Iván Koch | Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, Duathlon
16-Week Duathlon Classic (10k Run / 40k Bike / 5k Run) + Strength — Beginner - No power meter needed
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
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🏆 Two tests, two numbers, no power meterA duathlon is not a run plus a ride. It is a 10k, a 40k on tired legs and a 5k on legs that just stopped pedalling.
Every run is prescribed by pace from your 30-minute run test, every ride by heart rate from your 30-minute bike test — lactate threshold heart rate, not max HR. No power meter needed. Both tests repeat in week 9, so your zones move with you.
Weeks 1–8 build the two sports. Weeks 9–16 train the race: transitions every Saturday, a rehearsal in week 15, race day on the final Sunday. For the athlete who trains a few times a week and is racing a duathlon for the first time.
Plan Features
- Duration: 16 Weeks — two 8-week blocks, every fourth week a recovery week, race on the last Sunday
- Level: Beginner - 2 Runs + 2 Rides + 2 Strength; 1 transition day a week from week 9 (5 to 7 hours per week)
- Zones: run by threshold pace, bike by LTHR (tests in weeks 1 and 9). Chest strap recommended.
- 🏋️♂️ Gym: 2 strength sessions — legs, hips, calves, core — every exercise explained
- Block 1 — Build the engines (Weeks 1-8)
- 🏃 1 tempo or threshold run + a long run up to 90 minutes
- 🚴 1 sweet spot or threshold ride by heart rate + a Sunday ride up to 2:30
- Block 2 — Train the race (Weeks 9-16)
- 🏃 10k-pace intervals, threshold runs, runs off the bike
- 🚴🏃 Saturdays alternate run → bike and bike → run; Sunday rides to 2:45
- 🏁 Week 15 rehearsal, week 16 taper, race Sunday (or a full 10k/40k/5k simulation)
- Outdoors or on the trainer. Syncs to Garmin, Polar, Wahoo, Suunto, Coros, Apple Watch
Looking for other levels?View all our duathlon plans
here.Not sure which one?
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Why choose Triaperformance?
Our 2025-2026 certifications
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.