80/20 Triathlon: Triathlon Maintenance (Pace and Bike HR, 5 to 8 Hours per Week)

Average Weekly Training Hours 05:41
Training Load By Week
Average Weekly Training Hours 05:41
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 Maintenance plan is designed to provide structure to the athlete for general fitness, weight loss, or to prepare the athlete for Week 1 of their formal triathlon plan. This plan provides the athlete with the same workout structure used by the most successful triathletes in the world. The 12-week plan can be interrupted at any time when formal training begins, and will prepare the athlete for Week 1 of any triathlon distance. It 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 of all abilities, who can comfortably swim and run for 35 minutes, and cycle 45 minutes. Athletes who are a bit overweight should consider not performing any of the run intervals, and doing just a Z1 or Z2 run of the same duration. The athlete can make up for this lost intensity by performing the same missed interval structure on a scheduled Z1 or Z2 bike in the same week. 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 HR. 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. 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.