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

Average Weekly Training Hours 10:07
Training Load By Week
Average Weekly Training Hours 10:07
Training Load By Week

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 23-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 is intended for athletes with a goal to finish their Ironman event as one of the top performers in their respective age group. It assumes that the athlete has previously completed a 70.3 or full Ironman, and can already comfortably swim and run for an hour, and cycle for 2 hours prior to beginning Week 1. This plan leverages the TrainingPeaks.com structured workout feature. The run workouts are structured as a % of your threshold pace, and the bike workouts are structured as a % of your threshold HR. 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 structured workout 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@dwcoaching.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 david@dwcoaching.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 1
1692m
25TSS
STT1

250 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 1000 yd Z1

Sample Day 2
1:00:00
55TSS
CF9

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

Sample Day 2
1:00:00
77.4TSS
RSP17

5 minutes Z1, 20 minutes Z2, 10 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 3
1372m
23TSS
SCI1

500 yd Z1, 5 x (100 yd Z3/15" rest) 500 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
2057m
27TSS
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

David Warden
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David Warden Coaching

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