Phil's Intermediate Duathlon 5/20/2.5km + Email Access to Coach: 06 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 1 Custom, 2 Other, 3 Bike, 1 Strength, 4 Run

Longest Workout

1:30 hrs

Plan Specs

duathlon intermediate 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.



A Training Plan for Intermediate Duathletes.
Get in best ever race-shape!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Using your schedule, I have qualified for the Duathlon Worlds! To say I was pleased would be an understatement" Robert Wickham, 2017.

"Thanks to the plan and countless answers to my questions I was able to qualify for my 1st Worlds! I cannot thank you enough." Patrick Keys, 2018.


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Is This Plan For You?
  • Progress from 6:30 to 7:45 hrs of training per week
  • 3 rides and 3-5 runs per week
  • 1 or 2 strength sessions and 1 day off
  • The 3rd week is active recovery
  • Brick workouts are included
  • There is a fitness test at the start of your plan
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and more
To start this plan you should be able to ride 1:20 hrs and run 50 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.

Phil Mosley: Coach & Athlete

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.

Email Support
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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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:22
Training Load By Week
Average Weekly Training Hours: 05:22
Average Weekly Breakdown

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Back to Plan Details

Sample Day 1

0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

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 1

0:40:00
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise. 24)
7. Plank: 1 x 3 (Exercise 20)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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 2

0:30:00
39.3TSS
OPTIONAL Aerobic Endurance Run

A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.

Sample Day 3

0:35:00
60.2TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 3

0:40:00
Build Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 15)
4. Bench Press: 3 x 8 (Exercise 14)
5: Glute Bridge: 3 x 14 (Exercise 17)
6. Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Mountain Climber: 3 x 10 (Exercise 22)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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

0:54:00
55.3TSS
1. Bike Torque Session

Warm Up:
5 mins in Z2 (normal cadence).

Main Set:
10 mins in low Z3 (big gear @ 50rpm) + 60 secs in Z1,
9 mins in Z3 (big gear @ 60rpm) + 60 secs in Z1,
8 mins in Z3 (big gear @ 70rpm) + 60 secs in Z1,
7 mins in Z3 (big gear @ 80rpm) + 60 secs in Z1,
6 mins in Z3 @ 90rpm.

Warm Down:
5 mins in Z2 (normal cadence).

Sample Day 4

0:10:00
12.8TSS
2. Run Off The Bike

Run in Z2, straight after cycling.

Phil's Intermediate Duathlon 5/20/2.5km + Email Access to Coach: 06 Weeks

$34.00 - Buy Now