立即开启训练计划

80/20跑步强度平衡经过验证,让你更健康,跑得更快。售出的训练计划已超5万份.

马特·菲茨杰拉德(Matt Fitzgerald)在他的畅销书《80/20跑步》中,阐述了减慢速度以跑得更快的理由,并向跑步者展示了如何打破“中等强度惯例”。这些原则现已嵌入该网站80/20跑步和铁人三项计划的在线选择中,适用于从新手到资深所有级别的运动员。

紧随《80/20跑步》其后,《80/20铁人三项运动》是为新手、中级和资深铁人三项运动员而设的突破性项目,它展示了如何平衡训练强度,以取得最好成绩。该网站上的《80/20铁人三项运动》电子版也提供了相同计划。

David Schnaak

I started the season with a marathon time goal of 3:30, my 80/20 plan resulted in a time of 2:59!

Katie Walding

After switching to 80/20, I lowered my 5K time from 27:21 to 24:54, my 10K time from 57:27 to 55:06, my 10-mile time from 1:35:40 to 1:30:17, and my half-marathon time from 2:09:23 to 1:57:29. I never thought I’d be a sub-two-hour half marathoner!

Nick Langer

The 80/20 method transformed me from a 3:13 marathoner to a 2:56 marathoner and a Boston qualifier.

Anna Rebel

80/20 is the best training plan I’ve ever done. It got me to my first PR  in three years  without beating me up and leaving me exhausted during the training. I love the variety of the workouts.

Mark Conway

Slowing down to get faster simply works. I am living it!

Jeremy Biggelaar

With an 80/20 plan I took 30 minutes off my 70.3 personal best time with a 4:56, while balancing a large family and professional commitments. I’m excited and confident to set a new PB in my next race.

80/20训练计划取得成效。多项研究表明,跑步者、铁人三项运动员和其他耐力型运动员在坚持80%的低强度训练和20%的中等至高强度训练的情况下,他们所取得的进步最大。几乎所有的职业耐力型运动员都遵守这条“80/20法则”,然而典型的业余耐力运动员坚持低强度训练的时间只会占据他们总训练时长的50-70%。迄今为止,这种所谓的“中等强度惯例”是耐力型运动员身上最常见、代价最高的训练错误。有什么解决方案?确保最佳强度平衡的80/20训练计划。