Understanding Your 80/20 Cycling Plan
Be sure to read Intensity Guidelines for Cycling and Understanding Your TrainingPeaks.com Structured Workout Plan after reading this article.
A training plan is only as good as its execution. Even the best training plan won’t help you much if you don’t understand it. This document offers guidelines and tips to help you get the most out of the 80/20 triathlon cycling plans.
Anatomy of a Workout
Each workout has three basic elements. The first two are duration/distance (how long the workout is) and intensity (how fast the workout is). The third is structure, which is how the workout is divided into segments of various lengths and intensities.
The workout descriptions you see in the training schedules provide duration/distance, intensity, and structure information in a condensed format. Let’s look at a cycling example:
CAP5 (Aerobic Progression Ride)
5:00 in Zone 1
10:00 in Zone 2
2 x (3:00 in Zone X/1:00 in Zone 1)
2 x (4:00 in Zone 3/1:00 in Zone 1)
2 x (5:00 in Zone Y/1:00 in Zone 1)
10:00 in Zone 2
We chose this example because it has a fairly complex structure. Nevertheless, it’s not at all difficult to decode and follow. The workout has three segments: a warm-up, an interval set, and a cool-down.
“5:00 in Zone 1,” is part one warm-up segment. You’ll execute this part by cycling easily for 5 minutes at Zone 1 intensity.
“10:00 in Zone 2” is part two of the warm-up segment. You’ll execute this part by cycling easily for 10 minutes at Zone 2 intensity.
“2 x (3:00 in Zone X/1:00 in Zone 1)” is the first interval segment. Cycle for 3 minutes in Zone X, then slow down and cycle for 1 minute in Zone 1, and repeat this sequence a total of two times. The next two interval segments follow the same pattern, except that the hard efforts are both longer and more intense.
“10:00 in Zone 2” is the cool-down segment. You’ll execute it by cycling easily for 10 minutes at Zone 2 intensity.
There is an almost infinite variety of workout structures, but if you understand how to interpret and apply the example we just covered, you can do the same with any other workout.
Getting to Know Your Zones
Perhaps the trickiest part of executing the workouts that are prescribed in a training plan is training at the right intensity in each segment. You will find complete guidelines for using our Seven-zone intensity scale in our Intensity Guidelines. But simply reading these guidelines alone won’t enable you to fully master the skill of training in the right zones. A certain amount of experience is also required.
Don’t worry: It doesn’t take long to develop a feel for the various zones, so that, for example, when you start a 3-minute interval in Zone 3, you are able to settle into the right effort level even before your heart rate monitor, power meter, or GPS watch confirms that you’re in the correct zone. Here are some specific tips for mastering each individual zone:
Zone 1
Zone 1 is a very low intensity. Staying within it usually requires that you actively hold yourself back to a pace that’s slower than your natural pace. The common exception is when a Zone 1 segment follows a tiring high-intensity effort. The important thing to understand is that it’s almost impossible to go too slow when you’re aiming for Zone 1, whereas it’s very easy and all to common to go too fast.
Zone 2
Zone 2 is fairly broad. You might wonder, “Where exactly within this zone should I be?” As a general rule, we encourage triathletes to go by feel. If you feel strong, swim, ride, or run near the top end of Zone 2. If you feel tired or sluggish, go ahead and allow yourself to exercise near the bottom end.
Zone X
Zone X is the trap that most triathletes fall into, and avoiding it is one of the key objectives of the 80/20 training approach. Just easy enough to not be uncomfortable, yet just hard enough to make you think you’re getting a good workout, this lukewarm intensity offers minimal value in increasing fitness while generating fatigue that interferes with recovery and with performance in subsequent intense workouts. Avoiding Zone X allows you to go harder on the hard days and gain more fitness. For half and full Ironman athletes, Zone X is used sparingly in the Specific phase of training to prepare you for your event, as Zone X does overlap with race intensity for these longer distances.
Zone 3
Zone 3 corresponds to lactate threshold intensity and marks the beginning of "legitimate" moderate to high intensity. Thinking in “threshold” terms can help you find this zone and stay in it by feel. The feeling of swimming, riding, or running in Zone 3 is often described as “comfortably hard,” or as the fastest speed that still feels relaxed. When you perform a Zone 3 effort, imagine there’s a cliff edge in front of you that represents the feeling of strain that accompanies faster speeds. Always stay one or two steps back from that precipice when training in Zone 3.
