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 firstname.lastname@example.org 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 email@example.com, in order to request clarification on any items that may be unclear in the plan.
5 minutes in Run Zone 1, 20 minutes Run Zone 2, 5 minutes Run Zone 1
200 yd Swim Zone 1, 400 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 1
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
5 minutes in Run Zone 1, 35 minutes Run Zone 2, 5 minutes Run Zone 1
500 yd Swim Zone 1, 5 x (100 yd Swim Zone 3/15" rest) 500 yd Swim Zone 1
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
5 minutes in Run Zone 1, 25 minutes Run Zone 2, 5 minutes Run Zone 1