80/20 Triathlon: Olympic Level 1 (Power and Power, 6 to 9 Hours per Week )

Average Weekly Training Hours 07:28
Training Load By Week
Average Weekly Training Hours 07:28
Training Load By Week


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald and David Warden's best-selling 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 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.

Target Athlete


This plan is designed for any triathlete, beginner or experienced, who needs or prefers a low-volume training plan for the Olympic distance. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least four hours of aerobic exercise over seven days. The weekly training volume starts at approximately 6 hours in Week 1 and peaks at approximately 9.5 hours in Week 11.

100% Structured Workouts


This plan leverages the TrainingPeaks.com structured workout feature with power-based bike and run workouts. All swim workouts are pace-based. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.

Level Guarantee


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 us for a complimentary switch to a different level within the same distance category.

Support


Robust support resources and documentation for your plan, including zone guidelines, can be found at the 80/20 Resources page. Purchasers of this plan will be able to contact the authors Matt Fitzgerald and David Warden directly in order to request clarification on any items that may be unclear in the plan.

Bundles and Subscriptions


Save up to 50% when you bundle an 80/20 plan and a TrainingPeaks.com Premium subscription with our Bundles and Subscription offerings.

Sample Day -87
0:20:00
914m
20TSS
STT2

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

Sample Day -85
0:30:00
1372m
23TSS
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day -83
0:30:00
1372m
23TSS
SCI1

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

Sample Day -80
0:30:00
1372m
23TSS
ST1

250 yd Z1, 500 yd Z3, 500 yd Z2, 250 yd Z1

Sample Day 1
1:00:00
70TSS
BR3

Bike 15 minutes Z1, 2 x (Run 7 minutes Z3/3 minutes Z1 --> Bike 10 minutes Z3/3 minutes Z1) 5 minutes Z1

Sample Day 8
1:30:00
115TSS
BR4

Bike 15 minutes Z1, 3 x (Run 7 minutes Z3/3 minutes Z1 --> Bike 10 minutes Z3/3 minutes Z1) 5 minutes Z1

Sample Day 15
1:00:00
70TSS
BR3

Bike 15 minutes Z1, 2 x (Run 7 minutes Z3/3 minutes Z1 --> Bike 10 minutes Z3/3 minutes Z1) 5 minutes Z1

David Warden
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David Warden Coaching

David is an internationally recognized coach and author with current and former clients that include World Age Group Duathlon champions, Guinness World Record triathlon holders, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of 80/20 Triathlon with Matt Fitzgerald. His personal athletic resume consists of 40 first place overall wins in triathlon and duathlon.