12 Week Duathlon Off-Season Maintenance Plan | Power & RPE | S&C Mobility | Email Access to Coach
12 Week Duathlon Off-Season Maintenance Plan | Power & RPE | S&C Mobility | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 12 Week Triathlon Off-Season Maintenance Training Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
It’s that time of year when you can take a break from intensive duathlon training. But don’t pack away your gear just yet! This plan will give you structure to build base strength, mobility, and technique over the next 12 weeks ready for your next race training plan.
This 12-week maintenance program is designed for a duathlete who wants to maximise their chances of injury prevention & build powerful muscles across the two disciplines.
This plan is designed to work on your technique, strength, flexibility, mobility and stability to help avoid injuries when you start your race training plan.
Each session includes details of each exercises in a detailed session plan with links to videos showing how to perform each exercise.
What do you get in this plan?
- 2 Runs per week with Power and RPE targets for STRED, Garmin, Polar, Coros etc.
- 2 Bike sessions per week to work on technique and maintain endurance with Power and RPE for Zwift, Wahoo, Rouvy, Garmin, Coros etc
- Core Strength training and Mobility work
- How to use the plan documentation including video links on how to correctly execute the prescribed exercises
- Prompts on which day to do each session & why you are doing the certain exercises
- A progression of sessions over the 12 weeks to ensure you are increasing strength & flexibility
- Links to exercise and technique videos
- A variety of types of exercises to work not only on strength but flexibility, mobility and stability.
The plan includes exercises that will improve your strength and flexibility with sessions that will pin point the muscles required for the bike, transition and run. The plan builds progressively over the 12 weeks.
The weekend runs can be trail runs and the weekend bike sessions could be mountain bike sessions to mix things up and have some fun!
You should consult your doctor before embarking on any physical fitness training.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor, WOWSA Level 3 open water swim coach and qualified Personal Trainer (AIQ/NASM).
If you would like face to face coaching I run training camps and clinics all year round in Southern Spain.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and next duathlon event!
Read what other Athletes a saying about my plans
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x3
|
00:47:00 | 00:20:00 |
|
Run
x2
|
01:31:00 | 01:10:00 |
|
Bike
x2
|
02:22:00 | 02:15:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:20:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:47:00 | 00:20:00 | |
|
|
01:31:00 | 01:10:00 | |
|
|
02:22:00 | 02:15:00 | |
|
|
—— | —— | |
|
|
00:20:00 | 00:20:00 |
Training Load By Week
- 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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