Intermediate Standard Distance Duathlon Base Program 2.0 -10 weeks (V3.1)
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This Training Program is aimed at the Intermediate standard distance duathlete who wants to build a good aerobic base.
Training volume builds from 5 hours 15 minutes to a maximum of 9 hours 45 minutes.
The program is 10 weeks long:
1 Test Week,
8 Training Weeks,
1 Re-Test Week.
After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be calculated and emailed to you.
This is a free service.
As the training zones for this program are based on % Max Heart Rate, you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)
Requirements for this program:
Run - you will need to have access to a 5km time trial route in the Test and Re-Test weeks.
Bike - you will need to have access to an Indoor trainer or WattBike for the FTP test.
When participating in an endurance training program, you should always include Flexibility and Core training.
Both a sport-specific Flexibility and sport-specific Core Strength program are included with this program.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:33 hrs||2:15 hrs|
|0:38 hrs||0:40 hrs|
|1:54 hrs||1:20 hrs|
|1:06 hrs||1:30 hrs|
|0:25 hrs||0:25 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:33 hrs||2:15 hrs|
||0:38 hrs||0:40 hrs|
||1:54 hrs||1:20 hrs|
||1:06 hrs||1:30 hrs|
||0:25 hrs||0:25 hrs|