Duathlon Plan

Average Weekly Training Hours 07:43
Training Load By Week
Average Weekly Training Hours 07:43
Training Load By Week

4 Week Progressive Duathlon Plan

Perfect for January

Includes all bike and run sessions plus two whole body strength sessions

Turbo sessions Heart Rate specific

Week 1 7.5 hours week 2 8.5 hours week 3 9.5 hours week 4 TEST WEEK 5 hours

Option of progressive Weeks 5-8 to follow after

Sample Day 1
1:00:00
Full body strength, 3 sets

After warm up do 3 sets of list below with rep number next to them and 30 seconds rest after each exercise. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. Press Ups 15-20 Squats 25 Dips 10 Lunges alternate legs total 20 Plank hold 1 min or until failure back extensions 20 calf raise 30 shoulder press (dumbells) 12 bicep curl (dumbells) 12 upright row (dumbells) 12 bent knee sit ups 25 2 mins full rest before you repeat

Sample Day 2
0:45:00
Bike

Turbo session - 45 mins; Base session 1

Wu [7 mins, from Z1 to Z2, 80-90rpm]
B1 and 4 ~ 5.5 mins, Z2, 90-100rpm;
B2 and 3 ~ 5 mins Z3, 90-100rpm;
All Rec ~ 3mins, Z1, 80=90rpm between blocks;
Wd [5mins, Z1, 80-90rpm].
Concentrate on smooth pedalling and keeping in aero position for blocks.

Sample Day 3
0:45:00
RunEnduranceTotal: 6 mile(60-75%)

Run
Endurance
Total: 6 mile
(60-75% HR)

Sample Day 3
1:00:00
Full body strength, 3 sets

After warm up do 3 sets of list below with rep number next to them and 30 seconds rest after each exercise. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. Press Ups 15-20 Squats 25 Dips 10 Lunges alternate legs total 20 Plank hold 1 min or until failure back extensions 20 calf raise 30 shoulder press (dumbells) 12 bicep curl (dumbells) 12 upright row (dumbells) 12 bent knee sit ups 25 2 mins full rest before you repeat

Sample Day 4
0:45:00
base session 2

Turbo session - 45 mins; base session 2

Wu [7 mins, from Z1 to Z2, 80-90rpm]

B1 and 3 ~ 8mins, Z2, 90-100rpm;
B2 ~ 8mins, Z3, 90-100rpm;
All Rec ~ 4mins, Z1, 80-90rpm between blocks;
Wd [6mins, Z1, 80-90rpm].

Concentrate on smooth pedalling, keeping in aero position for blocks and keeping within zones.

Sample Day 5
0:49:59
medium hills running

10 min jog warm up
3 x (4 x 45 seconds hill efforts)
after 4 x 45 secs reps 5 minute jog on flat then do set 2
ater set 2 of 4 x 45 secs reps 5 minute jog on flat then do set 3
cool down 10 min jog into walk stretch

if base hill efforts are not sprints as this session is about building leg strength and power

Sample Day 7
0:19:59
bonus run

f 2 miles off the bike

HR to stay below 75%

Steve Clark
|
Off That Couch Fitness

15 Years coaching and competing in Multi Sport events from Sprints to Ironman.

Qualified in Sports and Exercise Science ,Qualified Triathlon Coach with British Triathlon, Training Peaks Certified Coach and Qualified Fitness Instructor. Level 3 Qualified
Triathlon Achievements
Sub 9 hour Ironman
European Age Group Gold Medalist at 70.3 distance 2015
British and European Quadrathlon Champion2013
Ironman World Champs Kona Qualifier 2013
Norseman Finisher 2016

Website www.offthatcouchfitness.co.uk