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

Average Weekly Training Hours 04:09
Training Load By Week
Average Weekly Training Hours 04:09
Training Load By Week


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald and David Warden's best-selling 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.

Target Athlete


This plan is intended for individuals with a goal of finishing their first sprint event. Before you begin, you should be comfortably able to swim and run for 30 minutes, cycle for 45 minutes, and successfully complete at least three total hours of aerobic exercise over seven days. The weekly training volume starts at approximately four hours in Week 1 and peaks at approximately 6.5 hours in Week 8.

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.

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
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

Sample Day 9
1372m
ST1

250 yd Swim Zone 1, 500 yd Swim Zone 3, 500 yd Swim Zone 2, 250 yd Swim Zone 1

David Warden
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David Warden Coaching

David is an internationally recognized coach and author with current and former clients that include World Age Group Duathlon champions, Guinness World Record triathlon holders, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of 80/20 Triathlon with Matt Fitzgerald. His personal athletic resume consists of 40 first place overall wins in triathlon and duathlon.