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. The bike and run workouts are structured as a % of your threshold power (FTP). 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 email@example.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
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 firstname.lastname@example.org, in order to request clarification on any items that may be unclear in the plan.
5 minutes in Z1, 20 minutes Z2, 5 minutes Z1
200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 yd Z1
5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1
5 minutes in Z1, 35 minutes Z2, 5 minutes Z1
500 yd Z1, 5 x (100 yd Z3/15" rest) 500 yd Z1
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
5 minutes in Z1, 25 minutes Z2, 5 minutes Z1