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

Average Weekly Training Hours 09:43
Training Load By Week
Average Weekly Training Hours 09:43
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 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.

Target Athlete

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.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with power-based bike and run 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.


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 23

5 minutes in Z1, 40 minutes Z2, 5 minutes Z1

Sample Day 24

5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

Sample Day 25

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

Sample Day 31

5 minutes in Z1, 40 minutes Z2, 5 minutes Z1

Sample Day 34

5 minutes Z1, 85 minutes Z2, 15 minutes Z3

Sample Day 69

10 minutes Z1, 15 minutes Z2, 10 x (1 minute Z5 uphill or simulated/2 minutes Z1), 105 minutes Z2, 5 minutes Z1

Sample Day 74

5 minutes Z1, 5 minutes Z2, 4 x (8 minutes Z3/3 minutes Z1) 5 minutes Z2, 5 minutes Z1

David Warden
80/20 Endurance

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.