INTERMEDIATE LEVEL Olympic Distance Triathlon Plan, 6 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 Olympic Distance Triathlon Training Plan is for intermediate level triathletes. The training plan starts with 5 hours training per week and peaks at 6 hours 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 1800m total (with rests) in week 1, through to 2200m total (with rests). Open water swim workouts are included in the last 4 weeks.


Bike workouts start at 47 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 27 minutes long and peak at 50 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 is one simple strength and conditioning workout per week, which can be done at home or in a gym.


There are race rehearsals for swim, bike and run - to help build confidence and pace awareness.


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Phil Mosley  Triathlon Plus LogoIronman Certified Coach Logo



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