Zone Y
While Zone Y is not as detrimental as Zone X, this narrow intensity gap simply isn’t targeted by any of the tried-and-true workout formats. It’s a little too fast for threshold workouts, which traditionally target Zone 3, and a little too slow for high-intensity interval workouts, which offer more fitness bang for your workout buck when done in Zones 4 and 5.
Zone 4
Mastering this zone is a matter of connecting the pace, power, and/or heart rate numbers that define the zone with what it feels like to train at that power, pace, or heart rate, so that you are able to reliably start each zone 4 effort at the right intensity. If you mess it up the first few times, either going too slow or too fast, don’t sweat it. In fact, getting it wrong today is the best way to get it right tomorrow.
Zone 5
Zone 5 is almost always used in interval workouts similar to the one given as an example earlier in this article. This intensity zone ranges from the highest speed you can sustain for a few minutes all the way to a full sprint. So how fast should you actually go in Zone 5 efforts?
Tailor your effort to the specific format of the workout. The rule of thumb here is to stay closer to the bottom end of Zone 5 when these efforts are longer and hew closer to the top end when the intervals are shorter. For example, if a workout asks you to run a bunch of 90-second intervals in Zone 5, you’ll want to control your pace so that you are able to run all of the intervals at the same speed without slowing down. But if a workout prescribes a set of 20-second intervals, you’ll want to do them as relaxed sprints.
When using heart rate to measure intensity, you'll soon discover that your BMP takes 1-2 minutes to "catch up." As a result, you'll often not reach the heart rate target during very brief Zone 4 or 5 intervals. Pace and Power are more reliable methods to measure those high intensities. This issue can also be resolved by using the 80/20 Run and Bike Zones Garmin App, where you can have both real-time HR and your custom 80/20 Pace or Power zones displayed on your device at the same time.
You may wonder why a seven-zone intensity scale such as ours tops out at Zone 5. The reason is that in the original version of the scale, Zone X and Zone Y were not explicitly named. Instead these zones existed only as gaps between Zones 2 and 3 and between Zones 3 and 4, respectively. The first gap was created to ensure that low-intensity exercise efforts did not accidentally bleed into moderate intensity and the second to encourage athletes to commit to either moderate or high intensity. Nevertheless, many athletes found the gaps confusing, so we modified the 80/20 intensity scale in a manner that eliminates gaps and the confusion they cause while preserving the distinction between untargeted zones (X and Y) and targeted zones (1-5).
Riding Indoors Vs. Outdoors, On-Road Vs. Off-Road
There are three basic venues for bike workouts: Indoors, outdoors on paved roads, and outdoors on gravel or dirt. Where you choose to do any individual bike workout should depend on the workout type and what you’re training for.
If you’re training for a Gran Fondo or road century event, we suggest you ride outdoors on paved roads at least once per week. The most important rides to do outdoors on paved roads are Endurance Rides. Interval workouts and other rides with a more complex structure are typically easiest to perform indoors, but they don’t have to be. An outdoor route where it’s easy to control your intensity is fine. If you enjoy riding on gravel or trails, it’s fine to do so occasionally even when you’re training for a road event. Just try to match up your off-road rides with workouts that are conducive to the terrain. For example, a mountainous and highly technical singletrack trail is probably not the best place for an Easy Ride.
If you’re training for a gravel race, we suggest you do ride outdoors on gravel or dirt at least once per week. The most important rides to do outdoors on gravel or dirt are Endurance Rides, but you’re welcome to do as many other types of rides on such routes as you can execute correctly. It’s okay to modify workouts a bit to fit the terrain. For example, if a given workout calls for five Zone 4 intervals lasting 2 minutes each with 3 minutes in Zone 1 between intervals, and you choose to perform the ride on a hilly trail route, you might want to complete the Zone 4 efforts on sections of trail that are conducive to riding at this intensity, even if this means they aren’t all separated by exactly 3 minutes.
If you’re training for a time trial or FTP test, you’ll want to do most of your key rides (i.e., rides featuring efforts in Zone X and above) in the same venue as the event itself. So, if you’re training for a road time trial, be sure to do most of these workouts on the road, whereas if you’re training for an indoor time trial or FTP test, choose the same location for the majority of your key workouts.
Cadence
Note that none of the workouts included in our cycling plans feature prescribed cadences. The main reason is that optimal cadence is not the same for all cyclists. A prescribed cadence that's perfect for some will be either too fast or two slow for others. This doesn’t mean you should ignore your cadence, however. For more information about how to approach cadence in your bike training, read this article by Coach Matt.
Cross-training
Some of our cycling plans contain optional cross-training sessions. It is recommended that you do these workouts consistently if you do them at all. Only when done consistently will they make a meaningful impact on your fitness. It is also recommended that you be consistent in your activity choice. For example, if you choose yoga for some of them, it's best to do yoga for most of them, so that the benefits accumulate. It's best to choose an activity that isn't too strenuous. In addition to yoga, walking, hiking, easy swimming, and Pilates are good options. You may also do a gentle, active-recovery type of bike ride.
It's okay to replace some of your scheduled Easy Rides with alternative aerobic activities as well. This is a good option if, for example, you're a runner or duathlete who is currently focused on cycling but wants to maintain a baseline of run fitness. In this case, you might want to replace two Easy Rides per week with Foundation runs. Again, you'll want to be consistent with this practice if you choose to implement it.
Perfection Is Overrated
While it’s important to execute workouts as they were intended to be done, it is not necessary that you execute every workout perfectly, and you shouldn’t beat yourself up when a given workout is not done to the letter. If the 2-hour ride on your schedule for today ends up being a 1:57:30, no big deal.
There’s a well-known story about a legendary running coach who always had his athletes run 187-meter hill repetitions. Another coach who admired this legendary coach emailed him to ask about this very precise distance. “Why 187 meters?” he asked, assuming there must be some deep physiological rationale for it. But the legendary coach came back with this answer: “Why 187 meters? Because that’s how long the hill closest to our training camp is!”
Keep this story in mind as you execute your 80/20 training plan. As with horseshoes and hand grenades, close is good enough.
The Importance of Listening to Your Body
There are some times when executing the workouts in your training plan to the very letter is a bad idea. For example, if you get three intervals into a nine-interval workout and you feel absolutely terrible, you should probably stop, or replace the remaining intervals with an easy jog. A helpful guideline to follow is this: If your interval pace or power is >3% less than it was in the previous interval, terminate the interval set and complete the remaining time in Zone 1 or 2. Similarly, if you wake up one morning with a really sore foot that hurts even to walk on, you should not run that day.
A training plan is really an attempt to predict the future. The many workouts that comprise a training plan represent what you should do if everything goes perfectly—that is, if there are no days when you feel really lousy or have an alarming sore spot. But things seldom go perfectly all the way through a training plan. It’s important that you listen to your body at every step of the process and make adjustments as necessary based on what your body is telling you.
"The almost-daily runs and training consistently with the established intensity were key. I had no injuries while training!"
Ashish Gupta
"Using an 80/20 plan I not only set a PB in 70.3 but then 2 weeks later set a PB in a full Ironman and qualified for Kona!"
Colin Lewis
"I've successfully lowered my Ironman 70.3 time by nearly 40 minutes through 80/20. Don’t be afraid to go slow when you’re supposed to!"
Damon Lebeouf
"A training system which led me to achieve my ambitious goals. I am so glad that I trusted 80/20 and the plan. "
Marcin Bury
"Trust it. This program relies on the time-tested methods of consistency and incremental gain. I am looking forward new PBs, even at 50 years old!"
Randy Kinsey
"I purchased the 80/20 70.3 plan and it completely changed my game. Knowing what workouts you have to do and when to do them removed the hardest part of training for an event, in my opinion. All I had to do was show up when I said I was going to."
Rachel Whitehead
"This is my 8th or 9th year of triathlon. I'm 10 weeks into the 80/20 training and I don't think I have ever been so strong."
Peter Richmond
"Over the past 16 weeks on an 80/20 plan I have improved my fastest kilometer by almost a minute, my 5k went from 38:50 to 30:28, and I ran 10 km, 21 km and 30 km for the first time ever. Oh, and I lost 22 kg in the process!"
Franziska Kühne
"I could not be happier. Finally, the work paid off and it was enjoyable!"
Jacques Van Wyk
"80/20 is a huge underlying principle of what I do week-in, week-out."
Bronwyn Tagg
"I swear by 80/20 and always talk it up during tri conversations. Thank you!"
Christopher Barry
"Using the 80/20 system, I ran a half marathon in 1:25, and followed up the performance with a Boston-qualifying 3:08 marathon at age 45!"
