Duathlon training plans that survive real life
Run, bike, run. Adaptlete builds the weeks around your race date, balances the two sports against each other, and adapts them when your week changes.
On Pro, the hours, the experience level and the date you give shape every block, and the plan is rewritten when your week changes.
The races on this page are examples. In the app you choose a distance and set your own date, so a race we have not listed works the same way.
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DUATHLON DISCIPLINES
- Run sessions for both legs of the race
- Bike-to-run bricks in the right phase
- Strength that fits around the key sessions
WHAT GOES INTO THE WEEK
Running
Biking
Bricks
Strength
HOW THE DUATHLON PLAN WORKS
Sprint or standard
In the app you choose the closest of two goals, a sprint duathlon or a standard one, and set the date of your race. The plan is phased for how far away that date is, so the weeks look different at twenty weeks out and at three.
Bricks
A brick is a bike session followed straight away by a run. The coaching guidance the plan writer follows keeps bricks to weekends and away from the day before a rest day. It is guidance for the writer, so look at each week's sessions and check they suit you.
Two athletes, two plans
Take two athletes who both have a sprint duathlon in ten weeks. One is a beginner who mostly runs. The other is an experienced cyclist who is new to running off the bike. Their goal and date are the same and their plans differ from the first day. On Pro, each following block is then written from what each of them really did.
Where your plan comes from
Every plan starts from your answers: your sport, your goal, your experience level and the hours you have. On Pro, the AI writes the plan two weeks at a time from what you actually did in the last block, phased for how far away your race is, and writes the next two weeks again when you travel, get sick or something starts hurting, with no limit on rebuilds. The free plan starts from a prebuilt plan matched to your sport, goal, experience, weeks to go and weekly hours, and includes one AI rebuild a month for travel, sickness or injury.
What it does not do
Adaptlete writes your training. It does not pick your race, review the course or coach your transitions in person, and it gives no medical advice. If something hurts, take the load off it and see a doctor or physio.
QUESTIONS
Do I need to be signed up for a race?
No. Duathlon has no race library here. In the app you choose a sprint or a standard goal and set the date of your race, and the plan is phased for how far away it is.
Does a duathlon plan include strength training?
Yes. Strength is one of the four kinds of training the app programs for duathlon, next to running, biking and bricks.
How is this different from a triathlon plan?
A triathlon plan balances swim, bike and run. A duathlon plan balances run and bike, with bricks and strength.
Is this medical advice?
No. Adaptlete is a training-plan service. If something hurts, take the load off it and see a doctor or physio.