Our popular 80/20 Maintenance Plans are designed to provide structure for general fitness, weight loss, or to prepare for Week 1 of a formal running plan or to fill the gap between run plans. The 12-week plan can be interrupted at any time when formal training begins, and will prepare an athlete for Week 1 of any running regimen.
80/20 training plans are provided via TrainingPeaks.com or FinalSurge.com. Both platforms offer comprehensive scheduling, logging, and analysis with outstanding web and mobile applications for all 80/20 plans. Our structured workouts plans, below, represent the latest training technology that makes completing a workout easier than ever. Structured workout run plans measure your intensity by either Pace, Heart Rate, or Power.
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An 80/20 structured workout plan executed on the TrainingPeaks.com platform is the next best thing to having Matt Fitzgerald and David Warden guide you through your workouts in person. Structured workout plans are the same evidence-based 80/20 plans trusted by thousands of athletes, but represent the next generation of training.
On supported devices, such as a Garmin, workouts in the plan can be exported to the device. When the workout begins, the activity duration, laps, and intensity will be automatically prompted by the device. Additionally, your daily workout can be automatically synced to your supported Garmin model. For more information, see the FAQ below, or the structured workout page at TrainingPeaks.com.
Q: What is a structured workout plan?
A: All the workouts in an 80/20 structured workout plan have been created using the TrainingPeaks Workout Builder, which dynamically adds individual training targets to the activity, offers a visual representation of the workout, and most importantly, allows for the export of the workout to compatible devices, such as a Garmin.
Q: What is the difference between the Pace, Heart Rate, and Power structured workout plans?
A: The intensity in the Pace plans are written as a % of your threshold pace, the Heart Rate plans are written as a % of your threshold heart rate, and the Power plans as a % of your FTP. You can choose which measure of intensity is best for you.
Q: Can you give me an example of how the export works on my device?
A: Sure. Let's say your 80/20 workout description says this:
5 minutes Z1, 21 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 5 minutes Z1.
Your workout is a 5 minute warmup in Zone 1, 21 minutes in Zone 2, 3 sets of 5 minutes in Zone 3 on 3 minutes rest, followed by a 5 minute Zone 2 and 5 minute Zone 1 cooldown. Remembering all that is not too hard, right?
Or, with a structured workout, after exporting the workout from TrainingPeaks and importing it into your compatible device, you will be prompted automatically as you progress through the workout. Your device will provide your individual intensity for the Zone 1 warm up, beep when it is time to switch to Zone 2 and provide the intensity, then notify you to start your Zone 3 intervals with your individual Zone 3 intensity, and finally walk you through your cooldown.
Q: Tell me more about my daily workouts syncing automatically to my device.
A: This is pretty nifty feature. Using the TrainingPeaks Daily Workout Garmin Connect IQ App, your 80/20 plan's daily workout is easily downloaded straight to your compatible Garmin device wirelessly through your phone. While the TrainingPeaks Daily Workout Garmin Connect IQ App is limited to certain devices, you can still manually export your 80/20 workouts to a much wider range of manufacturers and devices.
Q: How does the device know my individual zones?
A: Each section of a structured workout is written as a % of your threshold, and the device then uses that % against your individual threshold. For structured workouts to provide you with your accurate individual intensities, you must specify your thresholds both in your TrainingPeaks account, and on your device. For example, you would use Garmin Connect to specify your thresholds on your Garmin, which would then sync to the device and take advantage of your dynamic individual thresholds.
Q: How do I know what my thresholds are?
A: The 80/20 plans come with rich documentation and support, including how to determine your thresholds.
Q: What if I want the plan in my Google or Outlook calendar and don't care about the structured workout bells and whistles.
A: No problem. Both TrainingPeaks and FinalSurge offer .ics synchronization between your training calendar via 3rd party calendar applications, such as Google Calendar, Microsoft Outlook, Apple's iCal.
Q: Can I still do a workout without doing the export?
A: Definitely. Each workout contains a detailed description for you to follow whether or not it has been exported to your device.
Q: What is the difference between the structured workout run plans and the original run plans?
A: The original 80/20 run plans are identical to the structured workout run plans, but the original plans do not use the new workout builder nor structured workouts and therefore the workouts cannot be exported. The original 80/20 plans still provide you with detailed instructions for each workout, and have been used successfully by hundreds of athletes. If you are unsure of which type of plan, we recommend a structured workout plan as it contains everything that the original plans contain, plus the option to utilize the structured workout features. The original run plans are also available on FinalSurge.com.
Q: If I have purchased an original run plan, can I switch to a structured run workout plan?
A: Yes, contact co-author David Warden for a complimentary switch to a structured workout plan. Please specify the approximate date of your original purchase and which type of structured workout plan you would like.
Q: Do you have structured workout triathlon plans?
A: Yes, please visit the 80/20 Triathlon Plan page.
Q: Are structured workouts available on any other platform other than TrainingPeaks?
A: No, structured workouts is unique to TrainingPeaks.
Q: What if I have other questions?
A: Please contact co-author David Warden.