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13 Wk Standard Duathlon Training Plan - Export Friendly to Zwift

Author

Patrick Casey

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Length

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 Mid-distance/Standard 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 beginner to intermediate level duathlete, or the data driven veteran of the sport. As racing presents a unique set of demands, such as possible traveling, exposure to an adverse climate different from your home training environment, both mental and physical preparation is essential for optimal performance gains and race execution.

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Pat@PeakStateFit.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:42 hrs 3:00 hrs
Strength x4
1:10 hrs 0:45 hrs
Run x4
2:12 hrs 1:30 hrs
Other x3
0:29 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:42 hrs 3:00 hrs
Strength
1:10 hrs 0:45 hrs
Run
2:12 hrs 1:30 hrs
Other
0:29 hrs 0:35 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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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