INTERMEDIATE LEVEL Olympic Distance Triathlon Plan, 6 hours per week. 4 weeks.


This plan is for Intermediate level age-group triathletes OR any Olympic distance triathlete with 6 hours available to train each week. It is designed to get you in peak race shape for your target Olympic distance triathlon. To commence this plan we suggest you already have at least six months triathlon experience, including 8 weeks of recent triathlon training.

Generally there are between six and seven workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength and conditioning workout. Open water swims and runs off the bike are included, to increase your race readiness.


This training plan is designed to help you get maximum results from minimal training time. With just 4 weeks to go, the main focus is on enhancing your existing fitness, confidence and race skills. Athletes who've followed this plan have raced strongly at Olympic distance, setting many personal records along the way.

"Your training plan helped me get a PR by over an hour in my second Olympic (I did the same course 2013 and 2015). Now I'm feeling confident enough to try my first 70.3" Grace Nalani, September 2015


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 an Ironman 70.3 top ten finisher 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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