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Phil's Advanced Duathlon 5/20/2.5km (8~9 hrs/wk) + Email Access to Coach: 08 Weeks

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

All plans by this Coach
3.86 (7)

Length

8 Weeks

Plan Specs

duathlon advanced power based hr based pace based tss based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description



A Training Plan for Advanced Amateur Duathletes.
Peak for your best ever race!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • CHOOSE from 55+ Sprint Distance Duathlon plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"You have changed my results for the better. I am amazed to be competing at the ITU Worlds!" Richard Lonsdale, 2016.

"Using your advanced duathlon plan I achieved 3rd overall, 1st in age group and a PB on my bike. Thank you so much for a great training plan!" Patrick Keys, 2018.


Read more >>

Is This Plan For You?
  • Progress from 8 to 9:15 hrs of training per week
  • 3-4 rides and 4-5 runs per week
  • 1 strength session and 1 day off
  • The 4th week is active recovery
  • Brick workouts are included
  • There is a fitness test at the start of your plan
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and more
To start this plan you should be able to ride 1:45 hrs and run 65 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Email Support
:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

A Recognised Expert, As Featured On:




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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:49 hrs 1:15 hrs
3:26 hrs 1:42 hrs
—— ——
—— ——
0:29 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
2:49 hrs 1:15 hrs
3:26 hrs 1:42 hrs
—— ——
—— ——
0:29 hrs 0:40 hrs

Training Load By Week


Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
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.

Sample Day 2

0:54:00
43.7TSS
Aerobic Endurance Ride

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
10 mins in Z2,
5 x (20 secs in upper Z2 + 40 secs in low Z2).

Main Set:
9 mins in upper Z2 + 1 min recovery in low Z2,
8 mins in upper Z2 + 1 min recovery in low Z2,
7 mins in upper Z2 + 1 min recovery in low Z2,
6 mins in upper Z2 + 1 min recovery in low Z2.

Warm Down:
10 mins in Z2.

Sample Day 2

0:40:00
Peak Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Reverse Lunge: 3 x 6 (Exercise 6)
3. Step Up: 3 x 10 (Exercise 7)
4. Bench Press: 2 x 12 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bird Dog: 3 x 8 (Exercise 18)
7. Lying Hip Abduction: 3 x 12 (Exercise 19)
8. Plank: 1 x 3 (Exercise 20)
9. Reverse Crunch: 3 x 12 (Exercise 26)

Flexibility: 10-15 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 30 - 50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 5

0:50:00
66.4TSS
Aerobic Endurance/Strength Run

Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.

Sample Day 5

1:00:00
39.7TSS
OPTIONAL Aerobic Endurance Ride

Ride mainly in Z2, in the lower to mid range.

Sample Day 6

0:20:00
28.8TSS
1. Run Before Bike

Begin with 10 mins in Z2, then increase the pace to upper Z3 for the remainder of the run.

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