80/20 Triathlon: Sprint Level 1 (Pace and Power, 5.5 to 8.5 Hours per Week)

Average Weekly Training Hours 05:35
Training Load By Week
Average Weekly Training Hours 05:35
Training Load By Week

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, and followup 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. This plan is intended for athletes with a goal to finish their first Sprint event, and can already comfortably swim and run for 45 minutes, and cycle for an hour prior to beginning Week 1. This plan leverages the TrainingPeaks.com structured workout feature. The run workouts are structured as a % of your threshold pace, and the bike workouts are structured as a % of your threshold power. On supported devices, such as a Garmin, your workout can be exported to the device, and the activity duration, laps, and intensity will be automatically prompted to the athlete during the workout. Workouts do not have to be exported for the structured workout plans to be effective, as the workout’s detailed description still provides the athlete with the structure of the workout. 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/ 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. 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.

Sample Day 2

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

Sample Day 3

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

Sample Day 3

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

Sample Day 4

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 5

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 5

35 minutes Z1

Sample Day 6

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

David Warden
David Warden Coaching

David Warden provides 1-on-1 endurance sports coaching that is scientific, custom, and effective.