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80/20 Triathlon: 2021 Edition IRONMAN® Level 3 (Pace and Bike HR, 7 to 19 Hours per Week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Matt Fitzgerald & David Warden - Over 60,000 Training Plans Sold

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23 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Featuring the proven 80/20 intensity balance described in Fitzgerald and Warden's bestselling book 80/20 Triathlon, this IRONMAN® Level 3 training plan will provide you with the same workout structure used by the most successful triathletes in the world.


This plan was created for exceptionally ambitious triathletes willing to invest significant time in becoming an Ironman demi-god. It assumes you have previously completed several long-distance triathlons and can already comfortably swim and run for 1 hour and cycle for 2 hours. Be sure to build up to at least 7 hours of weekly aerobic exercise over multiple weeks before you begin.


This plan presents the run workout intensity targets by Pace, the bike by Heart Rate, and the swim by Pace. Other intensity type versions of this plan are also available.

Plan Benefits


This plan includes 30 days of TrainingPeaks Premium for free, by extending your existing account or upgrading from Basic for 30 days. This offer is available one time per athlete and is not applicable to coach-paid accounts.


Every 80/20 Endurance plan purchased becomes a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.


Not sure which level is right for you? Review our Level Comparison Charts to find the best fit. There’s zero risk: Our Level Guarantee allows you to switch to a different level or intensity type within the same distance if you discover that the plan you’ve selected is too hard or too easy.


Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our Structured Workout page for more information.


Robust support and documentation for your plan can be found at the 80/20 Resources page. You will also be able to contact the authors directly via our popular Forums to request clarification on any issue.


"80/20 is the Holy Grail for me. I can actually feel the improvement, but I am never too tired to train." Martijn Crajé – Malden, Netherlands

"The 80/20 plan has changed my life and made me more confident in my abilities. I owe it all to 80/20 Endurance." Chris Black – Peoria, Illinois

"Thanks to your plans, I was able to capture a USA Triathlon National Title." Roger Thompson – Spokane, Washington

Read hundreds more testimonials at our website.


This plan is paired with an optional Free or Premium Strength Training plan designed specifically to fit and complement this plan.


Save up to 25% when you bundle an 80/20 plan and a TrainingPeaks Premium subscription with our Bundles and Subscriptions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:42 hrs 6:00 hrs
Swim x4
2:24 hrs 1:20 hrs
Run x3
3:30 hrs 2:44 hrs
Brick x1
—— ——
Workouts Per Week Weekly Average Longest Workout
6:42 hrs 6:00 hrs
2:24 hrs 1:20 hrs
3:30 hrs 2:44 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

David Warden

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.

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