80/20 Triathlon: Olympic Level 0 (Heart Rate, 4 to 7.5 Hours per Week)

Average Weekly Training Hours 04:30
Training Load By Week
Average Weekly Training Hours 04:30
Training Load By Week

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 Olympic Level 0 training plan will prepare the athlete to complete their first Olympic triathlon. Each week, cycle, and the complete 16-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 individuals with a goal of finishing their first Olympic event. Before you begin, you should be comfortably able to swim and run for 30 minutes, cycle for 45 minutes, and successfully complete at least three total hours of aerobic exercise over seven days. The weekly training volume starts at approximately four hours in Week 1 and peaks at approximately 7.5 hours in Week 11.

This plan leverages the TrainingPeaks.com structured workout feature, and the workouts are structured as a % of your threshold heart rate. On supported devices, such as a Garmin, your workout can be exported to the device, and the activity duration, laps, and intensity will be automatically prompted to the athlete during the workout. Workouts do not have to be exported for the Heart Rate plans to be effective, as the workout’s detailed description still provides the athlete with the structure of the workout.

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@8020endurance.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://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 david@8020endurance.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 2
0:30:00
25TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 3
914m
20TSS
STT2

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

Sample Day 4
1:00:00
60TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 6
0:45:00
40TSS
RF6

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

Sample Day 7
1:00:00
55TSS
CF9

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

Sample Day 7
1372m
23TSS
SCI1

500 yd Z1, 5 x (100 yd Z3/15" rest) 500 yd Z1

Sample Day 9
0:35:00
30TSS
RF4

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

David Warden
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David Warden Coaching

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