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Duathlon Foundation | Beginner | 4 Week - Part 4 | Offseason & Base Phase w/ Strength Training

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Mark Saroni

All plans by this Coach


4 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

Winning is a Mindset Not a Spot on the Podium

The Duathlon Foundation plan focuses on building specific running & cycling strength & aerobic conditioning during the foundation phase of an athlete's training season. Whether you race duathlon exclusively, are a runner that enjoys cross-training with the bike, or a triathlete who doesn't have access to a pool, this plan provides a balanced & safe progression in volume & intensity to help you get fit & Suffer Faster than you ever have before!


"The program gets five stars from me. At the end of the day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."

-Happy Customer

Wondering if this plan is right for you?

CONTACT us & we'll help you make the right decision       


  • Emphasis on skill development, running mechanics, strength training, mobility & force generation
  • Similar workouts as our Triathlon Foundation plans but with extra cycling & running in place of swim workouts.
  • Works on sport specific technical limiters
  • Detailed workout instructions
  • Intervals set to your specific training zones
  • Plan can be re-used year after year

Build your Chronic Training Load in a consistent & safe manner!


  • GPS watch
  • Access to basic strength & mobility equipment (stretch cords, free weights)
  • *A HR monitor is recommended but not required


  • Unlimited athlete-initiated email support
  • Workout exports to Garmin, Zwift, & other platforms

📩  Additional Information

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
Other x3
00:05:00 00:05:00
Strength x3
00:57:00 00:45:00
Run x3
02:14:00 01:10:00
Bike x2
03:00:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
00:05:00 00:05:00
00:57:00 00:45:00
02:14:00 01:10:00
03:00:00 02:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

  • 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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