Phil's Off-Season Plan: Duathlon (Advanced) + Email Access to Coach: 4 Weeks (6:30-7:15 hrs p/week)

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Phil's Off-Season Plan: Duathlon (Advanced) + Email Access to Coach: 4 Weeks (6:30-7:15 hrs p/week)

Author

Phil Mosley. This is a free plan! Use code: 100Support - MyProCoach™

All plans by this Coach

Length

4 Weeks

Typical Week

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

Longest Workout

2:20 hrs

Plan Specs

duathlon advanced 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.



Off Season Fitness Maintenance Plans for Advanced Sprint and Standard Duathletes.
6:30 to 7:15 training hours per week.


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Is This Plan For You?
  • Recover from your season of racing and training
  • Stay fit for when the time comes to start ramping up your training again
  • 6:30 to 7:15 hrs of training per week, for Advanced Sprint & Standard Duathletes
  • 2 or 3 rides and runs, 2 strength sessions and 1 day off each week
  • Training volumes peak at 2:20 hr ride and 75 min run
  • Train using HR, Feel, Power or Pace
To start you should be able to ride 1:50 hrs and run 60 mins. Sample weeks:Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:51
Training Load By Week
Average Weekly Training Hours: 06:51
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.

Sample Day 1

0:42:00
45.9TSS
Speed Workout Bike

Warm Up:
88 mins easy in Z2.
5 x (10 secs in Z4-5 + 50 secs easy in Z2).

Main Set:
4 x (3 mins in upper Z4 + 3 min recoveries in low Z2).

Warm Down:
5 mins in Z2.

Sample Day 1

0:30:00
Maintenance 3: Strength and Conditioning

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

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

Whole Body Strength:
1. Squat: 3 x 16 (Exercise 1)
2. Squat Jump: 3 x 10 (Exercise 2)
3. Tricep Kickback: 3 x 10 (Exercise 15)
4. Bent Over Row: 3 x 10 (Exercise 12)
5. Spider Climber: 3 x 8 (Exercise 23)
6. Bicycle Crunch: 3 x 10 (Exercise 24)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 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.

Sample Day 2

0:35:00
49.4TSS
Speed Workout Run

Warm Up:
10 mins easy in Z2,
5 x (20 secs in Z5 + 40 sec recoveries in Z1).

Main Set:
6 x (1 min in Z4-5 + 90 secs recoveries in Z1-2).

Warm Down:
5 mins easy, slow jog in Z2.

Sample Day 3

0:47:00
45.4TSS
Bike Torque Session

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

Main Set:
12 mins in Z3 (big gear @ 60rpm),
3 min recovery in Z2,
12 mins in Z3 (big gear @ 60rpm).

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

Sample Day 3

0:30:00
Maintenance 3: Strength and Conditioning

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

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

Whole Body Strength:
1. Squat: 3 x 16 (Exercise 1)
2. Step Up: 3 x 10 (Exercise 7)
3. Bulgarian Squat: 3 x 12 (Exercise 4)
4. Push Up: 3 x 12 (Exercise 13)
5. Glute Bridge: 3 x 14 (Exercise 17)
6. Plank: 3 reps (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 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.

Sample Day 4

0:36:00
53.2TSS
Threshold Efforts Run

Warm Up: 
10 mins in Z2.

Main Set:
3 x (5 mins in Z4 + 2 min recoveries in Z2).

Warm Down:
5 mins in Z2

Sample Day 5

1:50:00
79.9TSS
Easy Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity.

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