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Powerman Sprint Duathlon Training Plan | 8 Week Competitive Build to Race Day | Intermediate Level

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Tammy Slauenwhite

All plans by this Coach
5 (3)

Length

8 Weeks

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.

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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

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 job and family. 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 & 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, core strength workouts (my videos), progressive builds, active recovery, rest days, stretching 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 | tammy@gofitlife.ca



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x2
0:16 hrs 0:15 hrs
Brick x2
1:57 hrs 1:30 hrs
Run x2
1:26 hrs 1:05 hrs
Strength x2
0:28 hrs 0:20 hrs
Day Off x1
—— ——
Walk x1
0:12 hrs 0:20 hrs
Bike x1
1:02 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Other
0:16 hrs 0:15 hrs
Brick
1:57 hrs 1:30 hrs
Run
1:26 hrs 1:05 hrs
Strength
0:28 hrs 0:20 hrs
Day Off
—— ——
Walk
0:12 hrs 0:20 hrs
Bike
1:02 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Tammy Slauenwhite - Structured Training Plans for Endurance Athletes

GO FIT LIFE!

Endurance training plans for triathlon, duathlon, running, and cycling. Also providing plans for cross-training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Contact me if you have questions, especially if you are NOT satisfied with a plan that you purchased. I want the opportunity to make you happy.

The joy is in the journey!

Coach Tammy
tammy@gofitlife.ca
Website: gofitlife.ca

$19.99 - Buy Now