MTB Duathlon (Minimum Training Time)

Average Weekly Training Hours 06:13
Training Load By Week
Average Weekly Training Hours 06:13
Training Load By Week

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

Sample Day 1
1:00:00
25TSS
Endurance Miles

RPE of 5
Stay Below Threshold HR for Majority of Miles. HR will drop or rise with hills and descents. Don't ride at upper level the entire time.

HR should be betwen 50% - 91% of CTS Test HR.

Sample Day 2
1:04:00
28.8TSS
Endurance Miles with Steady State Intervals

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

Sample Day 4
1:04:00
32.2TSS
Endurance Miles with Steady State Intervlas

5 min Rest Between Intervals

Sample Day 6
2:00:00
60TSS
Group Ride (Endurance Miles)

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

Sample Day 7
1:50:00
50TSS
Hilly Terrain Endurance Miles

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

Sample Day 9
1:15:00
37.5TSS
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 11
1:15:00
36.7TSS
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

Justin Kline
|
Archangel Race Team

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.