PERFORMANCE Sprint and Olympic triathlon base plan (Block 2 of 12)


Joel Enoch - Triathlon Scotland Age Group Coach of the year, Founder of Hartree JETS

All plans by this Coach


4 Weeks

Typical Week

3 Bike, 3 Run, 3 Swim, 2 Strength, 1 Brick, 1 Day Off

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:20 hrs run

Plan Specs

triathlon intermediate advanced time goal power based hr based tss based base period

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Includes Structured Workouts

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Learn More about Structured Workouts.

Now that you've completed one block of training, it's time to kick things up a bit for Block 2. Technique and aerobic development are still the aims of the block but we bring in some short harder efforts to get you going and of course, some more testing!

Each 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:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:48
Training Load By Week
Average Weekly Training Hours: 11:48
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

UCI Testing Protocol

10 mins build C1-C2

2 x 6 second sprints at max effort (out of saddle - 2 mins RI)

3 mins EZ
1 x 15 second sprints at max effort (out of saddle)
4 mins EZ
1 x 30 second sprints at max effort (out of saddle)
5.5 minutes EZ
1 x 1 minute efforts at max intensity (start out of saddle)
8 minutes EZ
1 x 4 min effort, think of this as 4 min all out TT effort
10 mins EZ
1 x 10 min effort, think of this as 10 min all out TT effort

10 mins EZ

Sample Day 1

Aerobic fitness / Cadence (Cad)

5 min run, 10 min drills forefoot and cadence,

90 sec holding normal cadence, 90 sec +15 cad, 2 min normal, 2 min +10, 2.5 mins normal 2.5 mins+25,

6 x 2.5 mins as normal cadence 2.5 mins faster or slower WITHOUT moving faster

w/d: 5 mins ez and streching lower leg

Sample Day 2

Strength and Conditioning (Block 2)

Core set:

Side Plank x 10:

SLOW step up to knee raise x 10:

Dead Bug x 20:

SLOW Sumo Squat x 15:

Shoulder stability:

Shoulder flexibility:

x 4-6 sets

Sample Day 2

Pre-FTP Build

200m EZ
Drills: 12 x 12.5m Drill, 12.5m Swim (own drills, focus on good body position from a long spine and good posture)

3 x 100m FTP+8
3 x 100m FTP+7
3 x 100m FTP+6
3 x 100m FTP+5
3 x 100m FTP+4
3 x 100m FTP+3

(1 Beep or 20-30secs recovery throughout add paddles if you need to go faster, stop reducing time if tech breaksdown)

c/d: 200m very easy Stretch chest and upper back

Sample Day 3

Aerobic pace control

w/u: 5-10 mins spin up

BIKE: 10 mins building HR/power to C3 - last 4 mins limit number of breathes per min.
8 mins hold HR from bike (should feel very easy!)

20 mins C3
8 mins steady run

10 mins as 60 secs C2c, 60 secs C2f
10 mins hill reps steady, recovery back down OR 150m Tempo Reps, with recovery back (should all feel very controlled).

8 mins as 45 EZ, 15 Fast Cad / C5
8 mins Steady

10 mins very easy cycle

Sample Day 3

Pace control and form

10 mins poolside arm swings and mobility drills (band work)

Drill set:
25m drill, 25m EZ, 50m build (15 RI) x 10

Drills as: (fins on) side kick L, side kick R, 616, long dog. (fins off, pull buoy in), scull 1, scull 2, single arm pull though, double arm pull through. (fins off), head up, unco

10 x 25m build, 25m EZ (Alt Paddles/Swim). Hold best form (20 RI)

10 x 25m EZ, 25m build (Alt Paddles/Swim). Hold best form (20 RI)

c/d: Poolside stretch

Sample Day 4

Aerobic ride

An easy ride to continue to add to your base.

PERFORMANCE Sprint and Olympic triathlon base plan (Block 2 of 12)

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