80/20 Triathlon: 2020 Edition Free Sprint Level 3 Strength Training Plug-in

Author

Matt Fitzgerald and David Warden - Over 55,000 Training Plans Sold

All plans by this Coach

Length

19 Weeks

Typical Week

2 Strength

Longest Workout

1:00 hrs

Plan Specs

fitness advanced strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

80/20 Endurance


This strength training plan is designed to supplement your 80/20 Sprint Level 3 plan, but can also be added to any third-party training plan. Apply it concurrently with your existing training plan by using the same start or end date as your primary plan.


Coupon Code Required


Be sure to use coupon code 8020Strength at checkout to receive a 100% discount off of this plug-in. This code can only be used once per athlete. If you would like a second plug-in, just contact us.


Premium Strength Plans


Also consider our 80/20 Premium Strength Training Plans which offer significant benefits compared to the free strength training plug-ins.


Lifetime Plan


All 80/20 Endurance plans become a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.


Support


Robust support and documentation for your plan can be found at the 80/20 Resources page. You will be able to contact the authors to request clarification on any issue.


Testimonials


I finally found what works for me with 80/20 Running. No injuries, a personal best, and a newfound love of running! Brendan Griffin – Houston, Texas


80/20 is the Holy Grail for me. I can actually feel the improvement, but I am never too tired to train. Martijn Crajé – Malden, Netherlands


The 80/20 plan has changed my life and made me more confident in my abilities. I owe it all to 80/20 Endurance. Chris Black – Peoria, Illinois


Best thing I ever did to improve my running was adopting the 80/20 practice. Tim Siegenbeek van Heukelom – Sydney, Australia


Read hundreds more 80/20 Endurance testimonials and success stories at our website.


Bundles and Subscriptions


Save up to 25% when you bundle an 80/20 plan and a TrainingPeaks Premium subscription with our Bundles and Subscriptions.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:51

David Warden

80/20 Endurance

80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity. The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.

Back to Plan Details

Sample Day 1

0:20:00
10TSS
Preparation Phase

1 circuit recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 4

0:20:00
10TSS
Preparation Phase

1 circuit recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 8

0:40:00
23.3TSS
Preparation Phase

1-2 circuits recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 11

0:40:00
23.3TSS
Preparation Phase

1-2 circuits recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 15

1:00:00
35TSS
Build Phase

2-3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

Sample Day 18

1:00:00
35TSS
Build Phase

2-3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

Sample Day 22

1:00:00
35TSS
Build Phase

3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

80/20 Triathlon: 2020 Edition Free Sprint Level 3 Strength Training Plug-in

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