Advanced Duathlon (Run/Bike/Run)
| Advanced Duathlon (Run/Bike/Run)
Day 001 - Welcome to your 3-month advanced duathlon training program!
ride- 45 minutes, easy, heart rate below 120
Day 002 - aerobic intervals, strength
run- 1 hour warm up 15min w/ strides, hill intervals, 3x 3(1)2(1), alternate 3min efforts at 85% w/ 2min at 90%, jog for recovery
Day 003 - recovery, round pedal stroke development
ride: 1 hour easy, heart rate 120's, 4x20 revolutions per leg single leg sets
Day 004 - aerobic endurance, round pedal stroke, power
ride: 1 hour, 15 min warm up, 4x6min (2min) h.r. 145-155. 90rpm(+ or -2) 5min of 15sec(15sec)
Day 005 - aerobic recovery
run- 45min easy heart rate under 140!
Day 006 - aerobic base
run- 1:10hr easy w/ hills h.r. 135-150
Day 007 - aerobic base, strength, stamina
ride: 2 1/2hrs w/ hills and moderate climbing, easy to medium effort.