Try an 80/20 plan for free at http://www.8020endurance.com/free-plans
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 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.
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 firstname.lastname@example.org 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://www.8020endurance.com/resources
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.
Save up to 25% when you bundle an 80/20 and a TrainingPeaks.com Premium subscription. See http://www.8020endurance.com/plan-bundles/ for details.
Purchasers of this plan will be able to contact the co-author, David Warden, directly at email@example.com, 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
200 yd Swim Zone 1, 400 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 1
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
5 minutes in Run Zone 1, 50 minutes Run Zone 2, 5 minutes Run Zone 1
500 yd Swim Zone 1, 5 x (100 yd Swim Zone 3/15" rest) 500 yd Swim Zone 1
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
5 minutes Z1, 28 minutes Z2, 4 x (1 minute Z4/2 minutes Z1)