The low-volume version of the Sprint Triathlon Base plan has triathletes swimming twice each week for up to 2200m, on the bike twice each week for less than 2 hours total (including a couple brick workouts) and running up to 1 hour each week. The primary aim is to provide time-constrained multisport athletes looking to successfully complete a sprint triathlon some base fitness in all 3 disciplines in the minimum amount of time - 3.5 hours per week at the most.
Swim Base Intervals (850m)
Warm-Up 200m Easy, RPE4; 4x25m CU Drills w/ 10s rest between drills; 3x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; Cool-Down 250m easy, RPE4.
Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR).
This workout can also serve as a workout in its own right and will target muscular endurance and effective pacing over a somewhat extended duration.
Use any cadence that suits you, but if you're pedaling slower than 80rpm it's in your best interest to increase your cadence over the course of your training.
By following a strictly structured assessment protocol, riders can assess/reassess possible changes in fitness at any time of training season as long as they're rested and motivated.
Try to allow full recovery prior to performing an assessment workout by scheduling it at the end of a recovery week or following 2-3 days of full rest and/or active recovery.
25min at Easy-Moderate pace, RPE6. Feel free to insert 1 minute of walking whenever necessary as you try to run more continuously from week to week and emphasize quality over quantity at this early point in your running. Try to run for 5 minutes between walking breaks if possible.
Swim Base Intervals (800m)
Warm-Up 200m Easy, RPE4; 4x25m FS Drills w/ 10s rest between drills; 3x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; Cool-Down 250m easy, RPE4.
This workout is still dedicated to form work but this shorter version removes the ILT drills while retaining the Form Sprints and Cadence Spin-Ups.
You'll first face 10x30-second Form Sprints with 90 seconds of rest between each.
Then, you'll finish with 2x6-minute Cadence Spin-Ups with 3 minutes of recovery between them.
Improvements in form are the name of this workout's game and this shorter version targets improvements in speed endurance via form sprints and spin-ups.
Remember, even the smallest improvements in pedal economy - how hard you work for each pedalstroke - are magnified hundreds, even thousands of times. So pay attention and make each drill matter, it will be worth it.
Form sprints can be extremely quick but again, only as fast as you can control - no bouncing.
Same goes for the spin-ups: fast, faster, all-out, but no bouncing, no joint pain.
25min at Easy-Moderate pace, RPE6. Again, walk briefly when necessary if it means the difference between running well and sacrificing form while running efficiency suffers. Quick walking breaks of a single minute can often keep the form high while costing very little in terms of aerobic fitness improvements.
Swim Base Intervals (1000m)
Warm-Up 200m Easy, RPE4; 4x25m F&T Drills w/ 10s rest between drills; 4x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 4x25m K Drills w/ 15s rest between drills; Cool-Down 200m easy, RPE4.