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 triathlon plan or to fill the gap between 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 triathlon plan.
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 finishing a workout easier than ever. Structured workout triathlon plans measure your intensity by either Run and Bike Heart Rate, Run Pace and Bike Heart Rate, Run Pace and Bike Power, or Run and Bike Power. All structured workout triathlon plans use pace for the swim.
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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. As of January 1, the export of swim workouts is not yet supported due to a TrainingPeaks.com limitation. This is scheduled to be fixed soon, and the export option for swim workouts will then work in any new or previously purchased plan.
Q: What is the difference between the four types of structured workout plans: Heart Rate, Run Pace and Bike HR, Run Pace and Bike Power, and Run and Bike Power?
A: We recognize that different athletes use different methods to measure intensity. Some use only heart rate. Some use heart rate on the bike and pace on the run, some use power on the bike and pace on the run, and other use power for both bike and run. The four plan types accommodate those needs. The workouts in the Heart Rate plans are written as a % of your threshold heart rate on the bike and run. The Run Pace and Bike Heart Rate plans use the % of your threshold pace on the run and % of threshold heart rate on the bike. The Run Pace and Bike Power plans use % of threshold pace on the run and % threshold power on the bike, and the Run and Bike Power use your % of threshold power for both run and bike. All the 80/20 triathlon plans use a % of threshold pace for the swim.
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 custom 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 a structured plan combination not offered, such as Bike Heart Rate and Run Pace?
A: We have a hack for that, but it takes some tweaking. Purchase one of the structured workouts plans, such as the Heart Rate plan, then contact us to get a complimentary copy of the Run Pace and Bike Power plan. Load both plans at once, with the same start or end date. Remove the unwanted and duplicate workouts and, presto! You have your own custom Bike Heart Rate and Run Pace structured workout plan.
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 triathlon plans and the original triathlon plans?
A: The original triathlon plans are identical to the structured workout triathlon 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 triathlon plans are also available on FinalSurge.com.
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.com offer .ics synchronization between your training calendar via 3rd party calendar applications, such as Google Calendar, Microsoft Outlook, Apple's iCal.
Q: If I have purchased an original triathlon plan, can I switch to a structured triathlon 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 run plans?
A: Yes, please visit our 80/20 run plan page for more information.
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.