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Phil's Off-Season Plan: Duathlon (Beginner) (3~5 hrs/wk) + Email Coach Access: 12 Weeks

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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Length

12 Weeks

Plan Specs

duathlon beginner power based hr based pace based tss based

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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.

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Plan Description



Off Season Fitness Maintenance Plans for Beginner or Time Limited Sprint and Standard Duathletes.
3 to 5 training hours per week.


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  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
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Is This Plan For You?
  • Recover from your season of racing and training
  • Stay fit for when the time comes to start ramping up your training again
  • 3 to 5 hrs of training per week, for Beginner or Time Limited Sprint & Standard Duathletes
  • 2 rides and runs, 2 strength sessions and 2 days off each week
  • Training volumes peak at 1:20 hr ride and 45 min run
  • Train using HR, Feel, Power or Pace
To start you should be able to ride 40 mins and run 30 mins. Sample weeks:Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Email Support
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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:05 hrs 0:40 hrs
1:38 hrs 1:20 hrs
1:13 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:05 hrs 0:40 hrs
1:38 hrs 1:20 hrs
1:13 hrs 0:45 hrs
—— ——

Training Load By Week


Phil Mosley

MyProCoach™

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.

Sample Day 1

0:31:00
23.9TSS
Aerobic Endurance Bike

The intensity of this bike session is relatively low, but it's still enough to stop your body from de-training. This workout works well on an indoor bike trainer; you can also do it outside.

Warm Up:
5 mins in Z2.
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
4 x (3 mins in top end Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 2

0:30:00
Maintenance 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

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Tricep Kickback: 3 x 10 (Exercise 15)
4. Bent Over Row: 3 x 10 (Exercise 12)
5. Mountain Climber: 3 x 8 (Exercise 22)
6. Reverse Crunch: 3 x 12 (Exercise 26)
7. Plank: 3 Reps (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
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

0:25:00
34.3TSS
Speed Workout Run

Warm Up:
5 mins easy in Z2,
3 x (20 secs in Z4 + 40 sec recoveries in Z1-2).

Main Set:
2 x (2 mins in Z4 + 4 min recoveries in Z2).

Warm Down:
5 mins in Z2.

Sample Day 4

0:30:00
Maintenance 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

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Push Up: 3 x 12 (Exercise 13)
4. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
5. Glute Bridge: 3 x 14 (Exercise 17)
6. Plank: 3 reps (Exercise 21)
7. Sit-Up: 3 x 10 (Exercise 25)

Flexibility: 5 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
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 6

0:40:00
29TSS
Easy Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will maintain your efficiency for using fat for fuel and ability to transport oxygen to your working muscles. Feel free to increase the length of this ride.

Sample Day 7

0:30:00
39.3TSS
Easy Run

A nice steady run in Z2. You should be able to chat at this pace. Make these runs social and fun. You can add up to 30 minutes to these easy runs if you wish.

Sample Day 9

0:40:00
Maintenance 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

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
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.

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