80/20 Triathlon: Sprint Level 1 (Run Power and Bike HR, 5.5 to 8.5 Hours per Week)
Author: Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold
Length: 16 Weeks
Tags: triathlon, sprint, intermediate, weightloss, power based, hr based, pace based
Typical Week: 1 Day Off, 3 Run, 3 Swim, 3 Bike
Longest Workout:
0:50 hrs swim
2:01 hrs bike
1:45 hrs run
Author: Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold
Length: 16 Weeks
Tags: triathlon, sprint, intermediate, weightloss, power based, hr based, pace based
Typical Week: 1 Day Off, 3 Run, 3 Swim, 3 Bike
Longest Workout:
0:50 hrs swim
2:01 hrs bike
1:45 hrs run
80/20 Triathlon: Sprint Level 1 (Run Power and Bike HR, 5.5 to 8.5 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 Level 1 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.
Target Athlete
This plan is designed for any triathlete, beginner or experienced, who needs or prefers a low-volume training plan for the sprint distance. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least four total hours of aerobic exercise over seven days. The weekly training volume starts at approximately six hours in Week 1 and peaks at approximately 8.5 hours in Week 13.
100% Structured Workouts
This plan leverages the TrainingPeaks.com structured workout feature with power-based run and HR-based bike 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, 20 minutes Z2, 5 minutes Z1
200 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 200 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, 900 yd Z2, 300 yd Z1
35 minutes Z1
10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 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.