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About Us & FAQs

Why choose an online training plan from us?

My results as an athlete and the positive testimonials I get demonstrate that it is possible to lead a balanced lifestyle and still exceed your athletic goals. 

No more guesswork with research-based workouts
Email the coach whenever you need help
Training zones to help you train at the optimal intensity
Structured training & recovery with gradual progression
Export workouts to your device & follow in real time
Workouts designed to fit around your lifestyle.

What will that mean for me?

You'll feel confident in every training session
You'll feel motivated to tick off workouts
You'll still have time for your job, family & friends
You'll be fitter, healthier, happier & race faster!

What are the potential drawbacks?

Less scope for incorporating social workouts
Generally designed around one key race - it will require some thought to involve other races too (we can help)
Training can feel targeted & less "just for the fun of it"
Communication with coach is "athlete-led" - we'll assume you're training happily unless you email us

Frequently asked questions

For more information and FAQs about how to use your training plan effectively, check out our dedicated Support Page.

General

Our online training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan.

Training with our plans provides you with motivation, structure, progression and recovery. These are essential ingredients for success in all endurance events, helping you optimize your precious time and talent.

They are written by Ironman Certified Coach Phil Mosley, who has designed hundreds of expert features and training plans for magazines such as Cycling Weekly, Triathletes World and Triathlon Plus. Email support is provided if you have any questions about your training plan.

The plans cater for beginner, intermediate and advanced amateur athletes over almost all formats of triathlon, duathlon, running and cycling, With over 300 different training programmes, we’re confident you’ll find one that suits your needs. Not sure which plan suits? Get in touch and we’ll be happy to reccommend a plan to suit your experience, schedule and available time.

Our training plans cater for beginner, intermediate and advanced athletes. The minimal requirement for our beginner plans is you can slowly swim 400 metres, cycle for 30 minutes and run for 20 minutes. But not all on the same day (yet!).

Our training plans ease you in gently. The longer the plan you choose, the more gently it eases you in and the more you’ll grow your fitness over time.

We carefully plan your training so that there’s a good balance of work and recovery each week. The workouts are designed to fit around a typical work week. You also have the flexibility to drag and drop your workouts onto different days (this function requires Premium Training Peaks, from $9.92 per month). If you do this, we simply recommend that you’re careful not to stack lots of tough workouts into the space of just a few days. Doing this might leave you liable to injury and over-tiredness.

About TrainingPeaks™️

We use Training Peaks to deliver your plan – the world’s most popular endurance coaching platform. You can use their free version, or upgrade for more functionality. Training Peaks is an online calendar that lets you record, track and analyze your training sessions.

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time.

Training Peaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

At its most basic level it’s a training calendar that enables you to view your planned workouts and record your completed sessions. It’s free to use when you purchase one of our training plans – you’ll be asked to sign up for a free Training Peaks account in the checkout process. However, there is an optional Training Peaks Premium version, which you may wish to upgrade to.

Training Peaks can be as simple or as in-depth as you want it to be. It can be used on PC, Mac, smart phones and tablets and even directly on your training devices!

You can simply view and record your workouts in a Calendar view. Or if you’re an analytical person then Training Peaks has a wealth of functions that enable you to track your training progress. You can click on a completed workout and view your route, heart rate, power and pace data in relation to your personal Training Zones. Or you can use metrics such as Training Stress Score, Intensity Factor and Variability Index to monitor your fatigue and intensity. There is also a “Dashboard” function where you can view a wealth of graphs and tables showing how you’re progressing over time, such as the Performance Management Chart.

As coaches, Training Peaks enables us to offer you in-depth training plans, in a way that other formats (like PDF) do not facilitate.

Yes! Best of all, you can export your workouts to your training devices, including Garmin, TrainerRoad and Zwift (Zwift is currently cycling only workouts). This enables you to follow a workout in real-time, with onscreen instructions. It’s like having your coach in the room with you!

