80/20 Triathlon: 70.3 Level 2 (7 to 13 Hours per Week)

Average Weekly Training Hours 07:46
Training Load By Week
Average Weekly Training Hours 07:46
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 2 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 19-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 a good fit for competitive triathletes with a goal of finishing their next half Ironman in a personal-best time. Choose it only if you have previously completed at least one triathlon of any distance or you have a strong history in one of the three disciplines. You should be comfortably able to swim, bike, and run for an hour and complete six total hours of aerobic exercise over seven days before you begin. The weekly training volume starts at approximately 8.75 hours in Week 1 and peaks at approximately 11.75 hours in Week 13.

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
1:00:00
RSP17

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

Sample Day 2
0:30:00
CF3

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

Sample Day 3
1692m
STT1

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

Sample Day 3
1:00:00
CF9

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

Sample Day 4
1:00:00
CCI1

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

Sample Day 5
2057m
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

Sample Day 5
0:40:00
RRe5

40 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.