Achieve your best ever race-shape for Standard Duathlon.
"Using your schedule, I have qualified for the Duathlon Worlds! To say I was pleased would be an understatement" Robert Wickham, 2017.
"Thanks to the plan and countless answers to my questions I was able to qualify for my 1st Worlds! I cannot thank you enough." Patrick Keys, 2018.
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This plan is designed to get you in peak shape for your priority "A" Standard Duathlon (usually 10/40/5KM), you can also include other events. There are 3 bikes, 4-5 runs, a strength session and a day off each week. The plan is periodised and includes active recovery weeks, brick workouts and taper. Regular fitness tests enable you to train at correct intensities and track your progress. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have 12 months experience of duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1- Z2 (easy).
Speed workouts will develop your power, economy and skill. Over time, they will prepare your body for the demands of pedalling harder and faster.
15 mins in Z2.
6 x (3 mins in upper Z4 + 3 min recoveries in Z1)
5 mins in Z1-Z2.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.
Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.
Ride mainly in Z2.
At some point (once you're warmed up) add:
3 x (12 min efforts in upper Z3 to low Z4 with 3 min recoveries in Z2).