PERFORMANCE Olympic triathlon base plan (Block 4 of 12)

Average Weekly Training Hours 11:40
Training Load By Week
Average Weekly Training Hours 11:40
Training Load By Week

This 4-week training plan is designed to be a reintroduction to training after the off-season with some testing to give you an idea of your current fitness levels. If you enjoy the plan and would like to continue training on a similar schedule, get in touch to hear about our Hartree JETS Online Team.

Each usual week consists of;
- 3 Bike sessions
- 3 Run sessions
- 3 Swim sessions
- 1 Brick session
- 2 S&C sessions

With the programme you will also receive a guide with our training philosophy and a list of how to calculate what zones you should be working in. Get in touch if you have any questions and check us out on social media.

Sample Day 1
1:00:00
54.5TSS
Single leg / Technique / Tempo

w/u:
4 mins C2f
90 secs L, 30 secs both 90 secs R, 30 secs both x 2 (all EZ)

Session:
4 mins C3m
90 secs L, 30 secs both (C3) 90 secs R, 30 secs both (C3) x 2 (s/l OG at 80% effort)

4 mins C3m
90 secs L, 30 secs both (C3) 90 secs R, 30 secs both (C3) x 2 (s/l OG at 90% effort)

4 mins C3m
90 secs L, 30 secs both (C3) 90 secs R, 30 secs both (C3) x 2 (s/l OG at 100% effort)

8 mins C3 as 2 mins OG, 2 mins normal x 2



c/d:
4 mins C1

Sample Day 1
1:05:00
55TSS
5 minute tempo efforts

15 mins glute activation, drills, plyometrics and acceleration runs


5 mins R1
5 mins R3
x 4


5-10 mins R1

Sample Day 2
0:40:00
2500m
22.9TSS
Control set / Choice / Speed vs Endurance

800m with scull drills


4 x 50m build 1-4 (45RI)

Either 6 x 100m at pFTP (Speed)
OR
8 x 100m at pFTP (Endurance)



200m EZ f/c


25m Fast, 75m EZ (90 RI) x 6
OR
6 x 200m EZ/fins (15RI)



100-300m EZ Fins/Paddles

Sample Day 2
0:35:00
10TSS
Strength and Conditioning - Block 4

Backwards arm circles x 20 (each side)
Scorpion twist x 10
Hamstring Sweeps x 12
Lunge with twist x 10


Straight arm push-ups x 10
Aeroplane x 8
Side Plank x 60 secs
Clock Face x 4


Glute Bridge x 15
Hip Drop x 8 (each side)
Back raise twist x 10
Dead Bug x 12


Squats 45 secs
Press ups 45 secs
Sit & Twist 45 secs
Calf Raise 45 secs
Incline row x 2 45 secs
Squat thrust x 2 45 secs
x 2

Sample Day 3
0:35:00
2300m
20TSS
Aerobic / conditioning

50m Kick Drill (5 RI)
50m Kick Drill (5 RI)
50m Kick Drill (5 RI)
50m Long dog (20 RI)
x 2

350m build to 80% on comfortable cadence (use beeper if you have one)

25m swim EZ (note time - 20 secs)
50m swim EZ (double time of 25m rep - 20 secs)
100m swim EZ (double time of 50m rep - 20secs)
200m swim EZ (double time of 100m rep - 20 secs)
x 3

400 swim - very EZ with relaxed shoulders

5 mins shoulder and spine flexibility work

Sample Day 3
1:00:00
56TSS
Bike focus

10 mins C1 alternating 60 secs L, 60 secs R
5 mins with hypoxic breath holds

Run: 5 mins EZ
Bike: 20 mins as: C4a OR C2/OG OR 30secs C5, 90 secs C1
Run: 5 mins EZ
Bike: 20 mins as: C4a OR C2/OG OR 30secs C5, 90 secs C1

5 mins C1

Sample Day 4
1:07:00
57.7TSS
R3 Reps/Aerobic Development

5mins glute activation before run
5mins drills before run
5mins R1

6 x 2 mins R1 with first 30 secs at R4 pace
5 x 4 mins R1 with first 30 secs at R4 pace
10-15 mins R2

5 mins R1
stretch

Joel Enoch
|
Hartree JETS Performance Triathlon Team

The purpose of Hartree JETS Online is to allow us to support more athletes than we can accommodate for at our sessions. This also works in favour of athletes who live further afield or those who feel that they don’t need the 121 support provided by attending the daily squad sessions.