Running and endurance
Duathlon
Run, bike, run in one race, no swimming needed.
- Hardintensity
- ~630kcal per hour
- Mid costbudget
- Mediumimpact
Is duathlon right for you?
Run, bike, run in one race, no swimming needed. It is a hard-intensity, medium impact activity that you can do outdoors, on your own or in a group. Expect to burn around 630 calories an hour, based on a 70 kg person.
Easy to pick up. Expect to spend up to about £50 a month.
Why try duathlon
- Improves fitness. It raises your heart rate and builds stamina.
- Burns calories. At around 630 kcal an hour it can help with weight loss alongside a balanced diet.
How to start duathlon
Enter a sprint duathlon and train for 8 to 12 weeks.
Get the basics: bike, helmet, trainers. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 1 | 45 | Learn the basics and keep every session easy. |
| 2 | 1 | 60 | Repeat last week and add a little time. |
| 3 | 2 | 75 | Add a session or make one a bit harder. |
| 4 | 2 | 90 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Climb stairs fast for a tough, short workout.
Not sure duathlon is for you?
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