80/20 Triathlon: 2020 Edition IRONMAN 70.3® Level 3 (Pace and Bike HR, 7 to 15 Hours per Week)

Author

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

All plans by this Coach

Length

21 Weeks

Typical Week

1 Day Off, 4 Bike, 3 Run, 3 Swim, 1 Brick

Longest Workout

1:12 hrs swim
3:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman advanced masters weightloss hr based pace based

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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald and David Warden's best-selling book 80/20 Triathlon, this 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 21-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. It has been periodized into a General and Specific phase, with the General phase comprising the first 10 weeks.

Target Athlete


This plan is ideal for highly competitive triathletes with a goal of finishing their next half Ironman in a time their great-grandchildren will remember. It assumes you have previously completed several triathlons and can already comfortably swim and run for an hour and cycle for 90 minutes. Be sure to build up to at least six hours of weekly aerobic exercise you begin. The weekly training volume starts at approximately 9.25 hours in Week 1 and peaks at approximately 15 hours in Week 19.

100% Structured Workouts


This plan leverages the TrainingPeaks.com structured workout feature with pace-based run workouts and heart-rate based bike workouts. All swim workouts are pace-based. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.

Level Guarantee


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 us for a complimentary switch to a different level within the same distance category.

Support


Robust support resources and documentation for your plan, including zone guidelines, can be found at the 80/20 Resources page. Purchasers of this plan will be able to contact the authors Matt Fitzgerald and David Warden directly in order to request clarification on any items that may be unclear in the plan.

Bundles and Subscriptions


Save up to 50% when you bundle an 80/20 plan and a TrainingPeaks.com Premium subscription with our Bundles and Subscription offerings.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:06
Training Load By Week
Average Weekly Training Hours: 11:06
Average Weekly Breakdown

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

1:00:00
55TSS
CF9

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

Sample Day 1

1:00:00
77.4TSS
RSP17

5 minutes Z1, 20 minutes Z2, 10 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 2

0:37:00
1692m
25TSS
STT1

250 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 1000 yd Z1

Sample Day 2

1:00:00
55TSS
CF9

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

Sample Day 3

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 4

0:45:00
2057m
27TSS
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

Sample Day 4

0:40:00
41.1TSS
RRe5

40 minutes Z1

80/20 Triathlon: 2020 Edition IRONMAN 70.3® Level 3 (Pace and Bike HR, 7 to 15 Hours per Week)

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