80/20 Triathlon: 70.3 Level 1 (Heart Rate, 6 to 11 Hours per Week)

Average Weekly Training Hours 07:51
Training Load By Week
Average Weekly Training Hours 07:51
Training Load By Week

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, and followup book 80/20 Triathlon, this 70.3 Level 1 training plan will provide the athlete with the same workout structure used by the most successful triathletes in the world. Each week, cycle, and the complete 18-week plan has been specifically formulated to match the research articulated in Fitzgerald's publications and ensures the triathlete adheres to the 80/20 principle.

This plan is designed for any triathlete, beginner or experienced, who needs or prefers a low-volume training plan for the half Ironman distance. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least four hours of aerobic exercise over seven days. The weekly training volume starts at approximately six hours in Week 1 and peaks at approximately 11 hours in Week 16.

This plan leverages the TrainingPeaks.com structured workout feature, and the workouts are structured as a % of your threshold heart rate. On supported devices, such as a Garmin, your workout can be exported to the device, and the activity duration, laps, and intensity will be automatically prompted to the athlete during the workout. Workouts do not have to be exported for the Heart Rate plans to be effective, as the workout’s detailed description still provides the athlete with the structure of the workout.

Not sure which level is right for you? Each 80/20 plan comes with a Level Guarantee: if you discover that the level you have selected is too hard or too easy for you, simply contact david@8020endurance.com for a complimentary switch to a different level within the same triathlon distance.

Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://www.8020endurance.com/resources

Save up to 25% when you bundle an 80/20 and a TrainingPeaks.com Premium subscription. See http://www.8020endurance.com/plan-bundles/ for details.

Purchasers of this plan will be able to contact the co-author, David Warden, directly at david@8020endurance.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 2
0:30:00
25TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 3
0:20:00
914m
20TSS
STT2

200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 yd Z1

Sample Day 3
1:00:00
55TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 4
1:00:00
60TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 5
0:30:00
1372m
23TSS
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 5
0:35:00
17.5TSS
RRe4

35 minutes Z1

Sample Day 6
1:00:00
42.3TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1

David Warden
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David Warden Coaching

David is an internationally recognized coach and author with current and former clients that include World Age Group Duathlon champions, Guinness World Record triathlon holders, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of 80/20 Triathlon with Matt Fitzgerald. His personal athletic resume consists of 40 first place overall wins in triathlon and duathlon.