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8 week Standard Distance Duathlon Training - Intermediate (free code in description)


Kyla Lupo

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9 Weeks

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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

**Use code gobig4 to get this plan for free until November 10, 2020**

I'm Kyla Lupo and I'll be your digital coach as you train your way to a standard/olympic distance duathlon.
The race distance is a 10k run - 25mile bike - 5k run

This plan assumes you have already done an olympic/international distance triathlon and have maintained *most* of that fitness.
You should be able to comfortably bike 15-20 miles without being sore the next day.
You should be able to run 5 miles without being sore the next day.
You have some experience doing strength workouts and know your own limits.

We'll take your existing fitness as a base and work on getting you more efficient and maybe a little faster.

Any questions at all, ever, email me at

If you have bigger questions (including if this is the right plan for you), get on my calendar for 30 minutes. Use this link:

If you're interested in my team visit

**Use code gobig4 to get this plan for free until November 10, 2020**

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:21 hrs 1:00 hrs
0:09 hrs 1:07 hrs
1:53 hrs 1:30 hrs
1:20 hrs 0:30 hrs
—— ——
0:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:21 hrs 1:00 hrs
0:09 hrs 1:07 hrs
1:53 hrs 1:30 hrs
1:20 hrs 0:30 hrs
—— ——
0:30 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Kyla Lupo

Go Big!

I specialize in brand new triathletes, or those aspiring to be triathletes. I love working with all levels who are looking for that mental and emotional edge to become better racers, and who want to improve their fitness.
I have a team of amazing folks and we are waiting for you to step into your greatness and toe up to the start line. Weekly team meetings, one-on-one coaching, and customized training plans for whatever race you want to tri. You're already amazing, it's time to show the world.