Train Like a Norwegian!
You don't have to purchase a lactate analyzer or do double threshold workouts to benefit from the measured and methodical approach to endurance training that started in Norway. Powered by the proven 80/20 Endurance methodology, our 19-week Norwegian Training Half Distance Triathlon Plan - Level 1 uses carefully controlled moderate-intensity intervals and ample low-intensity volume to deliver performance breakthroughs.
Who is this plan for?
This Level 1 plan is for athletes with some experience looking to improve their 70.3-mile performance. You should be comfortably able to train eight times per week for up to 80 minutes before starting.
How is the plan structured?
The plan spans 19 weeks featuring two swims, three bike rides, and three runs per week, plus one rest day. Training builds from 6 hours 17 minutes to a peak of 10 hours 19 minutes in Week 14, with scheduled recovery and taper weeks.
How Do I Measure My Intensity?
This plan presents workout targets by Heart Rate (and swim by Pace). Other intensity type versions are also available. Each workout can be exported to supported devices; see our Structured Workout page for details.
Do You Have a Guarantee?
Not sure which level is right? Review our Level Comparison Charts. Our Intensity Metric Guarantee allows you to switch to a different intensity type for your run and bike workouts within your purchased level and distance.
Does the plan include Strength Training?
This plan is paired with an optional Free or Premium Strength Training plan designed specifically to complement your triathlon training.
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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.