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8 week Sprint Distance Duathlon Training - Intermediate

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8 week Sprint Distance Duathlon Training - Intermediate


Kyla Lupo

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9 Weeks

Plan Description

I'm Kyla Lupo and I'll be your digital coach as you train your way to a sprint distance duathlon.

The race distance is a 3 mile run, a 12 mile bike, and a 1.5 mile run.
This plan assumes you have already completed a Sprint distance triathlon and are looking to get faster as well as develop and hone your skills as a duathlete.
The plan assumes that you are "fit" enough to be able to do a Sprint distance triathlon next week, if you were given the chance.
You are able to run 4 miles without being sore the next day.
You are able to bike 15 miles or 1.5 hours and not be sore the next day.
You have experience with strength workouts and know how to push yourself without getting hurt.

We'll take these 8 weeks to use the base you have already created and develop efficiency and speed. If you've completed a Sprint distance race and want to get faster, this is the plan for you.
If you've completed an Olympic/International distance race and are worried about your fitness level, this is a great plan to follow to assess where your fitness is and what the next training step is for you.

You can follow this plan with the "8 week Standard Distance Duathlon - Beginner or Intermediate" to continue to build your base and go for the longer distance!

Any questions at all, ever, email me at

If you have bigger questions get on my calendar for 30 minutes. Use this link:

If you're interested in my team visit

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x5
00:51:00 00:30:00
Run x4
00:11:00 01:07:00
Strength x3
01:20:00 00:30:00
Bike x3
01:19:00 01:00:00
Custom x1
—— ——
X-Train x1
00:20:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:51:00 00:30:00
00:11:00 01:07:00
01:20:00 00:30:00
01:19:00 01:00:00
—— ——
00:20:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Kyla Lupo

Go Big!

Team Go Big is committed to a radical level of body inclusivity. No matter your gender, size, race, or anything else - you are welcome here. Even more so - you are honored exactly as you are right now.
I coach 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.

  • 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.

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