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Novice Standard Distance Duathlon Training Plan (V3.22) - 13 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

MultiSportCoaching.co.za

All plans by this Coach

Length

13 Weeks

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

A training plan for the Beginner or Novice Duathlete wanting a training plan to prepare them for a standard distance duathlon.

The training starts at 5 hours and 47 minutes a week and builds to a maximum of 7 hours and 52 minutes per week.

The Running Sessions are based on %THR (Threshold Heart Rate) so you will require a heart rate monitor.
The Cycling Sessions are based on %THR (Threshold Heart Rate) so you will require a heart rate monitor.


What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.

What can you expect?
This is a 13-week plan:
Week 1 - Test week
Weeks 2 to 5 - Basic endurance training
Weeks 6 to 9 - Increase in volume and intensity
Weeks 10 to 12 - Peak intensity
Week 12 - Taper Week
Week 13 - Race Week

For the run test:
You will need to have access to a 5km time trial route.

For the bike test:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.

##Must have a heart rate monitor.


If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
02:10:00 02:00:00
Run x2
02:10:00 01:45:00
Other x2
00:29:00 00:35:00
Brick x1
01:25:00 01:30:00
Day Off x1
—— ——
Strength x1
00:33:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
02:10:00 02:00:00
Run
02:10:00 01:45:00
Other
00:29:00 00:35:00
Brick
01:25:00 01:30:00
Day Off
—— ——
Strength
00:33:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.


  • 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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