Super sprint triathlon plan, 4 sessions a week
You have 4 slots a week. Here is how Endu spreads a Super sprint triathlon preparation over 4 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.
- weeks
- 9
- sessions
- 34
- sessions / week
- 4
- peak week
- 3.9 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- BaseWeeks 1–3 · 3 wk
- BuildWeeks 4–5 · 2 wk
- SpecificWeeks 6–7 · 2 wk
- TaperWeeks 8–8 · 1 wk
- Race weekWeeks 9–9 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Base | 2.8 h | 7 |
| 2 | Base | 3 h | 7 |
| 3 | Base | 3.2 h | 8 |
| 4 | Buildrecovery | 2.6 h | 15 |
| 5 | Build | 3.1 h | 16 |
| 6 | Specific | 3.7 h | 7 |
| 7 | Specific | 3.9 h | 7 |
| 8 | Taper | 2.8 h | 14 |
| 9 | Race week | 0.8 h | 1 |
Sample week — week 5 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.
- TuesdayVery hardIntervals 3×800m44 min · 7.9 km
- FridayHard🏊 Swim threshold 16×100 m54 min · 2.4 km
- SaturdayEasy🚴 Bike endurance 50min50 min
- SundayEasyLong run 38min38 min · 6.1 km
Example generated for a intermediate-level profile (VMA 15 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level with 4 days available per week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for Super sprint triathlonFrequently asked questions
- How many weeks to prepare for Super sprint triathlon?
- For an athlete at intermediate level, Endu builds a 9-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
- How many sessions per week?
- This example has 4 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- Can I follow sessions on my watch?
- Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.