Dean Murley
"I honestly can't rate these plans high enough. Being able to wake up knowing what I've got planned for the day is comforting, but knowing it is working and making a difference is priceless."
Scott Bass
"The injuries all but disappeared!"
Mike McPharlin
"I have travelled with 80/20 plans within my country, to Boston in 2018, and soon to Berlin. I am now a wholly better person than I was before."
Mark Conway
"Absolutely loved the plan. It has allowed me to cut almost 8 1/2 minutes off my half marathon PB. The workouts were varied and fun (well sometimes fun in a brutal way haha) and I got great support from David when I had any questions about the plan. Would recommend unreservedly."
Mark Sun
"With 80/20 training, I improved my 70.3 result by almost half an hour."
Mikhail Tinovitckii
"I'm making a lot of progress due to the increased volume I'm able to do by just slowing down. I'm also feeling more rested for the tough workouts and really appreciating the recovery workouts in between."
Pete Babins
"There’s no way I could have accomplished what I have without adhering to the 80/20 plan."
Scott Bleazard
"I honestly believe that there is no way I could've completed my first Ironman 70.3 were it not for the 80/20 training plan."
Shawn Platt
"80/20 Endurance dropped my threshold pace by 2 minutes per mile!"
Michael Metz
"The 80/20 plan was a joy and a relief. I now enjoy running more, run more with friends, and am creeping up to faster and faster speeds without injuries."
Ben Graham
"After deciding to pursue the goal of qualifying for the Boston Marathon, I purchased an 80/20 training plan. The results were dramatic. After one training cycle, I dropped over 31 minutes in my marathon time!"
Mitch Atkinson
"The training is less demanding and less tiring, and the result exceeds my expectations."
Thomas Løvholt
"IUsing your Level 3 Ironman 70.3 Plan I have gone from the bottom third to the top third in my age group at the half-Ironman distance."
Michael Shulman
"By following the 80/20 program I transformed from a 222-lb nonrunner to a 175-lb marathoner in the 10 months."
Brett Hoyer
"I PB'd every race I did this year and then topped it off with my first 70.3 thanks to the 80/20 plan I used! PB'd the Olympic distance at nationals!
The 80/20 method really changed my approach to training and got me fitter than I've ever been without a single injury."
Claire Colbert
"My expectations were exceeded. My fitness level is higher than it has been in two years, and has come at no cost to my body in regards of injury."
Grace Coller
"The 80/20 principles allowed me to improve my times for 5K and 10K cross country races. Staying injury-free paves the way to get personal bests because you can finish the plan with no surprises and no steps back."
Marco la Spina
"The results were amazing. I shed 27 minutes out of my 70.3 personal best and felt so strong and confident during the race that at times I thought the pace and time my watch was showing me was wrong!"
Carlos Salgado
"In my first triathlon after switching to 80/20 I had my fastest swim pace at any distance and my fastest Olympic bike and run splits. Even my transitions were faster!"
Curtis Repen
"I trained with the 80/20 half marathon plan, and did a personal best! I felt good after! It made me think about what it could do for me for a marathon or beyond. It taught me so much about how to pace myself and be more in tune with my body when I ran. I cannot recommend this training enough. It made me believe that Matt Fitzgerald and David Warden truly know how to train us to be better athletes."
Lai Flushing
"I really felt my endurance build consistently throughout the training with my Level 3 80/20 Ironman 70.3 Plan. I was fatigued at times but never felt overtrained, and I went into my A race feeling more prepared then the three years prior."
Shawn Craig
"Thank you for the role 80/20 played in getting to the finish line of Ironman Arizona. Going top 10% for my age group feels really great. Thanks for helping me conquer this life goal!"
Dwight Robertson
"The 80/20 plan allowed me to train every day without getting stressed or fatigued and to show up on the day and perform fresh and uninjured."
Helen Hayward
"Heart rate training can definitely feel like defeat when you focus on how slow your training paces are, but the victory comes on race day. I am so glad I found 80/20 Running!"
Sarah Pirolli
"I loved the Olympic plan I used about a year ago. Now I'm ready to do a half-Ironman."
Mark Burdeshaw
"I used the 80/20 plan to prepare for my first triathlon, which was also an Ironman 70.3. I was worried about injuries, available time, and being in shape to go the distance. All this worry for no reason, as the plan worked me up to the correct endurance levels without too many stresses on my aging body, and my plan did not overtake my life."
