Achieve your best ever race fitness for Sprint Duathlons!
"You have changed my results for the better. I am amazed to be competing at the ITU Worlds!" Richard Lonsdale, 2016.
"Using your advanced duathlon plan I achieved 3rd overall, 1st in age group and a PB on my bike. Thank you so much for a great training plan!" Patrick Keys, 2018.
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This plan is designed to get you in peak shape for your priority "A" Sprint Duathlon (usually 5/20/2.5KM), although you can include other events too. There are 3-4 bikes, 4-5 runs, a strength session and a day off each week. The plan is periodised and includes active recovery weeks, brick workouts and taper. Regular fitness tests enable you to train at correct intensities and track your progress. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have two years experience of duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
10 mins in Z2 (normal cadence).
9 mins in Z3 (big gear @ 50rpm) + 1 min in Z1,
8 mins in Z3 (big gear @ 60rpm) + 1 min in Z1,
7 mins in Z3 (big gear @ 70rpm) + 1 min in Z1,
6 mins in Z3 (@ 80rpm) + 1 min in Z1,
5 mins in Z3 (@ 90rpm).
5 mins in Z2 (normal cadence).
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1- Z2 (easy).
Ride mainly in Z2, in the lower to mid range.
A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.
Ride mainly in Z2.
At some point (once you're warmed up) add:
3 x (10 min efforts in upper Z3 to low Z4 with 3 min recoveries in Z2).