Browse More Plans

Duathlon - #NLECrew 12 week Olympic Duathlon Beginner (HR based)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Maria Simone

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Creator: Maria Simone, No Limits Endurance Coaching

Length: 12 weeks

Weekly Duration: The plan begins just under 4 hours, and tops out at 7 hours and 20 minutes. This includes core work.
Ability level: Beginner

This 12-week plan is ideal for the athlete who will be attempting to complete an olympic-distance duathlon for the first time. This plan can work for the athlete who is doing their first-eve duathlon as well, provided you can do the training durations listed below prior to starting the plan.

The plan includes information about how to set your HR zones for cycling and running. Cycling workouts are structured using HR, with some cadence guidelines. Run workouts are structured primarily by heart rate, and a few speed-based runs using some pace suggestions. Athletes are also given instructions on how to gauge RPE to match up with the zones.

Prior to starting this plan, you should be able to run 20-30 minutes continuously, and ride your bike for 30-45 minutes continuously. The plan includes 3 rides per week, and 3-4 runs per week. It also includes core workouts, and suggestions for pre-run activation.

This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.

Upon purchase of the plan, you can email Maria for the code to get your club discount.

For more information about No Limits Endurance Coaching, please visit our website at

Join us on Facebook and let us know how the training goes and how the race goes!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:07:00 01:10:00
Bike x3
02:30:00 01:30:00
Other x3
00:10:00 00:10:00
Strength x3
00:28:00 00:20:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
02:07:00 01:10:00
02:30:00 01:30:00
00:10:00 00:10:00
00:28:00 00:20:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
$25.99 - Buy Now