This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. The schedule consists of 3 workouts per week in each sport.
This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty.
This program can also be used to lead you into the 12 Week 10k/40k/5k Distance duathlon plan.
This plan uses heart-rate training zones for intensity specific training. There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
Since this is a basic program and some athletes may not be able to complete the test outlined in this article above, I thought it would be best to leave out the testing in the program.
You should be able to bike at least 30 minutes, and run at least 15 minutes. It’s ok if you have to use the run/walk method for the running