Browse More Plans

Powerman Sprint Duathlon Race Training Plan

Includes Structured Workouts

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

Learn More about Structured Workouts.


Coach Tammy Slauenwhite

All plans by this Coach
4.75 (4)


8 Weeks

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

(Updated May 13, 2021 - check out the review at the end of this description)

Plug this Powerman Sprint Duathlon training plan into your calendar 8 weeks before your race and come race day, you will kill it!

This duathlon training plan is an 8-week competitive build to race day for a powerman sprint distance duathlon. Example: 5 km run + 30 km bike + 5 km run. This plan would be great for other distances that vary, more or less by a few km for each leg, from the given example.

This plan is designed for the BUSY person juggling a full-time life. It is best suited for intermediate athletes and requires a base period to be completed prior to taking on this plan. Do not attempt this training plan if you are a beginner or have not taken the time to build a proper base. Even though most workouts are short, there are several high intensity and demanding workouts in this plan.

The plan is HR and TSS based. It has everything the duathlete needs at the competitive stage of training, including brick and double brick workouts, run intervals, cycling hills, mini duathlon race simulation practices, strength workouts (my videos), progressive builds, active recovery, rest days, stretching & foam rolling routines, and recovery weeks.

If you use this plan to train for a duathlon race, I would love to know how it worked for you. Feedback is always welcomed!

Good luck with your training, racing, and all your adventures.

Coach Tammy Lee

Plan Feedback from an Athlete

Wanted to let you know that I used your Duathlon training Plan again to prepare for the same event I completed in 2020. I felt better prepared this time to complete the training plan having one event behind me. I completed the same event again yesterday. Wanted to let you know I had the fastest men's time this year giving me a first place finish out of all men. Your training plan served me very well. I attribute my success this year to your robust and effective training plan. I wanted to thank you again for sharing your experience and expertise. As I prepare for other events, I will look for your training plans to help me. I hope all finds you healthy and safe in these challenging times.

Best to you.....


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:43:00 01:05:00
Bike x4
01:18:00 01:30:00
Strength x2
00:51:00 00:35:00
Day Off x1
—— ——
Walk x1
00:17:00 00:20:00
Other x1
00:15:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
01:43:00 01:05:00
01:18:00 01:30:00
00:51:00 00:35:00
Day Off
—— ——
00:17:00 00:20:00
00:15:00 00:15:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tammy Slauenwhite | Endurance Coach & Educator


Structured training plans for triathlon, duathlon, running, and cycling. Also providing plans for strength training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Ask about my membership program with additional features and benefits. Contact me if you have questions, especially if you are unsatisfied with any one of my plans so I can have the opportunity to make it right. The joy is in the journey. ~ Coach Tammy Lee ✌️

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
$19.99 - Buy Now