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80/20 Triathlon: 2020 Edition IRONMAN® Level 0 (5 to 12 Hours per Week)


Matt Fitzgerald & David Warden - Over 55,000 Training Plans Sold

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21 Weeks

Plan Specs

triathlon ironman beginner masters

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

80/20 Endurance

Meticulously crafted from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Triathlon, this Ironman Level 0 training plan will provide you with the same workout structure used by the most successful triathletes in the world. It has been specifically formulated to ensure the athlete adheres to the 80/20 principle.

Target Athlete

This plan is designed to enable first-time Ironman participants and even first-time triathletes to finish strong in an Ironman event. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least three total hours of aerobic exercise over seven days. The weekly training volume starts at approximately 4.75 hours in Week 1 and peaks at approximately 12.5 hours in Week 19.

Lifetime Plan

All purchased 80/20 Endurance plans become a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.

Level Guarantee

Not sure which level is right for you? Review our Level Comparison Chart to find the best fit. Additionally, 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.


Robust support and documentation for your plan can be found at the 80/20 Resources page. You will be able to contact the authors directly to request clarification on any issue.


80/20 is the Holy Grail for me. I can actually feel the improvement, but I am never too tired to train. Martijn Crajé – Malden, Netherlands

The 80/20 plan has changed my life and made me more confident in my abilities. I owe it all to 80/20 Endurance. Chris Black – Peoria, Illinois

Thanks to your plans, I was able to capture a USA Triathlon National Title. Roger Thompson – Spokane, Washington

Read hundreds more 80/20 Endurance testimonials and success stories at our website.

Bundles and Subscriptions

Save up to 25% when you bundle an 80/20 plan and a TrainingPeaks Premium subscription with our Bundles and Subscriptions.

Strength Training

Every 80/20 Endurance plan is paired with an optional strength training plan designed to perfectly supplement your training.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3,690m 3,475m
—— ——
3:39 hrs 6:00 hrs
2:15 hrs 2:40 hrs
Workouts Per Week Weekly Average Longest Workout
3,690m 3,475m
—— ——
3:39 hrs 6:00 hrs
2:15 hrs 2:40 hrs

Training Load By Week

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.

Sample Day 1


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

Sample Day 2


200 yd Swim Zone 1, 400 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 1

Sample Day 3


5 minutes Bike Zone 1, 20 minutes Bike Zone 2, 3 x (5 minutes Bike Zone 3/3 minutes Bike Zone 1) 5 minutes Bike Zone 2, 6 minutes Bike Zone 1

Sample Day 4


5 minutes in Run Zone 1, 50 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 6


500 yd Swim Zone 1, 5 x (100 yd Swim Zone 3/15" rest) 500 yd Swim Zone 1

Sample Day 6


5 minutes Bike Zone 1, 10 minutes Bike Zone 2, 6 x (1 minute Bike Zone 5 uphill or simulated/2 minutes Bike Zone 1), 40 minutes Bike Zone 2, 5 minutes Bike Zone 1

Sample Day 8


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

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