Sprint Duathlon Plan 12 weeks

Average Weekly Training Hours 05:49
Training Load By Week
Average Weekly Training Hours 05:49
Training Load By Week
Sample Day 1
0:40:00
Tempo finish, 3 miles at goal pace

BT: Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?

Sample Day 2
0:45:00
Trainer--spin-ups + dominant leg

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 3
0:45:00
Trails, Zones 1-3.

Heart rate in zones 1-3 on trails. ''PROUD'' form. Allow heart rate to rise to zone 3 on hills, but don''t force it up.

Sample Day 3
0:30:00
AA+MT+MS

After warm up do 3 sets. Reduce the number of exercises to those in the MS phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second set increase the load so you do only 10-15 reps (MT phase). For the third set increase the load again so you can do only 3-6 reps (MS phase).Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Sample Day 4
1:00:00
TTT, road, 3M

Tempo Time Trial (TTT). Warm-up about 20 minutes on the road raising heart rate to 10 beats below LTHR (lowest 5a zone number). Then ride 1.5 miles out & back (3 miles total). Flat course. Keep heart rate 9-11 bpm below lowest heart rate zone 5a number. Exactly! It''s OK to shift. Record time.

Sample Day 5
0:40:00
AA1+MT2

After warm up do 3 sets. Reduce the number of exercises to those in the MT phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second and third sets increase the load so you do only 10-15 reps (MT phase). Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Sample Day 7
1:00:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Nick de Meyer
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Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions