Duathlon Short Distance Peak 12 Weeks is a 12-week triathlon plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
You have successfully completed the second 12 weeks. In the upcoming weeks, in addition to the already familiar VO2max sessions, there will be some sessions in the so-called "Race Pace". These are designed to get you accustomed to the speed in competition and to train your body awareness for the big day.
As in the last plan, the structure is designed for consistency. You will recognize this again in the 3-1,2-1 structure. So, training on Tuesday, Thursday, and Saturday+Sunday, with recovery on Monday and Friday.
You should make every effort to adhere to this structure, even if appointments or spontaneous commitments disrupt your weekly routine. Only through the combination of training and adherence to recovery days will the desired adaptations occur in your body. If you change the structure and train several days in a row without a break, the risk of illness or injury increases significantly. This can lead to system breakdown and disrupt your consistency. However, with consistency comes form! Therefore, it is better to skip 1-2 sessions per week if your schedule does not allow otherwise, and instead, maintain the remaining sessions week after week. This consistency will ultimately lead to success. Always listen to yourself and your body, and do not blindly follow the plan - if you ever feel absolutely unfit for training, it may be better to take a break or possibly reduce the intensity and just train lightly.
Training logic and load
In the peak phase precision matters: key sessions count, but freshness and clean execution decide the outcome. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 83 scheduled entries across 12 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 5
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
40 min @ 75% | 5x 0 min on / 1 min easy
This run primarily serves to activate and at the end to perfect the running technique in a fatigued state with strides.
Perform a 30-minute athletics / stability training session. Typical exercises may include: - Lunges - Squats - Superman - Push-ups - Leg raises - Forearm plank - Side forearm plank - etc.
Ramp from 50% to 75% | 2 min @ 60% | 3 min @ 75% | 3 min @ 80% + 5 more steps
HIT EB Training 4x3 min at 106% of FTP (Rest: 4 min) Perceived exertion: approx. 8-9 out of 10 Effect: Mitochondrial biogenesis, improved oxidative capacity, and an increase in carbohydrate uptake rate.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
70 min @ 75%
The goal is to optimize fat metabolism and perfect running technique in a fatigued state with strides at the end.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttocks - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobility, pr
30 min @ 60% | 8x 0 min on / 6 min easy | 30 min @ 60%
Training Goal: Base endurance units make up the largest part of duathlon training.
10 min @ 85% | 15 min @ 75%
The couple run should be completed immediately after cycling. No more than 10 minutes should pass after cycling before starting the run.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.