80/20 Triathlon: Ironman Level 0 (5 to 12 Hours per Week)

Average Weekly Training Hours 05:54
Training Load By Week
Average Weekly Training Hours 05:54
Training Load By Week

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, and followup book 80/20 Triathlon, this Ironman Level 0 training plan will prepare the athlete to complete their first Ironman. Each week, cycle, and the complete 21-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. This plan is intended for athletes with a goal to finish their first Ironman event, and can already comfortably swim and run for 45 minutes, and cycle for an hour prior to beginning Week 1. It has been periodized into a General and Specific phase. 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@dwcoaching.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 david@dwcoaching.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 2
0:45:00
RSP1

5 minutes Run Zone 1, 28 minutes Run Zone 2, 4 x (1 minute Run Zone 4/2 minutes Run Zone 1)

Sample Day 3
914m
STT2

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 4
1:00:00
CCI1

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 5
1:00:00
RF9

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

Sample Day 7
1372m
SCI1

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

Sample Day 7
1:18:00
CFo18

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 9
0:39:00
RSP9

5 minutes Run Zone 1, 5 minutes Run Zone 2, 8 x (1 minute Run Zone 4/2 minutes Run Zone 1) 5 minutes Run Zone 1

David Warden
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David Warden Coaching

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