Phil's Advanced Long-Distance Duathlon + Email Access to Coach: 20 Weeks (10:00 to 13:00 hrs/wk)
Author
Phil Mosley: MyProCoach™ 20,000+ Sales, 800+ Training Plans, 150+ 5-Star Reviews
All plans by this CoachLength
20 Weeks
Typical Week
3 Bike, 1 Other, 1 Day Off, 5 Run, 2 Strength
Longest Workout
3:30 hrs
Plan Specs
duathlon advanced power based hr based pace based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Get in best ever race-shape!
"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.
"I achieved 3rd overall, 1st in age group and a PB on my bike using your advanced duathlon plan. Thank you so much!" Patrick Keys, July 2018.
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To start this plan you should be able to ride 2:45 hrs and run 80 mins. View sample weeks below:
Click below to watch a Series of 6 Short Videos from Phil about our plans:
Still not sure? We'll happily switch your plan free within 14 days.
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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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.
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Stats
Sample Day 1
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
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 secs 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 to Z2 (easy).
Sample Day 3
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf
Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 20)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 4
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:
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
Main Set:
8 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
Warm Down:
5 mins in low Z2.
Sample Day 4
Run in Z2, straight after cycling.
Sample Day 5
Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.
Sample Day 5
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf
Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6: Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Glute Bridge: 3 x 14 (Exercise 17)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.