PERFORMANCE Olympic triathlon build plan (Block 5 of 12)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:46

This 4-week training plan is Block 5 (of 12) that the Hartree JETS have used to boost them to World Championship performances. Block 5 will start to introduce a bit more threshold work on the bike while targeting some tempo / 10km pace work on the run.

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 be able to download 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.

Get your documents here:

Sample Day 1
Bike FTP testing

10mins EZ pedaling,
5 mins as 30 secs high cadence hard, 30 secs EZ x 5

5 mins C2

5 mins at 95% of max effort

10 mins C1

20 min Max

c/d: 5-10 mins EZ

Sample Day 1
R3 / R4 - 3 mins R4

10 mins dynamic drills
2 x 30 seconds plyometric calf hops

10min build to R3 (2 mins RI)

3 mins R4 / 3 mins R1 x 5
5 mins R1
10 mins Stretch/foam roller

Sample Day 2
Control set / Threshold

5 x 50m (30RI) - build 1-5

8 x 100m on pFTP pace

200, 150, 100, 50 Pull/build (keep form under control)
200, 150, 100, 50 swim/build (keep form under control)
45 secs RI throughout

100m EZ mix strokes

Sample Day 2
S&C - Strength (Block 5)

Down dog to runners lunge x 45 secs
toe grab-squat x 45 secs
side lunge with opposite arm touch x 45 secs
IT band stretch x 45

Squat push up x 45 secs
hand up quad stretch (on toe) x 45 secs
Side Plank x 45 secs
Clock Face x 4

Spider man (alt elbow/hand) x 60 secs
Side plank with two way leg swing x 60 secs
Back raise see-saw x 60 secs
posterior mountain climbers x 60 secs

Forward and back lunge L x 60 secs
Forward and back lunge R x 60 secs
Press ups with twist back x 60 secs
Mountain climber twist x 90
Squat Lateral taps x 60 secs
Calf Raise L x 60 secs
Calf Raise R x 60 secs
Lying scapula row x 60 secs
Plank hop overs x 60 secs
x 2

Sample Day 3
C7, C4, HIIT

Bike: 10 mins build to C4a
Run: 5 mins EZ

Bike: 10 mins as: 60 secs C4, 60 secs C3 x 5
Run: 5 mins EZ

Bike: 10 mins as: 5 secs C7 from dead start/55 secs C1 x 10
Run: 5 mins EZ

Bike: 10 mins as: 60 secs C5, 60 secs C2 x 5
Run: 5 mins EZ

Bike: 10 mins C1
Run: 5 mins EZ

Sample Day 3
Speed & Aerobic Development

600m fins as:
25m drill, 25m EZ, 25m Fast, 25m EZ. (build 'fast' efforts)

4 x 25m 95% (60 RI)
300m fins EZ (longer slower stroke)
4 x 50m 95% (60RI)
300m fins EZ (longer slower stroke)
x 3

EZ swim as pull/paddles 200m

Sample Day 4
R5 / 5km Reps for strength

10 minutes R1
2mins R5 - 5mins R2
1:45mins R5 - 5mins R2
1:30mins R5 - 5mins R2
1:15mins R5 - 5mins R2
60secs R5 - 5mins R2
45secs R5 - 5mins R2
30secs R5 - 5mins R2

5mins R1
Stretch and roller

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.