PERFORMANCE Sprint 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 builds training load through an increase in intensity. 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
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
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 4
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

Sample Day 5
Conditioning - Block 4

3 x 15 secs heel flicks
3 x 15 secs goose steps
3 x 15 secs side lunge
3 x 15 secs knee hugs/glute stretches
3 x 15 secs walking lunge

s/l straight leg Calf balance - 2 x 30secs
s/l glute stand with swinging passive leg x 2 x 30 secs
Press up position with single-arm row x 60 secs

Skydiver x 45 secs
Oblique Sit-ups x 45 secs
Superman x 8 (20 secs for each rep)

3 x jump squat, 3 x medicine ball throw down to mat

Bent over weighted reverse fly to 85% max
s/l Calf Raise - to 80%
three position press-up (wide, middle, narrow) - 90%
Arabesque to high knee (bar on shoulders) - 80% L-leg
Arabesque to high knee (bar on shoulders) - 80% L-leg
Weighted Dead bug L-arm x 6
Weighted Dead bug R-arm x 6
x 3


Sample Day 9
FTP / Control set

800m with kick drills

3 x 100m build each 100m (60 RI)

Either 7 x 100m at pFTP (Endurance)
12 x 75m at pFTP (Speed)

3 x 500m with individual pool equipment to work on weakness (20 RI)

100-300m EZ (change equipment)

Sample Day 12
Strength / Aerobic Development

8 x 100m build pace 1-8 (30 RI)

100m kick (10 RI)
200m with 4 push-ups after each 50m (30 RI)
100m kick (30 RI)
4 x 25m band/pull (15 RI)
100m kick (10 RI)
200m with 2 get-out after each 25m (30 RI)
x 2

2-500m with fins and paddles

Sample Day 16
pFTP / Threshold

800m with kick drills

8 x 25m build 1-8 (30RI)

Either 7 x 100m at pFTP (Speed)
9 x 100m at pFTP (Endurance)

200m EZ f/c

50m Fast, 50m EZ (90 RI) x 6 (Speed)
3 x 400m EZ/fins (15RI) (Endurance)

200m EZ paddles

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.