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13 Wk Standard Duathlon Training Plan - Export Friendly to Zwift


Patrick Casey

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13 Weeks

Plan Specs

duathlon beginner intermediate advanced masters

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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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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:42 hrs 3:00 hrs
1:10 hrs 0:45 hrs
2:12 hrs 1:30 hrs
0:29 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
4:42 hrs 3:00 hrs
1:10 hrs 0:45 hrs
2:12 hrs 1:30 hrs
0:29 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!

Sample Day 1

1750yd catch drill plus mini band leg drag

Warm Up:
200 pull no paddles w/ buoy
- 5 X 50 yard catch drill: you can use fins as mentioned in the video to help you focus on the drill without losing momentum in the water.
20 sec rest between each 50

Main Set:
- 5 X 50 swim no equipment - focus on using technique from catch drill without so much exaggeration. 20 sec rest
- 10 X 25 leg drag using mini band twisted to a figure 8 around your ankles.
- 200 swim
- 200 pull w/ buoy no paddles
- 200 swim moderate effort putting the drill to action.

Cool Down:
- 4 X 25 yd kick with board
- 100 Swim with no equipment

Sample Day 1

Balance, Core and Back 3 Sets

Round 1:
- 15 Goblet squats with feet on floor (Elevate heels for better range of motion!)
- 15 stability ball hamstring pulling
- 20 Bird Dogs (opposite arm/leg balance)

Round 2:
- 20 single leg deadlifts with feet on floor (No added weight - just focus on balance!)
- 12 push ups with strict form (no sway to low back)
- 12-15 resistance band rows or cable weight
- 12 Single Leg bridge lifts per side

Round 3:
- 10 single leg body weight squats with feet on floor. Focus on good ankle stability and use something as a cue to maintain balance.
- 1 min forearm plank
- 30 second forearm side plank each side
- 20 bridge lifts (both legs) with 3 second hold at the top of each

Sample Day 1

1 Hour Easy Spin 50-60%

1 hr 50-60% Zone 1-2

Sample Day 3

Sweet Spot Bursts: 3x9 min @ 85-90% FTP

Warm Up: 

Build to zone 2 over 20 minutes. During the second 10 minutes, complete 3 - 5 spin ups to 110+ rpm, thinking about your pedaling dynamics and the efficiency of your stroke.

Main Set:

- 4x9 min ON 85-90% FTP (or 7/10 effort RPE,) - every 3 min during the intervals, stand out of the saddle in a slightly harder gear for 15 seconds then sit back down and continue with interval.
The Idea of this set is to maintain a hard effort without any drop in power from the full gas surge back to Sweet Spot.
- 4 min OFF full recovery between.

Finish with 4 x 45 Seconds Full Gas, 90 Seconds between

Sample Day 4

Just keep swimming...

Warm Up:200 warmup swim
200 Pull Buoy, No paddles
100 kick
Main Set:
6x50 15s rest non free/free
3x150s pull buoy/band 20s rest
100 recovery 30s rest
3x150 swim strong 10 sec rest
100 recovery 30s rest

Cool Down
4x50 recovery alt non-free/free
100 cool down

Sample Day 4

Plyometrics: 60 Touches

See Attached Document & follow video links as necessary
-TRX Squat Jumps: 3 x 10
-Seated Box Jumps: 3 x 10
-Split Squat Jumps: 3 x 15 (each side - 30 total)
Complete each set as quickly as possible. Plyo's are designed to increase the speed of muscle contraction and will be accentuated when performed quickly.
Do not sacrifice form for speed

Sample Day 5

Brick, 15 min run off the bike (Practice Good Forward Lean)

Be mindful of Bobby's lesson on good forward lean in running. Carry this into ALL of your running!
Begin nice and easy, build to a zone 2 run. Sustain this for 9 minutes, walk 1 minute. Repeat, cool down for final 5 minutes.

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