PERFORMANCE Sprint and Olympic triathlon base plan (Block 1 of 12)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:58

This 4-week training plan is designed to be a reintroduction to training after the off-season with some testing to give you an idea of your current fitness levels. 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 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
Cadence / technique / aerobic work

10 min Build to L2

6 mins Hold C2m (mid-C2) as - 1min fast Cad, 1 min slow cad x 3

5 min Focus on smooth pedaling (C2c)

15 mins as - 1 min Left leg only, 1 min right leg only, 1 min both x 5 (C1/C2)

5 mins Smooth pedaling (C2c)

12 mins as - 1 min fast Cad (C2c) 1 min Slower Cad (C2F) x 6

5 mins C2c - work whole pedal stroke

c/d: 5 mins EZ (C1) 10-15 mins

Stretch: Hip Flexors, Hamstrings, Quads and Glutes

Sample Day 1
Technique / aerobic fitness

Glute Activation: 20 x Slow High Knee (Focus on tensing glute of supporting leg)
5-10 min EZ run

15 mins of EZ run drills (Videos here:

35 mins hilly loop, keeping pace very easy throughout (conversational), but working to feel calves and glutes work up hill sections

c/d: 10 mins Flexibility working from floor up and focusing on hip/glute

Sample Day 2
Catch / pull drills / aerobic fitness

w/u: 200m mix strokes 200m f/s

Drill Set (Videos here:
300m as - 25m Drill/25m Swim x 6 (drills:scull drill #1, #2, #3 x 2)

8 x 200m EZ with 2nd & 4th 25m of each rep drill (20sec RI)
(drills: side kick, scull #1 and Long dog OR your own)
As you change from the drill to the stroke, keep thinking about what the drill works on

c/d: 200m EZ 5mins Shoulder and upper back flexibility

Sample Day 2
Strength and Conditioning

Core set:

Shoulder stability:

Shoulder flexibility:

Eccentric Sit-Up x 6:

Aeroplane x 10:

Plank with Leg raise x 10:

Single leg squat x 8:
x 4-6 sets"

Sample Day 3
Aerobic fitness / strength (if using paddles)

200 easy freestyle
200 fins as: broken arrow - up, freestyle - back
4 x 50 (12 ½ scull #1 + 12 ½ doggy paddle + 25 freestyle)

Main Set:
6 x 50
4 x 75
2 x 100
1 x 150
x 2
all Smooth, EZ pace (30 secs Rest Interval [RI] between all reps)

c/d: 200m Mix
EZ 10 mins CHEST Flexibility

Sample Day 3
Aerobic base work and HR control off the bike

w/u: 10-15 min building to C2m (however you like) 5 mins run Very EZ

Main session:
(HR on wrist for use in bike AND run)
Bike: 10 mins holding breath for 1st 10 secs of each min
Keep HR C2f-m
Run: 4 min out and 4 mins back with no more than 10 beat increase, good tall form and relaxed style

Bike: 5 mins building through C2
Holds: Chair sit (squat to sit on an imaginary chair for 30 secs)
Run: as before (holding HR from end of last bike section)

10 mins flexibility and foam rolling (focus on a weak point stretch)

Sample Day 4
Short reps below threshold

10 mins building HR to R1 (80% of FTHR)

Session (all at R2 pace,...around 90% of FTP or 86% FTHR):
100m/20secs (jog back x 4
200m/40secs (jog back) x 4
400m/1:20secs (jog back) x4

5min EZ jog

10-15 mins winding run (alternating direction round a track or on a winding path)

w/d: 10 mins very easy. Stretch

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.