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 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.
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 email@example.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://www.8020endurance.com/resources
Save up to 25% when you bundle an 80/20 and a TrainingPeaks.com Premium subscription. See http://www.8020endurance.com/plan-bundles/ for details.
Purchasers of this plan will be able to contact the co-author, David Warden, directly at firstname.lastname@example.org, 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
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
300 yd Z1, 900 yd Z2, 300 yd Z1
5 minutes in Run Zone 1, 25 minutes Run Zone 2, 5 minutes Run Zone 1