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TPS Advanced Standard Duathlon Plan - 12 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

Nick Saunders

All plans by this Coach
No Ratings

Length

12 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.

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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

This Duathlon training plan is designed for the advanced athlete. It is a 12 week progressive plan sub divided into three 4 week blocks. Each 4 week block has an easier 4th week where volume is cut back to allow for recovery. There is a day off every Friday.
Strength sessions have not been included. It is recommended that you maintain some form of maintenance strength session twice a week, good days to do this would be Monday and Thursday.
You need to be in good shape to start this training plan. There are weekly interval running sessions so it is advisable that you have done interval training in the lead up to this plan.
Workouts are designed to be used with a heart rate monitor on the bike and run. With the bike workouts you have the option to use power or Heart rate. TPS uses the Joe Friel Training Zones:

https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

If you have any questions about the plan email nicktpscoach@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:50 hrs 1:20 hrs
Bike x3
4:10 hrs 3:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:50 hrs 1:20 hrs
Bike
4:10 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.
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