Hilly DUATHLON Medium distance Run/Bike/Run (19 weeks, 7-13hrs/wk)


CPS In-Motion (Simon Clark, Principal Physiologist)

All plans by this Coach


19 Weeks

Typical Week

3 Run, 1 Day Off, 3 Bike

Longest Workout

4:27 hrs

Plan Specs

duathlon intermediate advanced masters power based hr based pace based tss based

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Includes Structured Workouts

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Learn More about Structured Workouts.

This is an effective 19 week plan for duathletes training for a moderate distance HILLY Duathlon 10-16km Run/ 40-60km Bike./10-16km Run

Reliant on the fundamentals of exercise physiology the course profile has been translated to the specific training sessions needed to improve those factors involved in achieving a personal best time. Please check out the CPS In-Motion recommended pacing and racing strategies and complementary PDF guidances.


Convenient endurance sessions are based on a pre-determined Lactate Threshold power / heart rate values. Ideal for intermediate/advanced duathletes with limited training time of 7-13hrs and a current initial baseline Lactate Threshold power between approx. 240-300Watts along with a half-marathon pb below roughly 2-1hr45min or 10km time below 45min.

Sessions, are easily conducted on a turbo or on the road, last between 45min to 2hrs during week days, with tactical active recovery or scheduled days off to promote desired adaptations. Longer sessions at the weekend, usually require Saturday and Sunday rides of various length. Again, volume is periodised throughout as weighting is given to each discipline for the appropriate build of intensity/ load. Sessions have been recently updated for annotated workout descriptions and rationale, with nutritional, racing and pacing strategies where possible.

Sessions are compatible and uploadable as workouts (.fit or .zwo files) on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin or GPS watch.

No indoor/ gym strength conditioning is incorporated into this plan. All neuromuscular work is done in specific sessions on the bike, or hill reps. Body weight exercises and stretching are included You should start this plan from a position of good strength conditioning without any muscular imbalances, such as after a strength & conditioning off-season plan.

This programme is ideal for any medium/long distance duathlon event reliant on having good power-to-weight in climbs and ability to recovery. Commonly the key elements of successful peak performance. Lactate Threshold should be determined independently by a reliable provider/ sports scientist at the start of the plan so accurately scaled zones may be followed throughout.

Weekly training time is typically between 7-14hrs, with no session length greater than 2hrs during weekdays. Sessions are power-based, scaled to Lactate Threshold (Coggans 7 zones) which should be determined prior to the plan start date. These personalised zones will be used for the prescribed intensities in each session description. A Critical Power assessment may substitute Lactate Threshold using a sound testing protocol see:


Follow-up tests should be performed after approx.10 weeks to maintain progression and confirm changes in zones. Users should expect at least 5-10% improvement in baseline Lactate Threshold power or running lactate velocity after the conclusion of the programme if good compliance is achieved.

Sleep, nutrition, stress, rest, compliance and work/life disruption are significant variables which will clearly affect your response to this programme. Although following a structured programme where possible, is more likely to help you achieve your objectives.

Please do not hesitate to get in touch at coach@cpsinmotion.com if you have any queries regarding this plan or if you are considering one-2-one coaching support for another event. Visit www.cpsinmotion.com for more details.

Safe riding!


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:07
Training Load By Week
Average Weekly Training Hours: 08:07
Average Weekly Breakdown

Simon Clark

CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide comprehensive expert support to intermediate and advanced levels of performance athletes, internationally, looking to excel at their discipline of choice. Our focus is always on clients goals and their journey to success.....shared. We also support other coaches and practitioners for guidance and best practice in advanced sports science and robust lab testing.

Back to Plan Details

Sample Day 1

TEMPO Ride WS-1 Aerobic Capacity A

Moderate impact TEMPO ride session. Rolling/ Flat or few climbs.
Warm-up 15 min LOW-TEMPO (95-105rpm)
Approx. 45min continuous UPPER-TEMPO riding (90-95rpm)
Cool-down 15min LOW-TEMPO (preferred cadence)

Sample Day 2

Alternating CONTINUOUS - LT 10km

Alternating Continuous Above (Supra) and Below (Sub) THRESHOLD run to improve lactate threshold duration and pace. Slightly hilly or constant gradient (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
Warm-up 10min TEMPO pace/HR. RPE 6
42min run (approx 10km) with 3min 'on' SUPRA-THRESHOLD (RPE 7/8) (5-10sec/km faster than LT pace) and 3min 'off' SUB-THRESHOLD (RPE 6/7) (5-10sec/km slower than LT pace)
Cool-down 10min TEMPO/AEROBIC pace. RPE 4/5

Sample Day 3

Lactate Threshold LT WS-1

Moderate impact THRESHOLD session. Steady climbc/ or constant gradient where possible.
Warm-up 15 min UPPER ENDURANCE (80-90rpm)
3 x 1min seated fast pedalling (85-100rpm). Rest inbetween intervals.
10 min UPPER TEMPO riding (80-95rpm)
2 x 10min MID THRESHOLD efforts (80-90rpm)
Active recovery 5min between both efforts.
Cool-down 15min UPPER ENDURANCE (80-90rpm)

Sample Day 4

Active Recovery 3km Flat Plus stretching

Active Recovery continuous 3km Easy pace jog flat. (RPE <3). Plus stretching.

Sample Day 5

Lactate Threshold LT WS-6 SubLT/ NM Microbursts

High impact THRESHOLD session. Sub Lactate Threshold intensity with 15second NM microbursts. Constant gradient or long flat preferably into the wind.
Warm-up 20min UPPER ENDURANCE/ LOW TEMPO (preferred cadence 80-95rpm)
4 x 10 min MID-THRESHOLD effort.(preferred cadence 80-95rpm)
with 5 min ENDURANCE recovery in between. (preferred cadence)
20 min UPPER ENDURANCE riding. (preferred cadence)
20 min LOW TEMPO/ LOW THRESHOLD riding with 15 x 15second Microbursts to UPPER NEUROMUSCULAR intensity (high resistance/ big gear, low cadence (60-70rpm).
20-30 min MID-THRESHOLD intensity. (preferred higher cadence 85-100rpm)
Cool-down 15min UPPER ENDURANCE (preferred cadence 80-95rpm)

Sample Day 6

13km Moderate/Hard pace Run - Slightly Hilly Course

Negative split 13km (at 10km race pace for second half). Slightly hilly (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
Warm-up in first 1km.RPE 4/5 AEROBIC/ TEMPO pace.
Build to THRESHOLD/ HM pace through first 7km (RPE 7/8 Somewhat hard/ hard).
Hold pace and build to SUPRA-THRESHOLD (10km pace) for last 6km . Finish last 500m strong AEROBIC CAPACITY (RPE 8/9 Hard).
Try to pace this yourself to effort as well as you can for a good representation of 13km time on a familiar course/ route. Include a couple of long, moderate gradient (6-10%hills, one long 600-800m and one slightly steeper but shorter (8-14% 300-500m).
Cool-down 1km extended over-interval. RPE 5/6. AEROBIC/ TEMPO pace.

Sample Day 7

Active Recovery AR WS-1

Active Recovery Spin - Easy active recovery zone pace/ RPE. Idea is to turn the legs of for minimum blood flow to flush the muscles and prepare for the next training session without stress. (Preferred high cadence 85-95rpm)
Introducing some core-work here will be beneficial. Planks, sit-ups and press-ups are key body-weight exercises to strengthen abdominal and back muscles to support the pelvis and major cycling movers.

Hilly DUATHLON Medium distance Run/Bike/Run (19 weeks, 7-13hrs/wk)

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