Duathlon Training Plans

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

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.

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.

3 Most Popular Duathlon Base Training Plans

Our 10km Road Running base training plans include sport-specific Core Strength and Flexibility training.

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

The training plan can, therefore, be adapted to your current fitness levels.

Athlete	Description	Training Peaks Link
Novice	10 Week Base	Training Peaks Link
Intermediate	10 Week Base	Training Peaks Link
Advanced	10 Week Base	Training Peaks Link

3 Most Popular Duathlon Build & Peak Training Plans

TrainingPeaks based plans for athletes who have completed a base training period and want to increase their volume and intensity in anticipation of peaking for a race.

Athlete	Description	Training Peaks Link
Novice	10 Week Base	Training Peaks Link
Intermediate	10 Week Base	Training Peaks Link
Advanced	10 Week Base	Training Peaks Link

3 Most Popular Duathlon Combination Training Plans

“All-In-One” TrainingPeaks training plans.
These training plans are a combination of the Base, Build and Peak training phases that will take you from the off season to your race day.

Athlete	Description	Training Peaks Link
Novice	10 Week Base	Training Peaks Link
Intermediate	10 Week Base	Training Peaks Link
Advanced	10 Week Base	Training Peaks Link