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Duathlon Training Plans

Following a structured training plan will increase your chances of success by 100%

Sprint, Standard, Middle
and Long Distance Duathlon Plans

Novice, Intermediate & Advanced Training Duathlon Plans

Training Plans for Duathlon

What are the duathlon race distances?

Duathlon is a multi-disciplinary endurance sport consisting of cycling and running sections.
The accepted format is to run first, then cycle, then run again.

The 4 most common race distances are: (from shortest to longest)

  • Sprint Distance Duathlon
  • Standard Distance Duathlon
  • Middle Distance Duathlon
  • Long Distance Duathlon
Duathlon races can centre around a central venue, with athletes return to the transition area between completing each discipline, or be point-to-point, where athletes start at one point and end at a different venue. 

Table of Contents

Choosing the appropriate duathlon training plan

In order to make it easier for you to choose the correct training plan for you, we categorise our training plans along 3 variables:

  • Training hours,
  • Race Distance, and
  • Preferred training measure

Training Hours

We split our training plans based on training hours available to the athlete.
The categories are Novice, Intermediate and Advanced.

Novice – 4 to 8 hours of training per week

Intermediate – 9 to 13 hours of training per week

Advanced – 14 or more hours of training per week

Race Distance

The second variable is race distance:

Sprint Distance Duathlon – 5km run, 20km cycle, 2.5km run

Standard Distance Duathlon – 10km run, 40km cycle and 5km run.

Middle Distance Duathlon – 10km run, 60km cycle and a 10km run.

Long Distance Duathlon – 10km run, 150km cycle and 30km run.

Preferred Training Measure

Cycling training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and % of functional threshold power (%FTP).

Running training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and percentage of threshold pace (%TPace).

Training plan version v3.11 = %MHR for cycling sessions and %MHR for run sessions.
Training plan version v3.22 = %THR for bike sessions and %THR for run sessions.
Training plan version v3.32 = %FTP for bike sessions and %THR for run sessions. 

Sprint Duathlon Plans

Our Sprint Duathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones.

To view our TrainingPeaks based Sprint Duathlon Training Plans click on the link below.

Novice Sprint Distance Duathlon plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Sprint Distance Duathlon plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Sprint Distance Duathlon plans

Training plans for athletes training more than 14 hours per week.

Standard Duathlon Plans

Our Standard Distance Duathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones.

To view our TrainingPeaks based Standard Distance Duathlon Training Plans click on the link below.

Novice Standard Distance Duathlon plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Standard Distance Duathlon plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Standard Distance Duathlon plans

Training plans for athletes training more than 14 hours per week.

Middle Distance Duathlon Plans

Our Middle Distance Duathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones.

To view our TrainingPeaks based Middle Distance Duathlon Training Plans click on the link below.

Novice Middle Distance Duathlon plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Middle Distance Duathlon plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Middle Distance Duathlon plans

Training plans for athletes training more than 14 hours per week.

Long Distance Duathlon Plans

Our Long Distance Duathlon training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones.

To view our TrainingPeaks based Long Distance Duathlon Plans click on the link below.

Novice Long Distance Duathlon plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Long Distance Duathlon plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced Long Distance Duathlon plans

Training plans for athletes training more than 14 hours per week.

Event Specific Programs

While a training plan will increase your chances of success by 100%, no single training plan can prepare you for the rigours and nuances of every event.

Events differ in terms of distance, terrain and technicality. Some events are fast and flat, others are punctuated with short sharp hills, while others may traverse mountain passes.

Should you be serious about getting your best result at a specific event you should have a training program that prepares you specifically for its demands. This would have to be created specifically for you by one of our coaches. 

Complete the questionnaire on our Event Specific program page generator and one of our coaches will contact you. 

Individualised Training Programs

Individualised coaching is for athletes with lofty long term goals.
Work closely with one of our coaches to develop the skills, fitness and tactics necessary to take you to the highest levels in your sport.

We limit our coaches to a maximum of 25 individually coached athletes at a time to ensure the highest quality personalised professional service.

Free Duathlon Training Plans

Are you unsure if a training plan will work for you?

Book a FREE online consultation with one of our coaches.

Alternatively, sign up for a FREE base training plan.
Click the link to get your duathlon training plan FREE.

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Following a structured training plan will increase your chances of success by 100%