SPRINT 4 WEEK BUILD PHASE

Average Weekly Training Hours 08:29
Training Load By Week
Average Weekly Training Hours 08:29
Training Load By Week

As athletes draw closer to their events, more specific conditioning becomes the focus of each subsequent training block. The increased focus on Threshold and VO2max work here make it abundantly clear that Sprint triathlons require speed in even measure with endurance

Sample Day 1
0:24:00
Recovery Day

Sample Day 2
1:00:00
76.3TSS
BI 20 Minute FTP Test

Sample Day 3
0:50:00
1850m
SW MAX + Sprint Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 CU Drills RI10
8 x 75 SW HARD RPE9 R45
6 x 50 SW MAX RPE10 RI20
6 x 25 K Drills RI15

CD
300 SW EASY RPE4

Sample Day 3
0:40:00
37.3TSS
RU Max Intervals

Run 10-15min up to Easy-Moderate, RPE 6 to warm up, then repeat 16 Hard, RPE 9, 30-second near-sprints, recovering for only 30 seconds after each; run 10min Easy, RPE 4 to cool down for a total of about 40 minutes of running

Sample Day 4
1:00:00
77.3TSS
BI 3x2 Minute VO2max Repeats

3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.

Sample Day 5
1:00:00
1850m
SW Threshold + Max Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 F&T Drills RI10
4 x 200 SW HARD RPE8 RI45
4 x 25 MAX RPE10 RI20
6 x 25 SK Drills RI15

CD
300 SW EASY RPE4

Sample Day 5
0:46:00
48.8TSS
RU Base + Strides

Run 15-20 minutes up to Easy-Moderate, RPE 6 to warm thoroughly, then perform 6x20-second relaxed sprints with 40 seconds of regular, RPE6 running in between them; finish the run with 20 Easy-Moderate, RPE6 minutes for about 45 minutes of running

Ed Beech
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edbeech Triathlon Coaching

I am a IRONMAN & British Triathlon Federation Certified Coach based in Shrewsbury, Shropshire. Having been a coached athlete myself I know how important the Athlete / Coach relationship is and how being coached can help take you to the next level.