If you’re not familiar with what a duathlon is, no worries, we’ll break it down...

Duathlons are basically just like Triathlons; but without the swimming! These consist of a run, a bike and another run. You can opt for a shorter or longer duathlon, as there’s a number of variations available. Standard duathlon distances are 10km/44km/5km, however lengthier ones do exist too, so it depends on what you wish to compete in!

As the season is just about to start, the Essex-based athlete wants to share a session with you all, in hope that it will help others who are also excited to hit the ground running this year!

Tom Davis’ duathlon session:

Got a duathlon coming up in a few weeks? Then use this session once a week over the coming weeks! This session should get your body used to jumping between the bike and the run. It's important to remember that this is a bit different to a standard triathlon, so it does take a bit of practice, but stick with it and you will soon be ready and raring to go!

Bike # 1 

- Start off with 20 minutes of easy riding to warm up, then go into

- 3 minutes @ FTP (functional threshold point) then 3 minutes easy between x4

Run # 1

- Get off the bike and go straight into 5 mins @ tempo running, followed by

- 2 minutes easy run

- 4 x 1 minute hard run, with 1 minute easy between. Off the 4th one straight into Bike #2

Bike # 2

- 10 minutes @ tempo

- 5 minutes easy 

- 5 x 1 minute hard, 1 minute easy, straight into Run #2

Run # 2

- 5 minutes @ tempo

- 10 minutes cool down

Please note: tempo effort should be the sort of effort where you can still talk, but are limited to a few words at a time. Make sure you fuel correctly throughout this session and ensure that you recover properly. 

We hope this session deems helpful for those who are eager to compete. Here’s to a great year of incredible races, record-breaking times and podium finishes.

Head over to Tom’s Instagram @tom-davis_tri to follow his exciting journey!