Iván Koch | Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, Duathlon
16-Week Duathlon Classic (10k Run / 40k Bike / 5k Run) + Strength — Beginner - Bike by power, run by pace
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
Check all reviews
here
🏆 Your power meter knows your FTP. Give it a race.A duathlon is not a run plus a ride: a 10k, a 40k on tired legs, a 5k on legs that just stopped pedalling.
Every run is prescribed by pace from your 30-minute run test, every ride by power from your 30-minute FTP test — the same protocol in both sports, one number each. Both tests repeat in week 9; 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, recovery every fourth 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 FTP (tests in weeks 1 and 9). Power meter or smart trainer.
- 🏋️♂️ Gym: 2 strength sessions — legs, hips, calves, core — exercises 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 power + 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
- Outdoors or on the trainer. Syncs to Garmin, Polar, Wahoo, Suunto, Coros, Apple
Other levels? No power meter?All our duathlon plans
here — including this same plan by heart rate, no power meter needed.
Questions?
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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.