Peak for your Long Distance Duathlon!
"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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This plan is designed to get you in peak shape for your priority "A" Long-Distance Duathlon. Perfect for Powerman or similar with events involving a total Run of 20-30K and Bike of 60-90K. There are 6 to 10 workouts, a strength session and a day off each week. The 4th week is active recovery. There are brick workouts and a race taper phase. The workouts are compatible with Zwift, Garmin and more. To be successful with this plan you should have at least 2 years experience of frequent run/bike training. Guidance is provided for Heart Rate, Feel, Power or Pace.
Still not sure? We will happily switch your plan within 14 days of purchase.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
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.
These short mid-week workouts are well suited to an indoor bike trainer, but you could also ride outside. They can boost your thresholds, without causing excess fatigue.
10 mins in mid Z2,
5 mins in upper Z2,
15 mins in upper Z3 + 2 mins recovery in Z1,
12 mins in upper Z3 + 2 mins recovery in Z1,
8 mins in upper Z3.
5 mins in Z2.
Run straight off the bike:
10 mins in Z3,
10 mins easy in Z2.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1- Z2 (easy).
Ride mainly in Z2, in the lower to mid range.
10 mins in Z2,
5 x (20 secs in upper Z2 + 40 secs in low Z2).
10 mins in upper Z2 + 1 min recovery in low Z2,
9 mins in upper Z2 + 1 min recovery in low Z2,
8 mins in upper Z2 + 1 min recovery in low Z2,
7 mins in upper Z2 + 1 min recovery in low Z2.
5 mins in Z2.
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.