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

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


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 Level 1 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 run and HR-based bike 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 1
0:30:00
35TSS
RF3

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

Sample Day 2
0:20:00
914m
20TSS
STT2

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

Sample Day 2
1:00:00
55TSS
CF9

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

Sample Day 3
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 4
0:30:00
1372m
23TSS
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 4
0:35:00
32.8TSS
RRe4

35 minutes Z1

Sample Day 5
1:00:00
42.3TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1

David Warden
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80/20 Endurance

80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity.The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.