get you in peak race shape for your target Olympic distance triathlon. To commence this plan we suggest you already have at least 18 months experience of triathlon and at least 4 weeks of recent triathlon training under your belt.

Generally there are between nine and eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength and conditioning workout. There are several days per week with two workouts per day. Every fourth week is an active recovery week, with a lower training volume to help your body recover and adapt to the accumulative training load.


This training plan requires real commitment but if followed consistently it will significantly increase your speed, endurance, confidence and race skills. Athletes who've followed this plan have won age group prizes at various triathlons and have qualified to represent their country at the ITU Olympic distance Age Group World Championships.

"Thanks again for all your support Phil. You have really changed my results and attitude for the better. I am still amazed that I am now racing at a world championship, looking forwards rather than just trying to avoid being last!" Richard Lonsdale, 20th Sept 2016.


Your training plan gives you detailed daily workouts, so you know exactly what to do each day. If you have Training Peaks Premium, you can drag and drop the workouts to suit your personal availability. I give advice on how to do this effectively in the instructions attached to day 1 of your training plan. I also use five different Training Zones so that you know how hard to train each day. You can use perceived exertion, heart rate, power, pace or a combination of all four.


This plan is designed by Phil Mosley who has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman 70.3 top ten finisher and an Ironman Certified Coach with 20-years experience. You can email him if you have any questions about your plan.


Phil Mosley  Triathlon Plus Logo

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