Duathlon - short course - Intermediate

Average Weekly Training Hours 05:43
Training Load By Week
Average Weekly Training Hours 05:43
Training Load By Week

This 12-week plan is designed for the multisport athlete who has a few races (tris or dus) under their belt and is looking for a more focused plan to train for their next or first duathlon. Before starting this plan you should be able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 30 to 60 minutes per day during the week and up 2 hours per day on the weekends.

Sample Day 1
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2
0:30:00

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.

Sample Day 2
0:10:00
Core

Your choice of ab and back exercises.

Sample Day 4
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4
0:15:00
Quick cadence easy run

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 5
0:30:00

Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.

Sample Day 5
0:10:00
Core

Your choice of ab and back exercises.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com