80/20 Triathlon: IRONMAN® Level 1 (7 to 14 Hours per Week)

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
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.

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.

Sample Day 1
0:45:00
CF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 1
0:45:00
RSP1

5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)

Sample Day 2
914m
STT2

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

Sample Day 2
1:00:00
CF9

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

Sample Day 3
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 4
1600m
SF3

300 yd Z1, 1150 yd Z2, 300 yd Z1

Sample Day 4
0:40:00
RRe5

40 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.