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13 Wk Sprint Duathlon - Export Friendly to Zwift


Patrick Casey

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13 Weeks

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Plan Description

Frequency and consistency is key in training for any endurance event. This 13 week plan is specifically designed to prepare athletes for Short or Mid-distance Duathlon racing. This plan is complete with mental skills preparation, core work to help with injury prevention, strength training, and travel tips. This is a plan was designed to suit the intermediate level duathlete, or the data driven veteran of the sport. The plan is 13 weeks because the focus is to taper into TRAVEL. As racing presents a unique set of demands, such as possible traveling, exposure to an adverse climate different from your home, and racing on varied terrain, specific preparation is essential for optimal performance gains and race execution.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
2:09 hrs 1:20 hrs
Strength x4
0:58 hrs 0:45 hrs
Other x4
0:35 hrs 0:35 hrs
Bike x4
4:49 hrs 3:00 hrs
Custom x1
0:09 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
2:09 hrs 1:20 hrs
0:58 hrs 0:45 hrs
0:35 hrs 0:35 hrs
4:49 hrs 3:00 hrs
0:09 hrs 0:35 hrs

Training Load By Week

Patrick Casey

Peak State Fit

Peak State Fit coaches Pat & Heather Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training, metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!

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