Get in great race-shape for your Sprint Duathlon events!
"Your plan combined with TrainingPeaks is the perfect combination. It made my first season very enjoyable." Mike O'Reilly, 2018
"I can't tell how much I am enjoying the plan. It's amazing to know what training I am going to do weeks before." Rachel Kjearsgaard, 2018
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This plan is designed to get you in peak shape for your Sprint Duathlon event (usually 5/20/2.5KM). There are 2-3 bikes, 3-4 runs, a strength session and 1-2 days off each week. The plan includes active recovery weeks, brick workouts and a taper phase. Regular fitness tests enable you to train at correct intensities and track your progress. Workouts can be synced and exported to your devices and are compatible with Zwift, Garmin and more. To start this plan you should be able to ride for 30 mins and jog for 15 mins. Guidance is provided for Heart Rate, Feel, Power or Pace.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
5 mins 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 fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z1-Z2 (easy/steady).
Run/jog/walk for 20 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance. Feel free to walk occasionally, if it helps you stay in Z2.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
5 mins Z2,
5 x (10 secs in Z4 + 50 secs in Z2).
8 x (1 min in Z4 + 60 sec recoveries in Z2).
5 mins in Z2.
5 mins in Z2,
5 x (20 secs in Z5 + 40 secs rests in Z1).
4 x (1 min in Z4-Z5 + 1 min recoveries in Z1-Z2).
4 mins in Z2.