Sprint Duathlon Plan 12 weeks

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 3 Bike, 1 Day Off

Longest Workout

2:00 hrs

Plan Specs

duathlon beginner intermediate hr based base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:49
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown

Nick de Meyer

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

Back to Plan Details

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.

Sprint Duathlon Plan 12 weeks

$84.00 - Buy Now