Achieve your best ever race-fitness for 5/20/2.5km duathlons!
"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.
"I just finished the advanced duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Thank you so much for a great training plan!" Patrick Keys 22nd July 2018.
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This plan is designed to get you in peak shape for your target "A" race at a 5/20/2.5km duathlon, although you can include other events too. There are 6 to 10 workouts per week, including a strength workout. There's a day off each week and every fourth week is an active recovery week. There are brick workouts and a race taper phase. To be successful with this plan you should have at least two years experience of frequent duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
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).