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


This sprint-distance 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 Sprint triathlon. To commence this plan we suggest you already have at least 18 months experience of triathlon and at least a month of recent training under your belt.

Generally there are ten 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. The fourth week is an active recovery week, with a lower training volume to help your body recover and adapt to the accumulative training load. There's also a gradual taper in week 8 designed to boost your race fitness.


With just eight weeks to go, the focus of this plan is on increasing your fitness, confidence and race readiness. Athletes who've followed this plan have won age group National Championships and represented their country at the ITU World Championships.

"I was faster in all three disciplines compared to the same race last year and by 14-minutes overall." - Joseph Ong, Hong Kong International Tri, Oct 2014 -


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 a National Age-Group Sprint Triathlon Champion 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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