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
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 following a structured training plan could increase your chances of success by up to 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.
Duration | Training Hours | Type and Training Zones | Link |
|---|---|---|---|
10 weeks | 6-10 hours per week | Base Training (Bike %MHR, Run %MHR) | |
10 weeks | 6-10 hours per week | Base Training (Bike %THR, Run %THR) | |
10 weeks | 6-10 hours per week | Base Training (Bike %FTP, Run %THR) | |
10 weeks | 8-12 hours per week | Base Training (Bike %MHR, Run %MHR) | |
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.
10-Week Duathlon Base 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 10-week base training plan.
Click the link to get your duathlon base training plan at up to 75% off.