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Intermediate Standard Distance Duathlon Base Program 2.0 -10 weeks (V3.1)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching

All plans by this Coach
No Ratings

Length

10 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.

Still have questions about this plan?
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

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
3:33 hrs 2:15 hrs
Otherx2
0:38 hrs 0:40 hrs
Runx2
1:54 hrs 1:20 hrs
Day Offx1
—— ——
Brickx1
1:06 hrs 1:30 hrs
Strengthx1
0:25 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
3:33 hrs 2:15 hrs
Other
0:38 hrs 0:40 hrs
Run
1:54 hrs 1:20 hrs
Day Off
—— ——
Brick
1:06 hrs 1:30 hrs
Strength
0:25 hrs 0:25 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.