Train Like a Norwegian!
You don't have to purchase a lactate analyzer or do double threshold workouts to benefit from the measured approach to endurance training. Powered by the proven 80/20 methodology, our 19-week Norwegian Half Distance Triathlon Plan (Level 1) uses controlled moderate-intensity intervals and ample low-intensity volume to deliver performance breakthroughs.
Who is this plan for?
Our Level 1 plan is for athletes with some experience looking to improve their 70.3 performance. You should be comfortable training 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 rides, and three runs per week, plus one rest day. Training builds gradually (with recovery weeks at 3, 6, 9, 12, and 15) starting at 6:17 and peaking at 10:19 in Week 14.
How Do I Measure My Intensity?
This plan presents targets by Heart Rate (Run/Bike) and Pace (Swim). Other intensity type versions are also available. Workouts can be exported to devices for automatic guidance; see our Structured Workout page for details.
Do You Have a Guarantee?
Review our Level Comparison Charts to find the best fit. Our Intensity Metric Guarantee allows you to switch to a different intensity type (Pace, Power, or HR) 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 this schedule.
Robust free email coach support and documentation
Enjoy expert guidance throughout your journey to ensure you reach the starting line healthy and prepared.
Hear what 80/20 Athletes say!
Want unlimited access to plans and support?
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.