Phil's Advanced Long-Distance Duathlon + Email Access to Coach: 14 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:50



A Training Plan for Advanced Amateur 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 50 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.

"I achieved 3rd overall, 1st in age group and a PB on my bike using your advanced duathlon plan. Thank you so much!" Patrick Keys, July 2018.


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Is This Plan For You?
  • Progress from 11:30 to 13 hrs of training per week
  • 3-4 rides and 4-5 runs per week
  • 1 or 2 strength sessions and 1 day off
  • Active recovery weeks are included
  • Brick workouts are included
  • Regular fitness tests to track progress
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and more
To start this plan you should be able to ride 2:45 hrs and run 1:40 hrs. View sample weeks below:
Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We will happily switch your plan within 14 days of purchase.

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.

Onboarding Emails: During checkout you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.


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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 3
0:44:00
72.9TSS
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 Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 3
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 4
0:59:00
60TSS
1. Bike Torque Session

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

Main Set:
10 mins in Z3 (big gear @ 50rpm) + 1 min in Z1,
9 mins in Z3 (big gear @ 60rpm) + 1 min in Z1,
8 mins in Z3 (big gear @ 70rpm) + 1 min in Z1,
7 mins in Z3 (@ 80rpm) + 1 min in Z1,
6 mins in Z3 (@ 90rpm).

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

Sample Day 4
0:20:00
26TSS
2. Run Off The Bike

Run in Z2, straight after cycling.

Sample Day 5
1:15:00
100.6TSS
Aerobic Endurance/Strength Run

Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.

Sample Day 5
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.

Phil Mosley
|
My Pro Coach

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.