80/20 Triathlon: IRONMAN® Level 0 (Pace and Bike HR, 5 to 12 Hours per Week)

Average Weekly Training Hours 07:14
Training Load By Week
Average Weekly Training Hours 07:14
Training Load By Week


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald and David Warden's best-selling 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.

Target Athlete


This plan is designed to enable first-time Ironman participants and even first-time triathletes to finish strong in an Ironman event. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least three total hours of aerobic exercise over seven days. The weekly training volume starts at approximately 4.75 hours in Week 1 and peaks at approximately 12.5 hours in Week 19.

100% Structured Workouts


This plan leverages the TrainingPeaks.com structured workout feature with pace-based run workouts and heart-rate based bike workouts. All swim workouts are pace-based. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.

Level Guarantee


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 us for a complimentary switch to a different level within the same distance category.

Support


Robust support resources and documentation for your plan, including zone guidelines, can be found at the 80/20 Resources page. Purchasers of this plan will be able to contact the authors Matt Fitzgerald and David Warden directly in order to request clarification on any items that may be unclear in the plan.

Bundles and Subscriptions


Save up to 50% when you bundle an 80/20 plan and a TrainingPeaks.com Premium subscription with our Bundles and Subscription offerings.

Sample Day 2
0:45:00
56.9TSS
RF6

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

Sample Day 3
0:20:00
914m
20TSS
STT2

200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 yd 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
1:00:00
77.7TSS
RF9

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

Sample Day 7
0:30:00
1372m
23TSS
SCI1

500 yd Z1, 5 x (100 yd Z3/15" rest) 500 yd Z1

Sample Day 7
1:18:00
75TSS
CFo18

5 minutes Z1, 10 minutes Z2, 6 x (1 minute Z5 uphill or simulated/2 minutes Z1), 40 minutes Z2, 5 minutes Z1

Sample Day 9
0:45:00
58.8TSS
RSP1

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

David Warden
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80/20 Endurance

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.