If you want to improve your endurance capacity and be ready to complete a Duathlon (Run/Bike/Run), that's the right training plan for you!
Even if you have never competed before or feel that your fitness level is not yet sufficient to be competitive, this is the perfect training plan to start improving your performance.
It doesn't matter if you use an indoor smart trainer, if you are a road cyclist, cross-country mountain biker, gravel rider, or just an enthusiastic, s long as you respect the sequence of this training plan you gonna be ready!
With this training plan you can develop the main features a runner and cyclist needs to compete, like muscular endurance, anaerobic and aerobic resistance, specific resistance, force, speed, power, VO2max, flow, and so much more!
With this 27-week training plan we are going to cover the physiological and physical capabilities necessary to put you in a competition and, in addition, to be competitive!
Each workout begins with a “warm-up”, followed by the “main activity” (which is structured to develop a specific adaptation), and ends with a “cool-down" session.
Little by little you become more resistant to greater efforts and your metabolism and physical body begin to accept more intense loads of training sessions, preparing you to perform in the real world more efficiently.
Say goodbye to your old self and embrace your new competitive version!!
This Training Plan is set using periodization.
Periodization is a method by which one varies the type, intensity, and duration of training throughout a training period to produce peak performance for an event, as follow:
Period: Period Length:
Transition: Test 1 week
Preparation: Endurance, Speed Skill 3 weeks
Base 1: Test, Endurance, Speed Skill 4 weeks
Base 2: Test, Endurance, Force, Speed Skill, Muscular Endurance 4 weeks
Build: Endurance, Force, Muscular End., Anaerobic Endurance, Test 13 weeks
Peak: Endurance, Force, Muscular Endurance, Anaerobic Endurance 1 week
Race: Speed Skill, Muscular Endurance, Anaerobic Endurance 1 week
This training plan is intended for athletes who intend to train biking based on power, using the "Functional Threshold Power" (FTP) method, and running using Threshold Heart Hate (THR).
"FTP" stands for Functional Threshold Power. It is a cycling metric that estimates the highest average power you can sustain for one hour, measured in watts. It is a measure of fitness and indicates the amount of work you can sustain for long durations. FTP is used to determine power zones used in training.
For workouts based on "Maximum Heart Hate" (MHR) and "Threshold Heart Hate" (THR) , find them available in my store.
Terminologies used in this workout:
Zone Power
Active Recovery lower than 54% FTP
Endurance 55% – 75% FTP
Tempo 76% – 90% FTP
Threshold 91% – 105% FTP
VO2 Max 106% – 120% FTP
Anaerobic Capacity higher than 120% FTP
Have fun!!!
Please, email me if you have any question! eduardobenkoc@gmail.com
Trigger your best version ever!!!
Enjoy your ride!!!
Eduardo Benko
Specialized Coach in cardiovascular and strength training planning projects for cyclists (mountain bike, sniping or road) and runners (trail running, street or indoor), focusing on improving or/and maintaining endurance, weight loss, and muscle mass gain.
Customized training planning, according to the athlete's capacity and availability, and individual limits.
XCM Champion in 2018 in Brazil.
Three times medalist at XTERRA - Conquer the Crater - Full Duathlon Off Road Champion.