Duathlon · HR
Plan description
Complete training plan for Cross Duathlon. General and specific phase of preparation.
Intensity references by heart rate.
Duration of 13 weeks.
General set-up with basic work on strength, basic resistance and speed.
General physical preparation routines at home through suspension training (TRX).
For intermediate level athletes.
Sample week
Week 2
TRX GLOBAL GENERAL STRENGTH
TRAIL AER. EXT.
Goal: Aer. Ext.
40-60' z 2 - 3
CYCLING/MTB AER. EXT.
Goal: Aer. Ext.
90-120' z 1-2
TRX GLOBAL GENERAL STRENGTH
RUN POWER AN. ALÁCT. n x 10"
Goal: Power An. Aláct.
10 - 15' warm up
n x 10" on a steep climb or stairs recovering 1-1'30" walking down to the start of the climb
There are so many series until muscularly you cannot sustain the intensity (between 15 and 25 approx.)
5 - 10' cool down
CYCLING/MTB NATURAL FARTLECK
Goal: Aer. Ext.
90-120' z 1-4
Look for a route that is as varied as possible to alternate intensities depending on the route. On the climbs you should go z 3 high - z 4 low, on the flat z 2 high - z 3 low and on the descents take the opportunity to recover.
Before you start, enter 10' warm-up and when you finish 10' back to calm.
REST DAY/JOKER
Take advantage of this day to rest completely if you have been able to do all the training of the week or use this gap so that you can run the training one day forward from the day that you have not been able to train.
If you have done them all but still want to go out, do it but at a comfortable pace.
MULTI-JUMP RUN + AER. EXT.
Goal: Power
Warm up + Multi-jump session + Continuous Run z 2 + Cool down
As you improve you can increase the number of series. Do not go too far, however, that these exercises generate a lot of stiffness.
MTB AER. EXT./INT.
Goal: Aer. Ext./Int.
120-150' z 1-2-3
Continuous training at a comfortable to medium pace with the mtb. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.