80/20 Triathlon: Sprint Level 0 (4 to 6.5 Hours per Week)

Author

Matt Fitzgerald

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 2 Run, 2 Swim, 2 Bike

Longest Workout

2286 m swim
2:00 hrs bike
1:40 hrs run

Plan Specs

triathlon sprint beginner weightloss power based hr based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, and followup book 80/20 Triathlon, this Sprint Level 0 training plan will prepare the athlete to complete their first triathlon. Each week, cycle, and the complete 12-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 athletes with a goal to finish their first triathlon, and can already comfortably swim and run for 45 minutes, and cycle for an hour prior to beginning Week 1. It has been periodized into a General and Specific phase.

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.

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@dwcoaching.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://mattfitzgerald.org/8020training/

As a new publication, early purchasers of this plan will be able to contact the co-author, David Warden, directly at david@dwcoaching.com, in order to request clarification on any items that may be unclear in the plan.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:08
Training Load By Week
Average Weekly Training Hours: 04:08
Average Weekly Breakdown

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.

Back to Plan Details

Sample Day 1

0:30:00
RF3

5 minutes in Run Zone 1, 20 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 2

914m
STT2

200 yd Swim Zone 1, 400 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 1

Sample Day 3

1:00:00
CCI1

5 minutes Bike Zone 1, 20 minutes Bike Zone 2, 3 x (5 minutes Bike Zone 3/3 minutes Bike Zone 1) 5 minutes Bike Zone 2, 6 minutes Bike Zone 1

Sample Day 5

0:45:00
RF6

5 minutes in Run Zone 1, 35 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 6

1372m
SCI1

500 yd Swim Zone 1, 5 x (100 yd Swim Zone 3/15" rest) 500 yd Swim Zone 1

Sample Day 6

1:00:00
CFo22

10 minutes Bike Zone 1, 10 minutes Bike Zone 2, 8 x (30 seconds Bike Zone 5 uphill or simulated/60 seconds Bike Zone 1) 28 minutes Bike Zone 1

Sample Day 8

0:35:00
RF4

5 minutes in Run Zone 1, 25 minutes Run Zone 2, 5 minutes Run Zone 1

80/20 Triathlon: Sprint Level 0 (4 to 6.5 Hours per Week)

$54.95 - Buy Now