BEGINNER Olympic Distance Triathlon Plan, 4 to 5 hours per week. 12 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 Training Plan is for beginner level triathletes. An Olympic triathlon is: Swim 1500m, Bike 40km, Run 10km. The training plan starts with 4 hours training per week and peaks at 5 hours 35 minutes per week. It includes personalised Training Zones and instructions.


All swim workouts are described and swim technique drills are included (images and descriptions). The swim workouts start at 900m total (with rests) in week 1, through to 1900m total (with rests). Open water swim workouts are included in the last 4 weeks.


Bike workouts start at 40 minutes and peak at 80 minutes in total, 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. Training zones are provided.


The run workouts start out at 20 minutes long and peak at 45 minutes. There are speed workouts, steady runs and runs off-the-bike. 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 too. In the second half of the training plan, there are "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.


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Phil Mosley  Triathlon Plus LogoIronman Certified Coach Logo



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