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*D* Duathlon Maintenance Intermediate 8 weeks

Author

Tom Marmarelli

No Ratings

Length

8 Weeks

Plan Specs

duathlon intermediate masters power based pace based tss based strength

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.

Plan Description

The Corona Home Challenge plans come in time to keep advancing as an athlete while swimming is at halt.
In this plan the main goal is to increase your FTP (Funtional Threshold Power \ pace) in both cycling and running, while ialso increasing and maintaining strength.
On an average week you will find 2-3 bike rides, 2-3 runs and 2 strength sessions, all aimed at slowly progressing you to your goal.
The extra content and explanations are linked inside the training plan and are all in hebrew to assist hebrew speaking users.
It is best to use a power meter and GPS running watch to have the most accurate personal plan possible.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:09 hrs 3:20 hrs
1:10 hrs 0:35 hrs
2:38 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:09 hrs 3:20 hrs
1:10 hrs 0:35 hrs
2:38 hrs 1:50 hrs
—— ——

Training Load By Week


Sample Day 1

1:03:00
75.7TSS
Test 20 minutes FTP

Warm Up:
10 min Z1
3 min Z1
3 min Z2
3 min Z3
3 min Z4
3 min Z1

Main Set:
5 min Best effort Z5+
4 min Z1
20 min Best effort Z4+
4 min Z1

Cool Down:
5 min Z1

Sample Day 2

0:35:00
Lower body and Core Strength week 1

List of exercises:

https://drive.google.com/open?id=1OpzYEw539BUzhsPcfFHJcXCkWaO5OxJ-

Upper body and Core Strength:

1. Lunge 3 x 10 (Exercise 4)
2. Box Jump 3 x 10 (Exercise 20)
3. Push Ups 2 x 10 (Exercise 12)
4. Plank: 2 x 30 sec (Exercise 15)
5. Side Plank: 2 x 20 sec (Exercise 16)
6. Pull Through 2 x 10 (Exercise 17)
7. Catch 2 x 10 (Exercise 18)
8. Best Over Row 2 x 10 (Exercise 19)

Sample Day 3

1:01:00
93TSS
Test 30 minutes Run

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins Z1
15 mins Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 60 secs recoveries in Z1).

Main Set: 
30 minutes best effort run. Try to hold as steady pace as possible and not start too fast.

Cool Down:
5 mins Z1 (easy).

Sample Day 4

0:35:00
Upper body and Core Strength week 1

List of exercises:

https://drive.google.com/open?id=1OpzYEw539BUzhsPcfFHJcXCkWaO5OxJ-

Upper body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Shoulder Press 3 x 10 (Exercise 8)
3. Push Ups 2 x 10 (Exercise 12)
4. Plank: 2 x 30 sec (Exercise 15)
5. Side Plank: 2 x 20 sec (Exercise 16)
6. Pull Through 2 x 10 (Exercise 17)
7. Catch 2 x 10 (Exercise 18)
8. Best Over Row 2 x 10 (Exercise 19)

Sample Day 5

1:15:00
88.8TSS
AeT 1h25 Pace

Warm Up:
15 min Z1

Main Set:
1h05 Z2

Cool Down:
5 min Z1

Sample Day 6

2:00:00
85.1TSS
En Steady PWR 2h30

Warm Up:
30 min Z1

Main Set:
1h20 Z2 low

Cool Down:
10 min Z1

Sample Day 8

0:56:15
44.8TSS
En 15-45s PWR

Warm Up:
15 min Z1-Z2

Main Set:
15 x (45 sec Z4 in cadence 95+ + 1 min Z1)


Cool down:
15 min Z1

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