Sprint Triathlon - 4 week, 6 sessions per week Advanced/Upper Intermediate Peak Period

Average Weekly Training Hours 08:32
Training Load By Week
Average Weekly Training Hours 08:32
Training Load By Week

A detailed 4 week peak period block designed for sprint or super sprint triathlon training. This plan is designed to bring you to peak physical race condition following your previous build and base training blocks There is only 1 dedicated rest day, however, some days have optional workouts, if you are feeling particularly fatigued then omit those workouts and have additional rest days as required. I have used this specific plan myself in 2015 to get ready for the ITU Age Group World Championships in Chicago.

Sample Day 1
1:05:00
Bike - Muscular & Anaerobic Endurance

Muscular Endurance
w/up
15:00 increasing intensity and gearing
Main Set
4 x 8:00 Z5 power (105%-120% FTP)
3:00 recovery spin between reps (Z2 per @ 60%ftp)
30:00 Z2 pwr (60-75% ftp)
c/down
15:00 decreasing intensity

Sample Day 2
1:00:00
Run - Speed Endurance

15:00 easy warm up6-8 x 1km reps (90s recoveries)
15:00 easy cool down

Sample Day 3
1:00:00
Bike - Muscular Endurance & Force

Muscular Endurance & Force
w/up
15:00 increasing intensity and gearing
Main Set
5 x 4:00 Z6 power (120% FTP)
2:00 recovery spin between reps (Z2 per @ 60%ftp)
c/down
15:00 decreasing intensity

Sample Day 3
0:30:00
1950m
Swim - Speed skills & Muscular Endurance

W/up
6x50m (descending times for each 50m)
Main Set
3x100m Z5b fast (race pace/100m) (30s ri)
2x250m Z4-Z5a moderate pace (T+5s/100m) (15s ri)
4x50m fast (30s ri) focus on technique
c/down
100m easy

Sample Day 4
0:45:00
Tempo Run

10km pace + 0:30/km
Should ideally be done at Z4 HR

Sample Day 5
1:00:00
Recovery Bike

Z1 power (less than 60% ftp)
Preferable on turbo or flat without hills & solo or non-competitive partner

Sample Day 5
0:30:00
Recovery Swim

low intensity continuous swim, focus on technique
use pull buoy or wetsuit if possible