80/20 Triathlon: Ironman Level 3 (7 to 19 Hours per Week)

Average Weekly Training Hours 10:12
Training Load By Week
Average Weekly Training Hours 10:12
Training Load By Week

Try an 80/20 plan for free at http://www.8020endurance.com/free-plans

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 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 an hour and cycle for two hours. Be sure to build up to at least seven hours of weekly aerobic exercise over multiple weeks before you begin. The weekly training volume begins at approximately 10 hours in Week 1 and peaks at approximately 19.75 (let’s just call it 20) hours in Week 19.

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@8020endurance.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://www.8020endurance.com/resources

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.

Save up to 25% when you bundle an 80/20 and a TrainingPeaks.com Premium subscription. See http://www.8020endurance.com/plan-bundles/ for details.

Purchasers of this plan will be able to contact the co-author, David Warden, directly at david@8020endurance.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 1
1692m
STT1

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

Sample Day 2
1:00:00
CF9

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

Sample Day 2
1:00:00
RSP17

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

Sample Day 3
1:00:00
CF9

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

Sample Day 3
1372m
SCI1

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

Sample Day 4
1:00:00
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
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

David Warden
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David Warden Coaching

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