Peak for your Sprint Distance Duathlon!
"You have changed my results for the better. I am amazed that I'm competing at the ITU Worlds!" Richard Lonsdale, 2016.
"Using your advanced duathlon plan I achieved 3rd overall, 1st in age group and a PB on my bike. Thank you so much for a great training plan!" Patrick Keys, 2018.
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This plan is designed to get you in peak shape for your priority "A" Sprint Duathlon (usually 5/20/2.5KM), although you can include other events too. There are 3-4 bikes, 4-5 runs, a strength session and a day off each week. The plan is periodised and includes an active recovery week, brick workouts and taper. Fitness tests enable you to train at correct intensities and track your progress. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have two years experience of duathlon 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.
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.
10 mins in Z2,
5 x (20 secs in upper Z2 + 40 secs 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,
6 mins in upper Z2 + 1 min recovery in low Z2.
10 mins in Z2.
Please check the link below for full exercise instructions, progressions, alternatives and videos:
Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Reverse Lunge: 3 x 6 (Exercise 6)
3. Step Up: 3 x 10 (Exercise 7)
4. Bench Press: 2 x 12 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bird Dog: 3 x 8 (Exercise 18)
7. Lying Hip Abduction: 3 x 12 (Exercise 19)
8. Plank: 1 x 3 (Exercise 20)
9. Reverse Crunch: 3 x 12 (Exercise 26)
Flexibility: 10-15 minutes
1. 3 x 8 = 3 sets of 8 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.
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 secs 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 to Z2 (easy).
Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.
Ride mainly in Z2, in the lower to mid range.
Begin with 10 mins in Z2, then increase the pace to upper Z3 for the remainder of the run.