80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels

80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels

by Matt Fitzgerald, David Warden


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A breakthrough program for triathletes—beginner, intermediate, and advanced—showing how to balance training intensity to maximize performance—from a fitness expert and elite coach

Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called "moderate-intensity rut," spending almost half of their time training too hard—harder than the pros. Training harder isn't smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results.

In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance—Sprint, Olympic, Half-Ironman, and Ironman—to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.

Product Details

ISBN-13: 9780738234687
Publisher: Hachette Books
Publication date: 09/18/2018
Pages: 320
Sales rank: 114,992
Product dimensions: 7.30(w) x 9.10(h) x 0.90(d)

About the Author

Matt Fitzgerald is an endurance sports writer, coach, and nutritionist. He is a coach and spokesperson for PEAR Sports and former senior editor at Triathlete and Competitor. Fitzgerald has contributed to Men's Health, Outside, Runner's World, Shape, and other publications. He lives in Northern California with his wife.

David Warden is an internationally recognized endurance coach and author. Owner of a successful independent triathlon coaching business, David is also a co-head coach of Team IronCowboy. His current and former clients include a duathlon age-group world champion, a Guinness world record holding triathlete, and multiple full and Ironman 70.3 World Championship qualifiers. David's personal athletic resume includes 34 triathlon and duathlon victories and the top American finisher at Ironman Mallorca 70.3. David lives with his wife and three children in Utah.

Table of Contents

Foreword Dr. Stephen Seiler vii

1 The Most Effective Way to Train 1

2 Going Slower to Get Faster 7

3 The Science of 80/20 Training 21

4 Swimming the 80/20 Way 33

5 Cycling the 80/20 Way 49

6 Running the 80/20 way 61

7 Strength, Flexibility, and Mobility Training 77

8 Getting Started with 80/20 Training 123

9 Introduction to 80/20 Training Plans 153

10 80/20 Triathlon Training Plans: Sprint Distance 155

11 80/20 Triathlon Training Plans: Olympic Distance 167

12 80/20 Triathlon Training Plans: Half Ironman Distance 179

13 80/20 Triathlon Training Plans: Ironman Distance 193

14 80/20 Triathlon Training Plans: Maintenance 207

15 Race Day 211

Appendix A 80/20 Swimming Workouts 225

Appendix B 80/20 Cycling Workouts 237

Appendix C 80/20 Running Workouts 271

Acknowledgments 297

Index 299

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80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels 4.8 out of 5 based on 0 ratings. 4 reviews.
Anonymous 12 months ago
I found this training plan easy to follow and has become a great benefit to me. Very different than what I was used to doing which was not much of a plan but this provided me the stability I needed. I thought these workouts would actually be easier than what I was doing but they are harder due to maintaining specific HR levels throughout the workout. Love this. The only problem I see is in the book, some of the math is wrong when it adds up how much percent you worked out in each zone on a lot of the workouts. They need to redo the math and revise this book.
Bostjan More than 1 year ago
Clear and simple guidelines to train efficiently This book summarizes what I’ve been looking for since I started with triathlon: simple and clear guidance to an effective triathlon training. The book starts with interesting and comprehensive explanation of 80/20 rule in training, supported by science and real life examples. This is followed by practical and very useful training plans for all distances and various levels of your fitness. Until now I’ve tried couple of methods/training plans. For my first Ironman I followed a plan, which wasn’t personalized but prepared for a group of triathletes (of course, each one with different capabilities). I survived, but encountered couple of small injuries. Next plan was more individualised, including periodization & resting, but also this plan was rather lacking of zones - there were just some hints about effort. Finally, I bought a plan for half Ironman and it was quite aligned with 80/20 strategy, but too demanding and quite complex. After reading this book I decided to start training for next IM based on 80/20 principle. End of May I shall report the outcome ;)
Anonymous More than 1 year ago
As a time crunch, cash strapped athlete, I devour each and every opportunity to learn more about the science and methodology of coaching athletes. 80/20 Triathlon gives the background and ideas necessary to start to build your own plan. I appreciated the scientific and physiological reasoning. While I found some of the explanations of the testing metrics and protocols confusing (FTP testing for example), the step-by-step instructions walking through the process help out A LOT. I would absolutely recommend this book to anyone interested in building their own plan in order to be their own coach.
MSchollmeier More than 1 year ago
80/20 Triathlon is a must-have book for triathletes wanting to create and adjust their own training plans using the most up to date practices. The book is well written, east to understand, and filled with science/date-based material backing up the training methods proposed. Having used one of their 80/20 plans in 2017, I was looking forward to this book coming out and gaining more insight into the concept. Previously, I was like many athletes performing my low intensity workouts too hard and my high intensity intervals at too low of an intensity due to fatigue. Followers of this training zone focused plan will spend lots of time in the lower 2 zones and gain a great "feel" for these intensities. This was extremely helpful last year when my heart rate monitor failed to function during an Ironman event. Because of the effort levels imprinted with much training in these zones, I was able to manage a negative split on the run. I'm looking forward to training with run power zones this year. Performing 80% of workouts at low intensity will be key to long-term progression in this sport as well as minimizing risk of injury. The chapters on developing and adjusting your own training plan give me great confidence in planning my upcoming training & racing season. In the past I was not aware of how to adjust plans for races at different times of the year. The maintenance chapter will be helpful as I have an early race and a late race scheduled for 2019. I've been a fan of Matt and David's work and have gained much from the book Racing Weight, another science/data driven book for endurance athletes, which has helped me eat and train better, and race at my optimum weight. Incorporating the 80/20 knowledge from this book will assure continued improvements in triathlon .