Intermediate 5k/30k/5k and Shorter Duathlon: 6-8 hrs/wk
12 weeks - $49.95
Total Hours: 81
Total Hours: 81
This 12 week training plan is for the experienced duathlete looking to improve their race performance in short course duathlons. The plan involves moderately intense workouts starting in week two. With a maximum week of 8 hours of training, you will be in peak shape in just 12 weeks.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Zone 1-2, check cadence
Planned Time: 0:30
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Workout #2
Custom
Planned Time: 0:0
Hello and welcome to the plan. To get the most out of this plan, please be sure to check out all the supporting documents on my training plan home page.
Planned Time: 0:30
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Workout #2
Custom
Planned Time: 0:0
Hello and welcome to the plan. To get the most out of this plan, please be sure to check out all the supporting documents on my training plan home page.
Day #2
Custom
Planned Time: 1:0
1 hour ride done mostly at an easy effort in zones 1-2. Insert 20 minutes in the middle in zones 2-4. If your fitness is good then spend more time in zones 3-4.
Planned Time: 1:0
1 hour ride done mostly at an easy effort in zones 1-2. Insert 20 minutes in the middle in zones 2-4. If your fitness is good then spend more time in zones 3-4.
Day #3
Custom
Planned Time: 0:45
15 minute warmup then 20 minutes on a rolling course in zone 3 (medium effort). Do the remainder of the run in zones 1-2 (easier effort).
Planned Time: 0:45
15 minute warmup then 20 minutes on a rolling course in zone 3 (medium effort). Do the remainder of the run in zones 1-2 (easier effort).
Day #4
Custom
Planned Time: 1:0
Ride primarily in zones 1-2. Include 2X8 minutes spinning at a high cadence (100+rpm). Three minutes of riding at a normal cadence in between the 8 minute intervals.
Planned Time: 1:0
Ride primarily in zones 1-2. Include 2X8 minutes spinning at a high cadence (100+rpm). Three minutes of riding at a normal cadence in between the 8 minute intervals.
Day #5
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #6
Custom
Planned Time: 1:40
1 hour 20 easy bike followed immediately by an easy 20 minute run.
Planned Time: 1:40
1 hour 20 easy bike followed immediately by an easy 20 minute run.
Day #7
Custom
Planned Time: 1:10
Easy run in heart rate zones 1-2
Planned Time: 1:10
Easy run in heart rate zones 1-2
Day #8
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax