INTERMEDIATE Sprint Triathlon Plan, 5 to 6 hours per week. 4 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 Sprint Triathlon training plan is for intermediate level triathletes. Intermediate level assumes you've already done at least 6 months of swim, bike and run training or that you've done at least one triathlon in the last 12 months. With just four weeks to go, the focus here is on building confidence, race skills and fitness. The training plan ranges from 5 to 6 hours per week.  Generally there are two swims, two cycles and two to three runs every week. Training Zones and instructions are included.


All swim workouts are described and swim technique drills are included (images and descriptions). The swim workouts range from 1500m to 1700m total (with rests). Open water swim workouts are included in the last 4 weeks.


Bike workouts are between 40 and 70 minutes, 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 35 minutes long. 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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