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First Duathlon Standard Distance - Feel the glory of a finish - by Pro Coach Chris Decker

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Christian Decker

All plans by this Coach
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11 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Feel the glory of your first duathlon finish. Something even Ironman-Champions get addicted to. Do so and you'll be a lifetime member of the duathlon-family.

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring every year approximately 15-20 athletes to the finish of their first duathlon. This plan is ideal for beginners who want to finish a standard distance duathlon(10k run, 40k bike, 5k run). Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should be able to train for 40 minutes.

The workout schedule includes 5 sessions per week, plus 1 optional strength workouts per week.

Key workouts in this plan include the following:

Endurance Runs: Steady runs and bike sessions of 45 to 120 minutes at FTHR 69-83%.

Intervals/Speed Sessions: Sessions featuring intervals at FTP pace separated by easy recoveries.

Tempo Runs: Learn to run at your Threshold pace.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to

Have fun and reach your personal goal. makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:04 hrs 1:27 hrs
Bike x2
2:45 hrs 2:15 hrs
Strength x1
0:13 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:04 hrs 1:27 hrs
2:45 hrs 2:15 hrs
0:13 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Christian Decker

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris

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