Get in great race-shape for your 5/20/2.5km duathlon events!
"Your plan combined with TrainingPeaks is the perfect combination. It made my first season very enjoyable." Mike O'Reilly, 2nd August 2018
"I can't tell how much I am enjoying the plan. It's amazing to know what training I am going to do weeks before." Rachel Kjearsgaard. 6th April 2018
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This plan is designed to get you in peak shape for your target "A" race at a 5/20/2.5km duathlon, although you can include other events too. There are 5 to 6 workouts per week, including a strength workout. There's a day off each week and every fourth week is an active recovery week. There are brick workouts and a race taper phase. To be successful with this plan you should already be able to jog for 20 mins and cycle 30 mins. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
5 mins in Z2.
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z1-Z2 (easy/steady).
Run/jog/walk for 20 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
Please click on the link below for your guide to the strength and conditioning workouts.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity.
Steady run, mainly in Z2. You should be able to chat at this intensity. Feel free to walk occasionally, if it helps you stay in Zone 2.
This workout works well on an indoor bike trainer.
5 mins in Z2,
5 mins as (10 secs in Z4-Z5 + 50 secs in Z2).
3 x (3 mins in upper Z4 + 2 min recoveries in low Z2).
4 mins in Z2.
These short runs will maintain and develop your leg speed, in preparation for longer efforts later on.
5 mins Z2,
5 x (30 secs in Z4 + 30 sec recoveries in Z1).
2 x (2:30 mins in Z4 + 2 min in Z2).
3 mins in Z2.