8-Week Powerman Sprint Duathlon Race Training Plan
💥 This duathlon training plan is an 8-week competitive build to race day for a Powerman Sprint Duathlon. While distances vary, the plan will prepare you for a 5 km run + 30 km bike + 5 km run. If your race is close to these distances, this plan will still serve you.
💥 This duathlon race plan is best suited for intermediate athletes that have completed their base training. In the first week, you will dive straight into tempo and threshold work alongside endurance training.
❤️ The plan uses MaxHR and so lactate threshold testing is not required. 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 and recovery week. Email support is included too.
💪 There is also a weekly core strength workout and a full-body foundational strength training workout for endurance athletes. These routines are guided by video and can be done at home with dumbbells. The routines repeat each week but you are guided on how to progress them so you get 7 solid weeks of full-body and core strength training to increase durability and fatigue resistance while reducing the risks of injuries.
🎁 I also included free access to a guided mobility plan for Mondays. This is a great way to make use of an active rest day. The mobility plan is low stress and provides you with video tutorials on how to assess your mobility at home for ankles, hips, shoulders and t-spine and gives you the corrective exercises. It includes extra bonus material for those that need to do this more often.
ATHLETE TESTIMONIAL:
"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....." ~ Kevin
Coach Tammy Lee
GO FIT LIFE Coaching
📧 tammy@gofitlife.ca
🌐 gofitlife.ca
Coach Tammy Lee is a certified mountain biking, running, triathlon, multi-sport, strength, and weight loss coach with a B.A. and B.Ed. and 25 years of experience. She’s been writing custom plans since 1999 and has coached hundreds of athletes of all levels. Owner of GO FIT LIFE Coaching & Education, she offers personal coaching on TrainingPeaks and skills clinics in Alberta and Nova Scotia. NEW for 2026 – Partnered coach with TransRockies Race Series.