Pacing Your Sprint Duathlon (5/20/2.5)

A sprint-distance duathlon typically lasts 1–2 hours. Treat the event as one continuous race, not three separate efforts. Smart pacing across all legs will help you finish strong rather than fading late.

Run 1 (5 km) — Start Steady, Not Flat-Out

Many athletes start too fast on the first run and pay for it on the bike. The goal is to run strong but controlled.

Target Intensity for Run 1

(Choose the row that matches your expected total race duration)

Key points:

• Use Pace + HR + RPE, not pace alone — terrain and conditions can influence pace.

• Hold back slightly early. Fast starters often lose far more time later than they gain early on.

Bike Leg (20 km) — Controlled, Consistent, Efficient

The bike leg largely determines how well you run the final 2.5 km. Aim for steady, even pacing rather than surges.

Target Intensity for the Bike

(Match the row to your expected total race time)

Common mistakes to avoid:

• Riding above threshold for too long.

• Surging or spiking power on hills.

• Riding too hard early because you “feel good.”

A controlled bike effort gives you the best chance of running well off the bike.

Run 2 (2.5 km) — Hard but Sustainable

Expect heavy legs at first — keep composure, settle in, then build effort.

Target Intensity for Run 2

(Intensity usually mirrors Run 1, depending on how well you paced earlier)

Tips:

• Once settled out of T2, push to your strongest sustainable pace.

• If you paced well earlier, the final kilometre is where you can attack.

Core Principles to Remember

• Use recent, accurate thresholds (from the last 6–8 weeks) to set these targets.

• Treat the whole event as one race, not separate legs — especially avoid over-pacing Run 1 or the bike.

• Use a combination of Pace, HR, and RPE to manage pacing in different conditions.

• A well-paced bike creates a strong final run — this is where most athletes gain or lose significant time.