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.
Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://www.8020endurance.com/resources
As a new publication, early purchasers of this plan will be able to contact the co-author, David Warden, directly at email@example.com, in order to request clarification on any items that may be unclear in the plan.
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