Race Prep Block · Powerman Short, 20 Sep 2026
Nana — Powerman Malaysia Short Race Prep Plan
Goal
Sub-2:25 (B: sub-2:30)
Sessions / wk
3 — Tue · Thu · Sat
Zones from
Week 1 FTP + 5k tests
2025 result
2:36:24
RACE DAY
—
Rest daysTrainingBrick / longKey sessionsRace day
This week
Sun
Mon
Tue
Wed
Thu
Fri
Sat
July2026
Sun
Mon
Tue
Wed
Thu
Fri
Sat
19 Jul19/7
Rest
Pre-block. Optional easy walk/stretch
20 Jul20/7
Rest
21 Jul21/7
FTP TEST (key)
Indoor trainer (MyWhoosh). 10min warm-up + ramp test (or 20min test, FTP = 95%). Record HR at power – sets all zones
22 Jul22/7
Rest
23 Jul23/7
RUN 5K TT (key)
15min warm-up + 5km time trial on flat route. Sets run paces. Expect ~33–35min
24 Jul24/7
Rest
25 Jul25/7
BRICK
45min Z2 bike (trainer) + 15min easy run straight off. Practice fast shoe change
26 Jul26/7
Rest
27 Jul27/7
Rest
28 Jul28/7
Bike intervals
1h: 4x5min @ 88–92% FTP, 3min easy between. Note HR at interval power
29 Jul29/7
Rest
30 Jul30/7
Run intervals
40min: 5x3min @ 5k effort, 2min jog recovery
31 Jul31/7
Rest
1 Aug1/8
August2026
Sun
Mon
Tue
Wed
Thu
Fri
Sat
26 Jul26/7
27 Jul27/7
28 Jul28/7
29 Jul29/7
30 Jul30/7
31 Jul31/7
1 Aug1/8
BRICK
60min bike Z2 w/ 2x8min @ race power + 20min run off bike, last 10min @ Run 2 goal pace. Transition drill first
2 Aug2/8
Rest
Full rest after brick
3 Aug3/8
Rest
4 Aug4/8
Bike sweet spot
1h: 3x8min @ 88–92% FTP, 4min easy between
5 Aug5/8
Rest
6 Aug6/8
Run tempo
45min: 2x10min @ tempo effort, 4min jog between
7 Aug7/8
Rest
8 Aug8/8
BRICK
70min bike w/ 3x8min @ race power + 20min run @ Run 2 goal pace. Transition drill
9 Aug9/8
Rest
Recovery week begins – volume drops ~30%
10 Aug10/8
Rest
11 Aug11/8
Bike easy
40min Z2 + 3x2min race-power touches
12 Aug12/8
Rest
13 Aug13/8
Run easy
30min easy + 4x20s strides
14 Aug14/8
Rest
15 Aug15/8
Short brick
40min Z2 bike + 10min easy run. Lightest week of the block
16 Aug16/8
Rest
17 Aug17/8
Rest
18 Aug18/8
RACE-POWER BIKE (key)
2x15min @ 80–85% FTP, 8min easy between. Lock in outdoor race HR number from this session
19 Aug19/8
Rest
20 Aug20/8
RUN 5K RE-TEST (key)
15min warm-up + 5km TT. Confirms improvement, sets Run 1 race pace
21 Aug21/8
Rest
22 Aug22/8
REVERSE BRICK
15min run @ race pace → quick change → 45min bike w/ 20min @ race power. Trains run-to-bike legs – duathlon-specific
23 Aug23/8
Rest
24 Aug24/8
Rest
25 Aug25/8
Bike race power
1h: 3x12min @ race power, 5min easy between
26 Aug26/8
Rest
27 Aug27/8
Run w/ tempo
45min: 20min @ Run 2 goal pace, easy either side
28 Aug28/8
Rest
29 Aug29/8
MINI DUATHLON (key)
20min run @ race pace → T → 45min bike @ race power → T → 15min run. Fuel: 60g carbs/hr + sodium on bike
30 Aug30/8
Rest
31 Aug31/8
Rest
1 Sep1/9
2 Sep2/9
3 Sep3/9
4 Sep4/9
5 Sep5/9
September2026
Sun
Mon
Tue
Wed
Thu
Fri
Sat
30 Aug30/8
31 Aug31/8
1 Sep1/9
Bike race power
50min: 3x10min @ race power, 5min easy between
2 Sep2/9
Rest
3 Sep3/9
Run easy
30min easy + 4x20s strides
4 Sep4/9
Rest
5 Sep5/9
FULL REHEARSAL (key)
4km run @ race effort → T → 60–75min bike, 40min @ race power (outdoor at race HR if possible) → T → 3km @ race effort. Full nutrition + kit rehearsal
6 Sep6/9
Rest
Taper begins – volume down ~40%, intensity stays
7 Sep7/9
Rest
8 Sep8/9
Bike race power
45min: 3x8min @ race power, 5min easy
9 Sep9/9
Rest
10 Sep10/9
Run w/ race pace
30min: 3x3min @ race pace, 2min jog
11 Sep11/9
Rest
12 Sep12/9
Short brick
30min bike w/ 3x1min pickups + 10min run. Final transition drill
13 Sep13/9
Rest
14 Sep14/9
Rest
15 Sep15/9
Bike sharpener
30min: 3x2min @ race power, easy between
16 Sep16/9
Rest
17 Sep17/9
Run sharpener
25min: 2x3min @ race pace, easy between
18 Sep18/9
Rest
19 Sep19/9
OPENERS
10min easy bike + 10min easy run w/ 2 pickups. Lay out kit, prep bottles
20 Sep20/9
RACE DAY
Powerman Short 5k/30k/5k. Run 1 at 36-min effort even if fresh, bike at race HR, empty the tank on Run 2
21 Sep21/9
Rest
22 Sep22/9
Rest
23 Sep23/9
Rest
24 Sep24/9
Rest
25 Sep25/9
Rest
26 Sep26/9
Rest