80/20 Triathlon: Olympic Level 3 (Pace and Power, 7 to 13 Hours per Week)

Average Weekly Training Hours 07:52
Training Load By Week
Average Weekly Training Hours 07:52
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 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 19-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 appropriate for athletes whose goal is to finish their Olympic event as one of the top performers in their age group and silence their rivals forevermore. It assumes you have previously completed several endurance events and can already comfortably swim and run for one hour, cycle for 90 minutes, and complete at least six hours of weekly aerobic exercise over seven days. The weekly training load begins at approximately 9.25 hours in Week 1 and peaks at approximately 13 hours in Week 13.

This plan leverages the TrainingPeaks.com structured workout feature. The run workouts are structured as a % of your threshold pace, and the bike workouts are structured as a % of your threshold power. 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 structured workout 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
1:00:00
64TSS
CF9

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

Sample Day 2
1:00:00
77.4TSS
RSP17

5 minutes Z1, 20 minutes Z2, 10 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 3
1692m
25TSS
STT1

250 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 1000 yd Z1

Sample Day 3
1:00:00
64TSS
CF9

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

Sample Day 4
1:00:00
68.9TSS
CCI1

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

Sample Day 5
2057m
27TSS
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

Sample Day 5
0:40:00
41.1TSS
RRe5

40 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.