Intermediate Standard Distance Duathlon Base Training Plan (V3.22) -10 weeks
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A training plan for an Intermediate Duathlete wanting to build up their base fitness before the start of a season or to get back into training after some time off.
The training starts at 5 hours and 15 minutes a week and builds to a maximum of 9 hours and 45 minutes per week.
The Running Sessions are based on %THR (Threshold Heart Rate) so you will require a heart rate monitor.
The Cycling Sessions are based on %THR (Threshold Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This is a 10 week Plan:
Week 1 - Test week
Weeks 2 to 8 - Base training
Week 10 - Re-Test Week
For the run test:
You will need to have access to a 5km time trial route.
For the bike test:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.
##Must have a heart rate monitor.
If you have any questions, schedule a FREE virtual consultation through our website.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:33 hrs||2:15 hrs|
|0:38 hrs||0:40 hrs|
|1:54 hrs||1:20 hrs|
Day Off x1
|1:06 hrs||1:30 hrs|
|0:25 hrs||0:25 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:33 hrs||2:15 hrs|
||0:38 hrs||0:40 hrs|
||1:54 hrs||1:20 hrs|
||1:06 hrs||1:30 hrs|
||0:25 hrs||0:25 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor