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Duathlon - INTERMEDIATE Plan


Pinnacle Multisport

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10 Weeks

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.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:07:00 01:30:00
Other x4
00:45:00 00:10:00
Day Off x2
—— ——
Bike x2
02:19:00 02:00:00
X-Train x1
00:18:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:07:00 01:30:00
00:45:00 00:10:00
Day Off
—— ——
02:19:00 02:00:00
00:18:00 00:30:00

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.

  • 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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