TrainingPeaks can sync to most commercially available training devices including Garmin, SRM, Stages, Suunto, Apple and Polar.

Plan Structure

Weekly training hours differ throughout the plans, depending on the event you’re training for, your current level (beginner, intermediate or advanced amateur) and the length of the plan (from 8 to 48 weeks long). Generally, every fourth week is an active recovery phase, designed to keep you fit while allowing for recovery and adaptation. You can preview each plan, including a screenshot of the first 2 weeks training.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine. If you opt for Training Peaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days.  We give a few recommendations on how to best do this in our help centre. 

Yes, each plan is broken into different phases, depending on the duration of the program. These include the Base Phase, Build Phase, Peak Phase and Race Phase. Each phase has a different emphasis, designed to ensure you hit your peak in time for your key race.

Each plan includes speed workouts, threshold workouts, aerobic endurance sessions and runs off-the-bike (for triathlon and duathlon). You can use pace, power, heart rate and perceived exertion as a measure of your intensity. Each program comes with a set of Training Zones for you to use. 

Each training plan comes with a PDF guide to strength, core stability and stretching, showing you the various exercises we recommend to get strong, stable and flexible. We suggest you do this workout once, ideally twice per week. However, if you’re very time poor, we usually say that the swim, bike and run sessions are more important.

There are short fitness tests every eight weeks, so you can easily track your fitness.  We also show you how to use the results to set accurate, personalized training zones. 

Your training plan will be designed to prepare you for your target event. As your plan progresses, the workouts get more event-focussed. There are race rehearsals before your key events, to help build your confidence, skill and pace awareness. For example, the triathlon plans include some open water swims and brick sessions (bike into run). 

There are one or two simple strength and conditioning workout per week, which can be done at home or in a gym. Your plan will also include a taper period, to ensure you’re fit and fresh for race day.

Using Our Plans

Every training plan is geared towards attaining peak fitness for one key race – but taking part in other races can help you gain confidence and race skills.

We provide guidance with every training plan, showing you how to get the most out of your plan. Here we explain how you can successfully incorporate multiple races within your training plan.

It’s great if you can complete 100% of your planned workouts, but as coaches we also recognise that it’s not always possible – life gets in the way sometimes. If you can’t train for any reason, don’t worry. You can either move your sessions around within a given week. Or just accept it as a missed session and move onto the next one, knowing you’ll feel fresher as a result.

​If you’re sick, do not train until you’re better again. It can lead to myocarditis (a viral heart condition).

Whether you’re a techno-phobe or a gadget-lover, our training plans will suit you. We provide you with a set of five training zones to ensure you train at the right level no matter what gadgets you have. 

​You can train by “feel” alone if you like. Whereas if you have a cycle power meter, a GPS running watch or a heart rate monitor, we can use them to ensure you perform your workouts at the right intensities.

​You can also export your workouts to your Garmin watch or training software like Zwift.com or TrainerRoad. Then simply follow your workouts in real-time.  

While it’s good to follow a training plan to the letter, we also promote the benefits of group training too. Training with others is fun and it can push you to a higher level. We therefore recommend doing one or two group-workouts per week, particularly swims where you’ll benefit from technique coaching.

Use your common sense to swap one of the workouts in the training plan for a similar type of group workout. For example, you might swap one of our speed running sessions for a group track running workout. Or a long steady ride for a similar group workout.

Our Certified coaches are on hand to answer any questions for the duration of the first use of your plan. We also provide a bonus 3 months support after completion. As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. We also give you full access to our online help centre, with videos and articles to help you train effectively.

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Preview Our Standard Training Plans Below

AND READ OUR TOP TRAINING TIPS FOR YOUR EVENT

Other Plans

In response to client feedback, we’re continually designing new specialist plans to get the best results from all our athletes. Follow the links below to read about them and see if they could be a good fit for you.

NEW! You can now buy training plan gift vouchers for your friends/family!