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


Phil Mosley has over 50 published training plans 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 Sprint 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. It includes personalised Training Zones and instructions. Generally there are three swims, three cycles and three to four runs every week, with a rest day each week.


All swim workouts are between 1600 and 2300m/y. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included.


Bike workouts are between 40 minutes 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 30 to 45 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 and pace awareness.


There is one simple strength and conditioning workout per week, which can be done at home or in a gym.


Sign up for Phil Mosley's newsletter to get fortnightly training advice by email.


Phil Mosley  Triathlon Plus LogoIronman Certified Coach Logo



Get the latest news

Join Us