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80/20 Triathlon: 19-Week Strength Training Plan

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80/20 Triathlon: 19-Week Strength Training Plan


AJ Gregg


19 Weeks

Plan Description


Regardless of your current physical strength and neuromuscular control levels, the 80/20 Endurance Strength Plans will help you improve by focusing on the fundamentals of building a strong base and progressing according to evidence-based principles in a manner that complements your endurance training.

This 19-week plan for triathletes features two strength workouts per week, averaging about 45 minutes in duration. There are four phases to the program:

Foundation: Focusing on isolating specific muscle control

Strength: Development of muscle recruitment and force

Strength Endurance: Sustaining muscle stamina

Taper: Recovery sessions with programing to stay sharp

Each phase is carefully structured with specific increases and decreases in intensity and volume.
The foundation exercises may help you find areas in your body where you need improvement or serve as excellent activation or dynamic warm-up exercises. They will prepare you for the harder work to come. After gradually building a strong base with core exercises the program will then move into proven exercises for strength development enhancing your training and performance.

It is important to note that the program progresses from isolating specific muscles to more compound movements at a higher intensity, while chaining together additional muscle groups. The aim of this format is to develop your body in such a way that your mechanics and form become stronger and smoother.

All of the 80/20 Endurance Strength Plans were designed by Dr. A.J. Gregg D.C., MS Nutrition, and Certified Strength and Conditioning Specialist operating out of Hypo2 in Flagstaff, Arizona, a high-performance center centered on a world-renowned altitude training program. He is the Strength and Conditioning Coach for Hoka One One Northern Arizona Elite, one of America’s premier professional running teams. Due to the unique nature of Flagstaff and its attraction to serious endurance athletes, he has enjoyed the opportunity to work with numerous Olympic, world-class, and competitive age-group athletes from across the globe.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:29:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:29:00 00:45:00

Training Load By Week

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Refund Policy

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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