Middle Distance Duathlon 80/20 Polarised | HR & Power | BEG L1 | 18 Wk | Email Access to Coach
Middle Distance Duathlon 80/20 Polarised | HR & Power | BEG L1 | 18 Wk | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your Middle Distance Duathlon 18 Week Race Plan
Welcome to your 80/20 polarised Middle Distance Duathlon training plan!
We will use the very latest techniques of polarised training to get you to the finish line in great shape & enjoy your training journey on the way. This plan is 18 weeks with a general phase of 9 weeks, a specific phase of 7 weeks & a 2 week taper.
Polarised training is a model which means you will spend 80% of your time training at a moderate intensity & 20% at a high intensity. Polarised training plans generally outperform other training methods & help prevent injury.
In the specific phase, the weekend bike & run workouts are scheduled on the same day & should be done back to back as a "brick" session to simulate the demands of middle distance duathlon racing.
On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day. There is an optional Sprint or Olympic Distance practice race or race simulation in week 15.
In the general phase there are sessions in HR Zone 3 & above to develop speed, muscular endurance & aerobic capacity.
This plan is for first time half distance athletes & even first time duathletes and enable you to finish strong at your event. You should be able to run comfortably for 45 minutes and cycle for 60 minutes plus complete at least 3 hours of aerobic exercise over seven days.
The weekly training load starts at 4 hours in week 1 & peaks at 10 hours in week 16.
What do you get in the plan:
- 18 weeks of bike, run and S&C sessions (HR & Power)
- S&C sessions to help prevent injuries from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Run drill videos, S&C exercises and more
- The bike sessions include Power based profiles that you can download and use with your power meter or indoor trainer (Zwift, TrainingPeaks Virtual, Wahoo, Garmin etc)
- The Run sessions have Heart Rate structured session for download to Garmin, Coros etc
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Good luck with your training and middle distance duathlon event!
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x3
|
00:36:00 | 00:25:00 |
|
Run
x2
|
02:05:00 | 02:00:00 |
|
Bike
x2
|
03:09:00 | 03:30:00 |
|
Day Off
x1
|
—— | —— |
|
strength
x1
|
00:35:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:36:00 | 00:25:00 | |
|
|
02:05:00 | 02:00:00 | |
|
|
03:09:00 | 03:30:00 | |
|
|
—— | —— | |
|
|
00:35:00 | 00:45:00 |
Training Load By Week
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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