MTB Duathlon (Minimum Training Time)

Author

Justin Kline

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike, 3 Day Off, 1 Run, 1 MTB

Longest Workout

2:30 hrs

Plan Specs

duathlon beginner intermediate hr based pace based

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Summary

This program is designed for an MTB Enthusiast who is doing a Duathlon style race. Typical Run-Bike-Run Format. The Workouts are more intense with many rest days so that the Athlete with little time to dedicate to training can get in the Endurance Miles and the Intensity needed to be competitive. Some rides are better suited for an Indoor Bike Trainer but can be done on a flat section of road or trail. There is a combination of Running and Riding Intervals with a few Brick Sessions incorporated. If you are a busy professional who has limited time to train, this program was designed with you in mind.

Equipment Needed:
HR Monitor with Watch/Smartphone
Bike (MTB and/or Road)
Shoes for Running

***optional****
Indoor Bike Trainer

Notes to the User:
Using a HR Monitor is a very effective tool for tracking fitness. But there are limitations. There is a phenomenon called Cardiac Drift. It takes your HR a little to raise to the desired level and it takes some time for it to drop. Just be aware of these limitations. There are also many times where there is a goal HR that is lower than what your heart rate might drop to. That's okay, you just need to run or ride at a pace or speed that you think it would take to get your HR there. The target HR is a tool used to help you set a pace or speed that coincides with the metabolic pathway that the workout is trying to work.

If you want to use the workouts on a trainer you can e-mail us directly and we will put the files into .erg and help you get going on whatever 3rd Party App you use.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:07
Training Load By Week
Average Weekly Training Hours: 06:07
Average Weekly Breakdown

Justin Kline

Archangel Endurance

I am a competitor just like you. Through years of trial and error, studying and discussing training techniques and programs I am ready to help out your everyday athlete. I know that looking through the pages of coaches on the website, it can be expensive. I want to give educated advice at a working mans price. I can offer advice on Race Prep techniques, Race Nutrition Techniques, and even Gear Selection. I can build a custom training plan with a few questions and feedback from the athlete.

Back to Plan Details

Sample Day 1

1:04:00
48.7TSS
Endurance Miles with Steady State Intervals

5 min Rest Between Intervals
Steady State Intervals are 92% - 94% of CTS Field Test HR

Sample Day 3

1:04:00
62.4TSS
Endurance Miles with Steady State Intervlas

5 min Rest Between Intervals

Sample Day 5

2:00:00
60TSS
Group Ride (Endurance Miles)

90 - 120 Minutes
50% - 90% HR Average
Go out and Enjoy a Ride with Friends

Sample Day 6

1:50:00
50TSS
Hilly Terrain Endurance Miles

90 - 120 minutes of Hilly Terrain.
50% - 90% HR Average

Sample Day 8

1:15:00
63.3TSS
Endurance Miles with Steady State Intervals

75 - 90 Minutes of Endurance Miles
3 x 10 min SS Intervals 6 min RBI
Space the intervals throughout the Workout

Sample Day 10

1:15:00
58TSS
Endurance Miles with Steady State Intervals

75 - 90 Minutes of Endurance Miles
3 x 10 min SS Intervals 6 min RBI
Space the intervals throughout the Workout

Sample Day 12

2:00:00
73.3TSS
Group Ride with Brick

Go Have a nice EM mile Ride with your Friends. Arrive about 45 Minutes early and do a nice Z2 Run for about 30 minutes prior to the Ride with the Group. Can be MTB or Road Ride.

MTB Duathlon (Minimum Training Time)

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