Train Like a Norwegian!
You don't have to purchase a lactate analyzer or do double threshold workouts to benefit from the measured and methodical approach to endurance training that started in Norway and has swept the planet in the past several years. Powered by the proven 80/20 Endurance training methodology, our 16-week Norwegian Training Olympic Triathlon Plan - Level 1 uses a combination of carefully controlled moderate-intensity interval workouts and lots of low-intensity swimming, cycling, and running to deliver fitness and performance breakthroughs to everyday triathletes like you.
Who is this plan for?
Our Level 1 plan is intended for athletes with some experience who are looking to improve their Olympic triathlon performance. You should be comfortably able to train eight times per week for up to 80 minutes at a time before you start the plan.
How is the plan structured?
The plan is 16 weeks long and features two swims, three bike rides, and three runs per week, plus one rest day. The training load builds gradually from week to week (except in weeks 3, 6, 9, and 12, which are recovery weeks, and weeks 15 and 16, which are taper weeks), beginning at 6 hours and 11 minutes of training and peaking at 8 hours and 49 minutes in Week 14.
How Do I Measure My Intensity?
This plan presents each workout's intensity target by Heart Rate and swim by Pace. Other intensity type versions of this plan are also available. Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our Structured Workout page for more information.
Do You Have a Guarantee?
Not sure which level is right for you? Review our Level Comparison Charts to find the best fit. Our Intensity Metric Guarantee allows you to switch to a different intensity type for your run (HR, PACE and POWER) and bike workouts (HR and Power) with your purchased level and distance plan.
Does the plan include Strength Training?
This plan is paired with an optional Free or Premium Strength Training plan designed specifically to fit and complement this plan.
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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.