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 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 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 11
1:00:00
67.5TSS
CFF9

5 minutes Z1, 40 minutes Z2, 15 minutes Z3

Sample Day 14
1:14:00
68TSS
CFo17

5 minutes Z1, 5 minutes Z2, 12 x (30 seconds Z5 uphill or simulated/90 seconds Z1), 35 minutes Z2, 5 minutes Z1

Sample Day 18
0:35:00
40TSS
CT2

5 minutes Bike Zone 1, 5 minutes Bike Zone 2, 15 minutes Bike Zone 3, 5 minutes Bike Zone 2, 5 minutes Bike Zone 1

Sample Day 21
1:00:00
46.3TSS
CAn9

10 minutes Z1, 10 minutes Z2, 3 x (2.5 minutes Z4/5 minutes Z1) 17 minutes Z1

Sample Day 25
1:00:00
62.3TSS
CCI2

5 minutes Z1, 5 minutes Z2, 4 x (5 minutes Z3/3 minutes Z1) 13 minutes Z2, 5 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.