Author

Nicole Drummer

All plans by this Coach

Length

14 Weeks

Typical Week

2 Bike, 1 X-Train, 2 Run, 1 Day Off

Longest Workout

1:45 hrs

Plan Specs

duathlon

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is geared toward an advanced beginner to intermediate duathete competing in a short-course event. (approximately 5k run - 30k bike - 5k run). This plan has workouts scheduled 5 days a week, one full rest day and one optional cross-training day. Total training time ranges from 4 to 6.5 hours per week.

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 05:16

Training Load By Week

Average Weekly Training Hours: 05:16

Average Weekly Breakdown

Nicole Odell

NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:00:00

Endurance Bike (60min)

warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.

Sample Day 2

0:45:00

Your Choice!

Do about 45 minutes of any activity. You can strength train, take a yoga class, go rock climbing, or get an easy day in the pool... Take it as a rest day if you need to.

Sample Day 3

0:30:00

Easy Run - 30 min

Warm up for at least 5 minutes. Run or run/walk for 20 minutes. (RPE 4) Cool down to a walk for at least 5 minutes.

Sample Day 4

1:00:00

Spin-Ups (60min)

10min warm-up (easy spin) 5min 80rpm 5min 90rpm Spin-Up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 10min 90rpm Endurance Pace Spin-up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 5min Endurance Pace 5-10min easy spin cool down

Sample Day 6

0:50:00

Endurance Bike (50min)

warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 40 minutes (RPE 5). cool down for 5 minutes.

Sample Day 7

0:40:00

Easy Run - 40 min

Warm up for at least 5 minutes. Run or run/walk for 30 minutes. (RPE 4) Cool down to a walk for 5 minutes.

Sample Day 8

1:00:00

Endurance Bike (60min)

warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.

13wk Duathlon (short course, beginner-intermediate)

$39.99 - Buy Now