Phil's Advanced Duathlon 20/80/10km + Email Access to Coach. 28 Weeks (8:30-12:30 hrs/wk).

Average Weekly Training Hours 09:29
Training Load By Week
Average Weekly Training Hours 09:29
Training Load By Week



A training plan for advanced amateur duathletes.
Get in your best ever race-shape for 20/80/10km duathlons.


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.

"I just finished the advanced duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Thank you so much for a great training plan!" Patrick Keys 22nd July 2018.


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at a 20/80/10km duathlon, although you can include other events too. There are 6 to 10 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 have at least two years experience of frequent duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.



Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Copyright © 2018. Myprocoach Ltd.

Sample Day 2
0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3
0:58:00
47.6TSS
1. Aerobic Endurance Ride

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).

Main Set:
9 mins in upper Z2 + 60 secs in low Z2,
12 mins in upper Z2 + 60 secs in low Z2,
15 mins in upper Z2 + 60 secs in low Z2.

Warm Down:
5 mins in low Z2.

Sample Day 3
0:15:00
19.3TSS
2. Run Off The Bike

Run in Z2, straight after cycling.

Sample Day 4
0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1- Z2 (easy).

Sample Day 5
0:55:00
73.2TSS
Aerobic Endurance/Strength Run

Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.

Sample Day 5
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.

Sample Day 6
2:30:00
108.9TSS
1. Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.