8 week Sprint Distance Duathlon Training - Intermediate
8 week Sprint Distance Duathlon Training - Intermediate
Length
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 kyla@gobig.life
If you have bigger questions get on my calendar for 30 minutes. Use this link: https://bookme.name/gobiglife/30-minutes-with-coach-kyla
If you're interested in my team visit www.teamgobig.life
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
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:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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