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Phil's Off-Season Plan: Intermediate Long Duathlon (6~9 hrs/wk) + Email Coach Access: 8 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

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

All plans by this Coach
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Length

8 Weeks

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?
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



Off Season Fitness Maintenance Plans for Intermediate Long Distance Duathletes.
6-8:30 training hours per week.


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • CHOOSE from 180+ Duathlon plans (6-40wks) for all levels of athletes & masters (browse them here!)
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"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, 2018


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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
  • 6 to 8:30 hrs of training per week, for Intermediate Long Distance Duathletes
  • 2 or 3 rides and runs, 2 strength sessions and 1-2 days off each week
  • Train using HR, Feel, Power or Pace
To start you should be able to ride 2:15 hrs and run 55 mins. Sample weeks:Click below to watch a Series of 6 Short Videos from Phil about our plans:



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  • Nonstop email coach support
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Email Support
:

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
2:17 hrs 1:30 hrs
1:05 hrs 0:40 hrs
4:03 hrs 3:15 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
2:17 hrs 1:30 hrs
1:05 hrs 0:40 hrs
4:03 hrs 3:15 hrs
—— ——
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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

0:36:00
48.6TSS
Speed Workout Run

Warm Up:
10 mins easy in Z2.

Main Set:
4 x (1 min in Z3 + 1 min recovery in Z1),
5 x (1 min in Z4 + 1 min recovery in Z1),
1 min in upper Z5.

Warm Down:
7 mins easy, slow jog in Z2.

Sample Day 3

0:52:00
47.5TSS
Speed Workout Bike

Warm Up:
15 mins easy in Z2,
5 x (5 secs in Z5 + 55 secs in Z2).

Main Set:
10 x (40 secs in Z2 + 20 secs in Z5),
2 mins recovery in low Z2,
10 x (40 secs in Z2 + 20 secs in Z5).

Warm Down:
10 mins in Z2.

Sample Day 3

0:40:00
Maintenance 2: 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 16 (Exercise 1)
2. Bulgarian Squat: 3 x 10 (Exercise 4)
3. Calf Raise: 3 x 12 (Exercise 8)
4. Bench Press: 3 x 10 (Exercise 14)
5. Bent Over Row: 3 x 10 (Exercise 12)
6. Reverse Crunch: 3 x 12 (Exercise 26)
7. Spider Climber: 3 x 8 (Exercise 23)
8. Bicycle Crunch: 3 x 10 (Exercise 24)
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.

Sample Day 5

0:30:00
39.3TSS
Easy Run

A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.

Sample Day 5

0:30:00
Maintenance 2: 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 16 (Exercise 1)
2. Squat Jump: 3 x 8 (Exercise 2)
3. Alternate Lunge: 3 x 9 (Exercise 5)
4. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
5. Glute Bridge: 3 x 14 (Exercise 17)
6. Reverse Crunch: 3 x 14 (Exercise 26)

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 6

2:15:00
98TSS
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

0:55:00
73.2TSS
Aerobic Endurance

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.

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