First Duathlon Standard Distance - Feel the glory of a finish - by Pro Coach Chris Decker
First Duathlon Standard Distance - Feel the glory of a finish - by Pro Coach Chris Decker
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
11 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Feel the glory of your first duathlon finish. Something even Long Distance-Champions get addicted to. Do so and you'll be a lifetime member of the duathlon-family.
The Coach of professional Champions and many agegroup Winners uses this plan to bring every year approximately 15-20 athletes to the finish of their first duathlon. This plan is ideal for beginners who want to finish a standard distance duathlon(10k run, 40k bike, 5k run). Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should be able to train for 40 minutes.
The workout schedule includes 5 sessions per week, plus 1 optional strength workouts per week.
Key workouts in this plan include the following:
Endurance Runs: Steady runs and bike sessions of 45 to 120 minutes at FTHR 69-83%.
Intervals/Speed Sessions: Sessions featuring intervals at FTP pace separated by easy recoveries.
Tempo Runs: Learn to run at your Threshold pace.
The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.
Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.
Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: plans@triworx-coaching.com.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:05:00 | 01:27:00 |
|
Bike
x2
|
02:45:00 | 02:15:00 |
|
Strength
x1
|
00:14:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:05:00 | 01:27:00 | |
|
|
02:45:00 | 02:15:00 | |
|
|
00:14:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$106.24 USD for the first year, billed yearly.