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 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. This plan is intended for athletes with a goal to finish their first Ironman event strong, and can already comfortably swim, cycle and run for an hour prior to beginning Week 1. 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 email@example.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 firstname.lastname@example.org, in order to request clarification on any items that may be unclear in the plan.
5 minutes in Z1, 35 minutes Z2, 5 minutes Z1
5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)
200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 yd Z1
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1
300 yd Z1, 1150 yd Z2, 300 yd Z1
40 minutes Z1