Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

12 Week Standard Duathlon Podium Plan | Bike Power and Run Pace | 7-13 hours per week

Browse More Plans

12 Week Standard Duathlon Podium Plan | Bike Power and Run Pace | 7-13 hours per week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Simon Olney

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

In this plan British Triathlon High Performing Coach Simon Olney will help you boost your performance over the standard duathlon distance, that is 10KM run, 40KM bike and 5K run.

This plan is designed for athletes who have completed a number of standard duathlon events in the past, and want to really boost their performance to qualify for a championship event, or stand on the podium at their next event. This plan assumes you have a good level of base fitness, and this is essentially the build phase to get you race fit.

This plan includes two complete (excluding brick) sessions on some days to help us fit the volume in required to excel.

There are no strength and conditioning sessions scheduled here as starting a lifting program 12 weeks out from a race is likely to prove very problematic if the athlete is new to strength work. However if you already participate in a strength and conditioning programme, I highly recommend you continue with this for the duration of this plan, swapping out one workout a week if necessary.

If you have any questions about the plan before or after purchasing, feel free to get in contact at Simon@phazontriathlon.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.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

Rest
No detail
Tuesday

FTP Test

Bike70 TSS
You should be relatively fresh when starting this plan, so time to kick things off with a cycling FTP test. For an athlete of your level I recommend a 20 minute test over a ramp test as it is more accurate.

Either follow a 20 minute protocol on a platform such as Zwift or warm up, ride 20 minutes hard, and use 95% of your 20 minute power as your FTP.
Details
Wednesday

Easy Run

Run01:00:0070 TSSStructured Workout
This is a staple workout, and key to making you a faster runner. If you are new to running at this pace you may find it difficult to stay below the prescribed pace, but it's imperative you do to avoid placing undue stress on the body. Ignore the pace targets when you reach the hills and instead focus on holding a similar effort level to the running on the flats, perhaps using your heart rate as a guide.
Details

Spinner

Bike00:45:0036 TSSStructured Workout
A nice easy workout with a focus on cadence, making sure you keep it between 85 and 100 RPM during the main set. This helps to offset the lazy pedalling which can be caused by steady state work in ERG mode, or to help those who self select a low cadence to spend time out of their comfort zone.
Details
Thursday

Tempo Towers

Bike00:55:0048 TSSStructured Workout
This workout brings us up to tempo intensity, which will primarily helps us improve our aerobic capacity, while also having a small benefit to our muscular endurance.
Details

Brick Run

Run00:20:0023 TSSStructured Workout
This run takes place directly after a cycle session, to get your body used to running off the bike. If you are a few months out from your race you can take a bit of time changing to run, however if you're very close to your race, you should have a mini transition area setup where you can change straight from bike to run, potentially running in your cycling kit to allow for a speedy changeover.
Details
Friday

Hill Reps

Run00:35:0530 TSS
This is a tough workout designed to build muscular force, with the side effect of a sizeable boost to your anaerobic system.

Warm up thoroughly for fifteen minutes, or longer if you feel necessary. Then begin the main set which comprises of twenty minutes of hill reps at 80% of effort, using the downhills as a recovery.

During the early base phase these are best done on long, gentle hills as the provide the greatest benefit, but the closer we get to the race, you can gain more benefit from shorter, sharper hills, especially if you are running shorter events. At the end of the day however, you need to work with what you have available. If you live in an area with no hills, you can instead run hard intervals (above threshold pace) with recoveries of an equal duration.

Do not attempt this session if you are currently experiencing any pain of tightness when running.
Details

Cycling Cool Down

Bike00:10:005 TSSStructured Workout
This is a duathlon specific workout to help us get used to switching from run to bike. Slowly reduce your power output throughout the course of the ride.

As you get closer to your race, aim to have a transition area setup for you when you finish your run so you can practice your transition and bike mount.
Details
Saturday

Easy Ride

Bike03:00:00128 TSSStructured Workout
This is a workout designed to help you spend prolonged time at an endurance pace and can be performed inside on the trainer or outside with a power meter. I recommend that if you choose the trainer that rather than using ERG mode you simply make sure that you are within the power targets at all times. This works especially well with Zwift where the changing gradients add some variety to the workout.

In the majority of cases you will want to stay towards the bottom of the target range here, as riding towards the top of the range creates a lot of extra fatigue for limited benefits. Riding at this intensity helps improves your body's production of mitochondria, which happens at the bottom end of the range.

However, if you are approaching an event where your power target will be in zone 2 (like an Ironman), then you may want to sit closer to your race target pace in the months approaching your event.
Details

Brick Run

Run00:20:0023 TSSStructured Workout
This run takes place directly after a cycle session, to get your body used to running off the bike. If you are a few months out from your race you can take a bit of time changing to run, however if you're very close to your race, you should have a mini transition area setup where you can change straight from bike to run, potentially running in your cycling kit to allow for a speedy changeover.
Details
Sunday

Easy Run

Run01:15:0090 TSSStructured Workout
This is a staple workout, and key to making you a faster runner. If you are new to running at this pace you may find it difficult to stay below the prescribed pace, but it's imperative you do to avoid placing undue stress on the body. Ignore the pace targets when you reach the hills and instead focus on holding a similar effort level to the running on the flats, perhaps using your heart rate as a guide.
Details

Cycling Cool Down

Bike00:10:005 TSSStructured Workout
This is a duathlon specific workout to help us get used to switching from run to bike. Slowly reduce your power output throughout the course of the ride.

As you get closer to your race, aim to have a transition area setup for you when you finish your run so you can practice your transition and bike mount.
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:54:00 01:36:00
Bike x4
05:10:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
03:54:00 01:36:00
Bike Bike
05:10:00 04:00:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.

View all Training Plans by this Coach
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$50.00 - Buy Now