Middle Distance Duathlon & Strength

17-Week Strength & Duathlon Program

Plan Description

Master the balance of strength and dual-discipline endurance. In 17 weeks, you'll build the capacity for middle-distance duathlon while maintaining your power in the gym, proving that strong athletes can excel in both running and cycling.

Is This Plan For You?

You're ready to take on middle-distance duathlon without sacrificing your strength. Here's what you can expect:

• Build endurance across two disciplines while maintaining power


• Master the balance between lifting and multi-sport training


• Develop the capacity to handle both strength and distance


• Break free from single-discipline limitations

Your Training Benefits

• Maintain strength while mastering both running and cycling


• Learn the perfect balance between lifting and endurance work


• Master recovery between heavy sessions and distance training


• Develop the unique ability to handle both power and endurance


• Transform into an athlete who excels in multiple disciplines


• Experience the satisfaction of finishing strong across every discipline

Why Train With OMNIA?

For over five years, we've been proving that you don't have to choose between being strong or being fit. While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust, and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

To get the most out of this program, you should:

• Be comfortable with free weights and compound movements


• Be able to run 10km+ and cycle 40km+ continuously


• Have access to a bike and basic gym equipment


• Be ready to commit to 6-9 sessions and 5-9 hours per week