Get in your best ever race-shape for 20/80/10km duathlons.
"I just thought I'd let you know that using your schedule, I managed to qualify for the World Duathlon Champs in Canada in Aug. To say I was pleased would be an understatement!" - Robert Wickham, UK, May 2017
"I have made nice gains in pace and power following your plan. For example I'm about to go on a 2 hour zone 2 run at 7:50 pace whereas 3 months ago I was doing the same run at 8:40 pace. Obviously an improvement of fitness. Thanks also for being responsive to my questions" - Peter Eberle, 10th April 2018
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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 9 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 12-months experience of frequent duathlon training. 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.
12 mins in Z2,
5 mins as (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.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
5 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).
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.
5 mins in low Z2.
Run in Z2, straight after cycling.
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).
Please click on the link below for your guide to the strength and conditioning workouts.
A steady run, mainly in Z2. You should be able to chat at this intensity.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity.