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
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