80/20 Triathlon: Sprint Level 3 (Power and Power, 7 to 12 Hours per Week)
Author: Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold
Length: 19 Weeks
Tags: triathlon, sprint, advanced, masters, weightloss, power based, pace based
Typical Week: 3 Bike, 1 Day Off, 3 Run, 3 Swim
Longest Workout:
1:02 hrs swim
2:00 hrs bike
1:30 hrs run
Author: Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold
Length: 19 Weeks
Tags: triathlon, sprint, advanced, masters, weightloss, power based, pace based
Typical Week: 3 Bike, 1 Day Off, 3 Run, 3 Swim
Longest Workout:
1:02 hrs swim
2:00 hrs bike
1:30 hrs run
80/20 Triathlon: Sprint Level 3 (Power and Power, 7 to 12 Hours per Week)
Plan Description
Meticulously crafted from the principles laid out in Matt Fitzgerald and David Warden's best-selling 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 19-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 serious triathletes who want to earn eternal glory by finishing their next sprint race as one of the top performers in their age group. Choose it only if you have a strong background in endurance racing and can already comfortably swim, bike, and run for an hour. The weekly training load starts at approximately 8.75 hours in Week 1 and peaks at approximately 12 hours in Week 13.
100% Structured Workouts
This plan leverages the TrainingPeaks.com structured workout feature with power-pace bike and run 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.
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
5 minutes Z1, 20 minutes Z2, 10 x (1 minute Z4/2 minutes Z1) 5 minutes Z1
250 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 1000 yd Z1
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1
300 yd Z1, 1650 yd Z2, 300 yd Z1
40 minutes Z1
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.