Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, and followup book 80/20 Triathlon, this Ironman Level 0 training plan will prepare the athlete to complete their first Ironman. 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. This plan is intended for athletes with a goal to finish their first Ironman event, and can already comfortably swim and run for 45 minutes, and cycle for an hour prior to beginning Week 1. It has been periodized into a General and Specific phase. 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 email@example.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://mattfitzgerald.org/8020training/ Please note that in this plan the swim is prescribed by distance, and the bike and run by time, therefore the preview below will not reflect the plan's complete time and distance. As a new publication, early purchasers of this plan will be able to contact the co-author, David Warden, directly at firstname.lastname@example.org, in order to request clarification on any items that may be unclear in the plan.
5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)
200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 yd Z1
5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
500 yd Z1, 5 x (100 yd Z3/15" rest) 500 yd Z1
5 minutes Z1, 10 minutes Z2, 6 x (1 minute Z5 uphill or simulated/2 minutes Z1), 40 minutes Z2, 5 minutes Z1
5 minutes Z1, 5 minutes Z2, 8 x (1 minute Z4/2 minutes Z1) 5 minutes Z1