80/20 Triathlon: Ironman Level 1 (Heart Rate, 7 to 14 Hours per Week)

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
Training Load By Week

Try an 80/20 plan for free at http://www.8020endurance.com/free-plans

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, and followup 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 22-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 12 weeks.

This plan was created for newbies with a goal of finishing their first Ironman event and also for experienced athletes who need or prefer a lower-volume plan. Before you begin, you should be comfortably able to swim, cycle, and run for 60 minutes and complete at least five total hours of aerobic exercise over seven days. The weekly training volume starts at approximately 7.75 hours in Week 1 and peaks at approximately 14 hours in Week 20.

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 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

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.

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
0:45:00
40TSS
CF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 2
0:45:00
42.5TSS
RSP1

5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)

Sample Day 3
914m
20TSS
STT2

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

Sample Day 3
1:00:00
55TSS
CF9

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

Sample Day 4
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 5
1600m
25TSS
SF3

300 yd Z1, 1150 yd Z2, 300 yd Z1

Sample Day 5
0:40:00
20TSS
RRe5

40 minutes Z1

David Warden
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David Warden Coaching

David Warden provides training plans and 1-on-1 endurance sports coaching that is scientific, custom, and effective.