INTERMEDIATE Sprint Triathlon Plan, 5 to 6 hours per week. 12 weeks.


This sprint-distance plan is for Intermediate level age-group triathletes OR any sprint triathlete with less than six hours per week to train. It is designed to get you in peak race shape for your target Sprint triathlon. Minimal requirements are that you can already swim 1500 metres, ride for over an hour and run 35 minutes.

Generally there are seven workouts per week, consisting of 2 swims, 2 cycles, 2 or 3 runs and a strength and conditioning workout. There are open water swims, runs off the bike and race simulations designed to boost your race readiness. Every fourth week is an active recovery period, with slightly lighter training designed to help you recover and adapt to the previous three weeks.


If you follow this plan consistently, you can expect a significant improvement in speed, endurance, confidence and race skills. Athletes who've followed this plan have successfully raced sprint triathlons around the world, frequently setting personal records along the way.

"This has really transformed my thinking and understanding of what I need to do to get better. It’s the smartest thing I've done since I started with this." - Richard Lonsdale, March 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 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

Get the latest news

Join Us