Phil Mosley has had over 50 training plans published in UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman Certified Coach with 20 years experience. You are welcome to email the author if you have questions about your training plan.
This Olympic triathlon training plan is for advanced level age-group triathletes. It assumes you have a few years of triathlon experience and you're looking to become very competitive in your age group.
With just four weeks to go this plan averages around 9 hours training per week and includes personalised Training Zones and instructions. Generally there are three swims, three cycles and three to four runs every week. At this late stage it's less about how much you do, and more about what you do.
All swim workouts are between 1700 and 2400m. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included.
Bike workouts are between 40mins and 2 hours, although you can add 10-minutes extra to the warm up and warm down if you have the time and energy. You can use power, heart rate or perceived exertion as a guide to your intensity. Zones are provided.
The run workouts are mostly 40 to 60 minutes long. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. There are several "brick" workouts, which involve cycling then running.
There are race rehearsals for swim, bike and run - to help build confidence, skill and pace awareness.
There is one simple strength and conditioning workout per week, which can be done at home or in a gym.
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