Powerman Sprint Duathlon Race Training Plan
Coach Tammy SlauenwhiteAll plans by this Coach
(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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:42 hrs||1:05 hrs|
|1:17 hrs||1:30 hrs|
|0:50 hrs||0:35 hrs|
Day Off x1
|0:17 hrs||0:20 hrs|
|0:15 hrs||0:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:42 hrs||1:05 hrs|
||1:17 hrs||1:30 hrs|
||0:50 hrs||0:35 hrs|
||0:17 hrs||0:20 hrs|
||0:15 hrs||0:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
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?