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Duathlon - INTERMEDIATE Plan


Pinnacle Multisport

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10 Weeks

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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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Plan Description

This a 10 week plan for the INTERMEDIATE athlete who has already undertaken a duathlon or triathlon and are looking to improve either their technique or finishing time.

Distances this plan is suitable for:

Sprint - 5km run / 20km bike / 2.5km run
Standard - 10 km run / 40km bike / 2.5km run

All workouts are written in plain easy to understand English and based on heart rate zones or Rate of Perceived Effort (RPE). If using heart rate you will require a suitable watch that you can view your heart rate whilst doing the workouts.

After completing the 10 week plan you will have a a good fitness to complete your duathlon and improve your time.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:07 hrs 1:30 hrs
Other x4
0:45 hrs 0:10 hrs
Day Off x2
—— ——
Bike x2
2:19 hrs 2:00 hrs
X-Train x1
0:18 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:07 hrs 1:30 hrs
0:45 hrs 0:10 hrs
Day Off
—— ——
2:19 hrs 2:00 hrs
0:18 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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