INTERMEDIATE LEVEL Olympic Distance Triathlon Plan, 6 hours per week. 8 weeks.


Phil Mosley has had over 50 training plans published 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. It includes personalised Training Zones and instructions. There are 5 to 6 hours of training every week, including 2 swims, 2 bikes and 2 or 3 runs and a strength workout each week. There's a recovery day each week and an active recovery period every month.


All swim workouts are between 1900 and 2200m. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included in the last 4 weeks.


Bike workouts are between 50 mins and 1 hour 20, 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 all 30 to 50 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, skill 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 Logo

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