(updated March 19, 2024)

This plan is great for intermediate-level duathletes or anyone aims to increase their cycling and run fitness. This 4-week block is used during the build phase of your overall training.

Each week the intensity increases for the run, bike and strength workouts so the athlete can build upon their fitness. Even though there is a large variety of structured training sessions in this plan, I am to keep them simple enough to follow and understand. Each week has a set of goals and each session has a training objective to meet.

The core strength workouts have links to my videos where I guide the athlete through a routine, from start to finish, instructing proper lifting form. They are put in this program to build core strength in a progressive manner.

This plan is suitable for intermediate levels due to the number of interval workouts at the high-intensity output. Beginners should check out my Run, Bike and Core Strength Simple Plan, which provides next-level training without overloading the athlete with too much training stress.

This plan also includes some resources and guides to help the athlete. Email support is always included in every plan, so if you need help, please email me.

tammy@gofitlife.ca

Happy training!

Tammy Lee
Coaching since 1999
Visit: gofitlife.ca