13wk Duathlon (short course, beginner-intermediate)
13 weeks - $39.99
Total Hours: 69
Total Hours: 69
This plan is geared toward an advanced beginner to intermediate duathete competing in a short-course event. (approximately 5k run - 30k bike - 5k run). This plan has workouts scheduled 5 days a week, one full rest day and one optional cross-training day. Total training time ranges from 4 to 6.5 hours per week.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Endurance Bike (60min)
Planned Time: 1:00:00
warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.
Planned Time: 1:00:00
warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.
Workout #2 : X-Train
Your Choice!
Planned Time: 0:45:00
Do about 45 minutes of any activity. You can strength train, take a yoga class, go rock climbing, or get an easy day in the pool... Take it as a rest day if you need to.
Planned Time: 0:45:00
Do about 45 minutes of any activity. You can strength train, take a yoga class, go rock climbing, or get an easy day in the pool... Take it as a rest day if you need to.
Workout #3 : Run
Easy Run - 30 min
Planned Time: 0:30:00
Warm up for at least 5 minutes. Run or run/walk for 20 minutes. (RPE 4) Cool down to a walk for at least 5 minutes.
Planned Time: 0:30:00
Warm up for at least 5 minutes. Run or run/walk for 20 minutes. (RPE 4) Cool down to a walk for at least 5 minutes.
Workout #4 : Bike
Spin-Ups (60min)
Planned Time: 1:00:00
10min warm-up (easy spin) 5min 80rpm 5min 90rpm Spin-Up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 10min 90rpm Endurance Pace Spin-up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 5min Endurance Pace 5-10min easy spin cool down
Planned Time: 1:00:00
10min warm-up (easy spin) 5min 80rpm 5min 90rpm Spin-Up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 10min 90rpm Endurance Pace Spin-up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 5min Endurance Pace 5-10min easy spin cool down
Workout #5 : Day Off
Rest Day
Day off from training, but try to get some light stretching in today.
Day off from training, but try to get some light stretching in today.
Workout #6 : Bike
Endurance Bike (50min)
Planned Time: 0:50:00
warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 40 minutes (RPE 5). cool down for 5 minutes.
Planned Time: 0:50:00
warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 40 minutes (RPE 5). cool down for 5 minutes.
Workout #7 : Run
Easy Run - 40 min
Planned Time: 0:40:00
Warm up for at least 5 minutes. Run or run/walk for 30 minutes. (RPE 4) Cool down to a walk for 5 minutes.
Planned Time: 0:40:00
Warm up for at least 5 minutes. Run or run/walk for 30 minutes. (RPE 4) Cool down to a walk for 5 minutes.
Workout #8 : Bike
Endurance Bike (60min)
Planned Time: 1:00:00
warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.
Planned Time: 1:00:00
warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.
Workout #9 : X-Train
Your Choice!
Planned Time: 0:45:00
Do about 45 minutes of any activity. You can strength train, take a yoga class, go rock climbing, or get an easy day in the pool... Take it as a rest day if you need to.
Planned Time: 0:45:00
Do about 45 minutes of any activity. You can strength train, take a yoga class, go rock climbing, or get an easy day in the pool... Take it as a rest day if you need to.