Sprint Triathlon Training Plans

"Crushed my goal and plan surpassed my expectations....I will definitely be using another!"
Lianne Morissette - Sprint Triathlete
Compatible with over 100 apps & devices, including:
Compatible with over 100
apps & devices, including:







Head Coach & Founder: Phil Mosley
Why Use Our Training Plans?

Flexible, structured training for any level
Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.

The world's best training app
We use TrainingPeaks for personalised training zones, trackable progress and so much more - on any major training device.

Certified coach support (rated 4.9/5)
On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have about your plan via email!
Sprint Triathlon Plans with Coach Support

1. Choose from over 65 plans from 6-40 weeks long
With beginner, intermediate, advanced, masters (40+) and off-season plans – we’ll have the perfect one for you.

2. Activate your free TrainingPeaks™️ account
A flexible calendar, targeted training zones, trackable progress and so much more – on any device.

3. Get your online plan and start ticking off sessions!
Keep motivated with any of your training questions answered quickly by our team of certified coaches!
About Phil Mosley
Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that himself and his athletes have, while still making sure you have quality time for your family, friends and career.
Sprint Triathlon Training Plans
- Flexible, structured training
- The world's best training app
- Links to helpful video guidance
- Email coach support (rated 4.9/5)
- From just $3.48/week!
- Flexible, structured training
- The world's best training app
- Links to helpful video guidance
- Email coach support (rated 4.9/5)
- From just $3.48/week!
- Flexible, structured training
- The world's best training app
- Links to helpful video guidance
- Email coach support (rated 4.9/5)
- From just $3.48/week!
- All the same standard plan features
- More recovery days & weeks
- More strength & conditioning work
- More time available for family/work
- From just $4.38/week!
- All the same standard plan features
- More recovery days & weeks
- More strength & conditioning work
- More time available for family/work
- From just $4.38/week!
- All the same standard plan features
- More recovery days & weeks
- More strength & conditioning work
- More time available for family/work
- From just $4.38/week!
We use TrainingPeaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, TrainingPeaks 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.
TrainingPeaks 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.
Whenever you need help with your training plan, we aim to respond to your emails within 24-hours. Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus three months after its completion.
During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.
As you can understand, some limits apply (for example, we can’t analyse your data or edit your training plan) but for anything else relevant to your training, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.
We have a huge range of plans that enables you to select one that best meets your goals, schedule and ability. If you’re not sure where to start, read on below for a quick overview.
What type?
Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans are designed to allow you to recover from a tough season whilst maintaining your well-earned fitness. Generally, Masters plans are designed for athletes over 40 years old, although plenty of younger athletes love them too. The workouts are just as tough as with our standard training plans, but with more scheduled recovery days. Some find it easy to carry on with a normal training load, while others need to change their approach to training.
What length?
For the best outcome, count back from your “A” target race date and simply choose a plan to fill that gap (you can still work in other, smaller races during your plan). Note that longer plans start easier and progress more gradually than shorter plans. The body responds best to constant, gradual progression with regular recovery periods, and that’s exactly what our plans are designed to give you!
What level?
Choosing the correct level will help you get the most out of your plan. Generally, if you’ve never done this event before or currently train up to a few times per week, you might consider a Beginner plan. Alternatively, if you’ve done this event many times before or currently train 5+ times a week, you might consider an Advanced plan.
But don’t worry too much – we also let you swap the level for free within 14 days of purchase, if you find it too easy/hard!
Visit the MyProCoach Help Center for further guidance and to contact our Certified coaching team.
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 TrainingPeaks 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.
And you can also train for multiple events! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus
Join Over 40,000 Successful Athletes
- Gemma Carter CollinsIronman 70.3 Weymouth, September 2019Manageable plans for a working mum I have been using My Pro Coach’s training plans since 2015, when I entered a standard duathlon - my first - a year after the birth of my second child. I’ve since followed My Pro Coach plans for sprint duathlon and half marathon - and, most recently, intermediate 70.3 training.... >> read moreI have been using My Pro Coach’s training plans since 2015, when I entered a standard duathlon - my first - a year after the birth of my second child. I’ve since followed My Pro Coach plans for sprint duathlon and half marathon - and, most recently, intermediate 70.3 training.30 Sep 2019
And, they’ve all delivered results I could not have achieved alone (2nd female overall in the Chilham Castle Duathlon, 1st female overall and course record for the Chilham Castle Sprint Duathlon, 3rd female overall for the Bedgebury Half Marathon and 5th female 40-45 at Weymouth 70.3 - my first ever 70.3.)
I was drawn to the plans, initially, because they are easy to follow and very manageable for a working-mum who still wants to train.
The most recent plan - Intermediate Half Ironman - has been my favourite yet. The sessions are quality over quantity, and this works well when I’m juggling so much else. I’ve loved how the My Pro Coach team’s experience is transferred into this plan and, without realising, worked me into a physically-ready position for race day. I was never fazed by the 70.3 task because I trusted their process!
I’m hugely hugely grateful. The support - personal, interested support - has been a huge motivator.
Thank you. << read lessBen HarrisIRONMAN 70.3, July 2019Go for it, you will not be disappointed. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions,... >> read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. - I'm in top form and looking forward to my A race of IM Vichy later this year! << read less01 Jul 2019Chris SharkeyIRONMAN 70.3, December 2019Thank you! Just wanted to thank you for the training plan and your advice through the plan. I have just completed the Bahrain IRONMAN 70.3 and had a wonderful day. I smiled all the way through it. It was my first triathlon and was delighted with a time of just under 6 hours.09 Dec 2019 - Boris IliykovIRONMAN 70.3, September 2019My best performance and my new personal best Never felt so good on a race day before. I was well prepared thanks to the advanced 70.3 plan and had my best swim/bike/run splits and even with a flat tire I was able to achieve a new personal best. The plan was well structured with the idea of training... >> read moreNever felt so good on a race day before. I was well prepared thanks to the advanced 70.3 plan and had my best swim/bike/run splits and even with a flat tire I was able to achieve a new personal best. The plan was well structured with the idea of training smart not long and and I was able to push hard for the entire race. Thank you! << read less22 Sep 2019Jesse EnglishIRONMAN 70.3, September 2019A Plan to Trust I've used Phil's Sprint Triathlon plans in the past and loved them. I could always trust that if I followed them (and provided nothing broken down on race day) I'd be able to go out and give it my absolute best on race day. When I signed up for my... >> read moreI've used Phil's Sprint Triathlon plans in the past and loved them. I could always trust that if I followed them (and provided nothing broken down on race day) I'd be able to go out and give it my absolute best on race day. When I signed up for my first 70.3 I already knew I'd be using Phil's plans again and sure enough had the time of my life completing the Eagleman, an IRONMAN 70.3 in Cambridge, Maryland. Not only do you get a fantastic plan, but email access to a professional coach. This has been one of the most valuable tools I've ever used. << read less05 Sep 2019Christian TrevinoIRONMAN 70.3, October 2019Excellent Investment Just completed my 3rd Ironman 70.3 and www.myprocoach.net is what helped my training be exactly where it needs to be. Ironman Waco 70.3 was great and the training plan put me in a position to finish and have fun at the same time. Getting another plan very soon.28 Oct 2019
- MikeIRONMAN 140.6, December 2019100% Worth the Money Used the Advanced 40-week IRONMAN plan and absolutely loved it! I was between the Intermediate and Advanced plans, but with the support/advice from the coaches, I was confidently able to purchase the plan that best suited my goals. The one thing about this plan that stood out to me was... >> read moreUsed the Advanced 40-week IRONMAN plan and absolutely loved it! I was between the Intermediate and Advanced plans, but with the support/advice from the coaches, I was confidently able to purchase the plan that best suited my goals. The one thing about this plan that stood out to me was the organization: this plan works excellently for those busy during the weekdays. I was able to complete 85-90% of the workouts in medical school and during residency interview season, which I was extremely happy with. Second, there is a good balance with this plan because I never felt totally burnt out. There were some occasions I skipped a workout because I was feeling tired/fatigued. But overall, I never felt run into the ground--the plan is forgiving in that way. On the other hand, I felt FAR MORE physically prepared for this race than my first Ironman where I followed a different plan. And side note, the email support system was quick and helpful too! << read less03 Dec 2019Dan ForerIRONMAN 70.3, May 2020Quality: Intermediate 70.3 Quality Ironman 70.3 intermediate plan. I recommend it! I’m an amateur with 10yrs of competitive Tri and duathlon racing at world level in the past. I’m also experienced in training with no plan and a few extra kgs - this doesn’t work. I’ve trained in squads, on generic plans, dedicated... >> read moreQuality Ironman 70.3 intermediate plan. I recommend it! I’m an amateur with 10yrs of competitive Tri and duathlon racing at world level in the past. I’m also experienced in training with no plan and a few extra kgs - this doesn’t work. I’ve trained in squads, on generic plans, dedicated one-to-one coaching in that time with various approaches from sprint to full Ironman. So I’ve seen a lot what what is out there. This plan is quality. On reading I could tell it was very good. The difficulty as intermediate is well placed. Its suitable challenging for someone with racing background but who’s been out of the game for a short while too. The plan is centred around initial tests to baseline your ability, so in this regard it is personalised to your ability. As the athlete, you must still use your smarts to listen to your body when training but on this plan I felt the fatigue was always well managed. The plan in Training Peaks is brilliant. Full description of each session automatically customised to the required intensity using your previous test results. The plan is also periodised into build and peak phases with a clear distinction in the type of training in each phase with progressive adaptation of sessions within the phases. It’s very well thought out. You are also able to re-use the plan in Training Peaks which is ideal especially when unforeseen events occur like race cancellations and you need to restart or just aim for another race date. The results. I’ve seen significant improvements across swim, bike and run. Biggest gains being on the bike! I’ve also followed the strength and conditioning sessions in the plan so injury prevention and support for better person is handled by this aspect. The team is also very supportive and motivating via social channels. They really take an interest in the athletes who purchase their plans. So be sure to follow myprocoach on FB and insta. I highly recommended this plan, so get it and shift your attention to picking the race now! << read less21 May 2020Kerry SmithLoved everything about it I followed the beginner Olympic triathlon program and loved it. At first it felt like I wasn’t doing enough, but soon realised I had been over training and by following Phil’s sweet spot training I actually started getting faster and stronger even though by time I was doing less. I... >> read moreI followed the beginner Olympic triathlon program and loved it. At first it felt like I wasn’t doing enough, but soon realised I had been over training and by following Phil’s sweet spot training I actually started getting faster and stronger even though by time I was doing less. I managed to catch a cold the week of my event, but despite this I was able to compete and finished the event within my time goal (less than 3hrs 30) and recovered well the next day. I felt strong throughout the event (well, except the last 3k which were up a very rude hill), and had confidence in my race pace and nutrition strategy which came with the training. I emailed the coaches several times in my training and the replies were prompt and very thorough. I also loved that the training sync’d to my Garmin watch and prompted me live during training. I’ve just downloaded the intermediate program and plan to try another Olympic in 6 weeks time and see if I can do it a bit quicker! Thank you, the plan was brilliant! << read less22 Feb 2020
A Growing Community Of Athletes
*on average athletes use their plan twice (our plans can be activated multiple times for free)
Kickstart Your Training Today!
Choose your premium training plan, download the TrainingPeaks app and start ticking off sessions!