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12 Weeks to Your Best Sprint Distance Duathlon (Intermediate) (HR & RPE)

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12 Weeks to Your Best Sprint Distance Duathlon (Intermediate) (HR & RPE)

Author

Cindy Schwulst

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Length

12 Weeks

Plan Description

This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. (8 sessions in total per week)

It involves 6hours 30min to 8hours of training per week and 1 rest day per week.

Running Sessions vary from 30min - 50min.

Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides.

Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions.

Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required.

Stretching and Foam Rolling Videos are also included to optimise recovery.

This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE).

A two week taper in the training plan insures that you are fresh and fast on race day.

This plan is designed to get you in great shape for a Sprint Distance Duathlon.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:17:00 02:00:00
Run x3
01:53:00 00:50:00
Strength x2
01:15:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:17:00 02:00:00
Run
01:53:00 00:50:00
Strength
01:15:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Cindy Schwulst

Absolute Motion

I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. I have represented South Africa in Triathlon, Duathlon and Biathle. I have gained valuable experience over the years competing both locally and internationally. I have a desire to help athletes reach their full potential whether it be to maintain an active and healthy lifestyle or to compete internationally. I coach many local and national champions.

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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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