6 - 8 WEEK

SPRINT TRIATHLON

PROGRAM

Altus Sprint // Foundation to Finish


Your next challenge starts here.
The Altus Sprint // Foundation to Finish program is a structured 6-8 week journey designed to take you from fitness base to triathlon-ready. Built through the proven science of concurrent training, every session balances endurance, strength, and recovery, helping you perform at your best without sacrificing balance or wellbeing.

Whether you’re taking on your first triathlon or refining your performance, this program delivers a clear path forward: five purposeful sessions per week, targeted strength work, and guided recovery routines that build both power and resilience.

This is more than training, it’s the discipline to finish stronger than you started.

PROGRAM OVERVIEW

Purpose:
A structured 6–8 week progression designed to prepare athletes for their first Sprint Triathlon or to reintroduce structured multi-sport training after time away. This program develops aerobic base, muscular efficiency, and race confidence across swim, bike, and run disciplines while maintaining functional strength and injury resilience through gym-based conditioning.

Philosophy:
“Train with purpose, not pressure.”
This plan prioritises sustainable progression, technical proficiency, and balance across all three disciplines. It’s designed to cultivate consistency, body awareness, and mental composure laying the groundwork for future Olympic or middle-distance triathlon training. Each week reinforces the principle that disciplined preparation breeds confident performance.

Training Frequency:
structured sessions per week:

  • 2 Endurance sessions (alternating focus between bike and run)

  • 1 Swim session (technique and endurance)

  • 1 Strength & Conditioning session (mobility, stability, and triathlon-specific strength)

  • 1 Brick or Transition session (bike-to-run or swim-to-bike integration)

Optional 6th session for mobility, recovery, or active endurance such as easy spins, mobility flow, or open-water familiarisation.

Progressive Load Guidance:
Training load gradually increases every two weeks through extended durations, refined pacing, and integrated brick work.
Target RPE 6–7 throughout challenging but sustainable, maintaining good form and breathing rhythm across all disciplines.
The goal: build endurance, confidence, and control before adding speed.

Two smartphones displaying a fitness app with workout instructions and a workout difficulty scale.
Advertisement for a fitness coaching program costing £59.99, guided via the Altus App, including professional coaching, nutritional support, structured sessions, personal adjustments, rest guidance, and mobile app accountability.
Start with coach ryan
Pricing and features details for an online fitness program priced at £29.99 via the Altus app, outlining a 6-8 week training plan with structured swim, run, and cycle sessions, weekly progression, built-in rest and recovery, app tracking, and no accountability.
Start today

Frequently asked questions

  • The Self-Guided Program gives you complete independence — you’ll receive a structured eight-week plan balancing swim, bike, run, and lower-limb strength work, with clear weekly objectives and progressions.
    The Coach-Guided Program includes everything from the self-guided version plus direct support from an Altus coach: weekly communication, technique feedback, personalised adjustments, and tailored nutrition guidance to optimise your training.

  • Both versions include five structured sessions per week — combining endurance, speed, and recovery. You’ll progress through three defined phases, introducing optional “brick” sessions in the later weeks to prepare your body for real race transitions.

  • Ideally, yes. The swim sessions are designed for standard pool access, and the strength sessions can be completed in a gym or adapted for minimal-equipment setups at home. If you’re coach-guided, your coach can modify sessions based on your available facilities.

  • Upon completion, you’ll be ready to compete confidently in a sprint triathlon — with improved endurance, efficiency, and recovery. Self-guided athletes can move straight into maintenance or intermediate performance programs, while coach-guided athletes can continue with personalised progression toward Olympic-distance or endurance triathlon training or 1:1 performance training with coach Ryan for 10% discount.

  • All Altus Performance, both Self-Guided and Coach-Guided options are delivered entirely online through our training app. These are not in-person sessions.

    Clients complete their workouts remotely, with progress tracked, feedback shared, and communication handled via in-app messaging and/or video check-ins. The Coach-Guided tier provides enhanced online support and personalised adjustments, but all coaching remains virtual.