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

Author

Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold

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Length

23 Weeks

Typical Week

4 Swim, 4 Bike, 3 Run, 1 Brick

Longest Workout

3658 m swim
6:00 hrs bike
2:45 hrs run

Plan Specs

triathlon ironman advanced masters

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Summary


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 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.

Target Athlete


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.

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.

Please note that the because the swim workouts in this plan are prescribed by distance, not time, the plan preview above does not include average weekly swim values. The plan, however, does include appropriate swim workouts.

Stats

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

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.

Back to Plan Details

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

1372m
SCI1

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

Sample Day 3

1:00:00
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes 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

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

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