Pat Donohue
"80/20 helped me go from running 3kms to 21kms and bike from 40kms to 90+kms without any injuries. I am a believer of 80/20 and have referred many of my friends. Thank you!"
Winston Bryn
"I am satisfied with your 80/20 training plan. Thank you very much for your help in attaining my goals."
Julia Ponce
"At 46, I broke my 5K record from when I was 33 and qualified for Boston using the 80/20 method."
Jennifer Hickman
"This past weekend I completed Ironman Wisconsin on the Run/Bike Power version of the Level 2 80/20 plan. While the volume was drastically higher than any I had done in past years, I had no injuries and I felt confident in the specificity of the purpose for each workout. On race day I was able to hit my power and pace targets and finish strong with a smile on my face!"
Roger Hipwell
"I have started to run after few years off and the 80/20 plan allowed me to get fit and achieve my first half marathon in Verona in no time! What I love most is that following a clear and defined plan boosts my motivation because I can see the progress I am making."
Marco Saraceno
"I never thought I could beat my personal best Marathon time of 3:09, but with the 80/20 I ran a 2:57! My last kilometer was my fastest and I could have gone another 10K at that pace!"
Lindt de la Port
"The results so far have been an increase in fitness and performance. I can run much farther at a constant pace than I have ever been able to before I also know so much more about my body and limits."
Ben Wyld
"Training towards sustainable functionality is more important than pushing to the limit. By using the 80/20 system you have the luxury of both worlds!"
Meaux Redhead
"I used 80/20 for all of my raining this year and got my highest age-group finishes at any event in my nine years of racing triathlons."
Bob Ford
"The best thing is that, throughout the training plan, I always felt great. I was never injured and enjoyed the experience."
Juan Carlos Diaz Arelle
"Before I started your program I predicted a 14-hour finish in my first Ironman. After sticking to the program and training for six months my conference grew tremendously. I crushed my goal by three hours!"
Greg Pawlisa
"During my first 12-week base period on an 80/20 plan I cut more time off more disciplines than I did in a year of Ironman training with one-on-one coaching. I’ve also boosted my bike FTP by 20 watts. It’s unreal."
Chris DiRienzo
"I searched for answers and discovered the 80/20 way. Trust the process and stick to the plan!"
Mauricio Hernandez
"David and 8020 helped me set a new half marathon PR of 1:46 from 2:35 in 15 weeks. Thank you David for your hands-on coaching. I love the data-driven, balanced approach. I'll never overtrain again."
Tiara Womack
"I like 80/20 because it gives me permission to take it easy on some day. I don’t need to go out and hammer every day to get a new PR like I did in the beginning. The easy days are enjoyable and give me the power to nail (most of) my harder workouts. I don’t dread my sprint and hill work anymore, and at 54 I’m still setting PRs and I’ve been injury free."
Karin Peters
"By following the principles of the 80/20 programming I was able to finish my first ever Half Ironman. Leading up to the Half Ironman, I also ran my first ever half marathon. The 80/20 programming also helped me to get through my full racing season injury free as well as feeling well trained and ready for all of my races."
Steve Messenger
"Having 8020 provide the structure took the anxiety out of my training and knowing whether I was doing the right things!"
Matthew Neale
"With this style of training, you can feel your gains throughout the season and you don't feel completely gassed every day."
Kevin Pogacar
"I was in that "every workout should be hard" mentality until I trusted the 80/20 plan. My hard workouts were tough, but having fresh legs going into them was key."
Alicia Phillips
"Matt created a customized training plan for me that not only allowed me to balance triathlon training with marathon training, but to have PR's in all my repeat races!"
Mackenzie Howard
"I don't think I would have considered training for a marathon without the success I had with 80/20 training."
Kristi Smith
"My mom lost about 40 pounds, learned how to eat and exercise, and completed her first tri. I did my first Ironman on the 80/20 system. She continues to run and swim 4-5 days a week and honestly lives an entirely different life."
Skylar Clark
"Kudos and appreciation to your training programs as I set a new 1/2 marathon PB at 1:28:20 (6:13 off my previous best). My cycling FTP is now just short of 300W (from 230W) after starting training with your programs around 8 months ago. I also took 30 minutes off my 70.3 personal best time with a 4:56, while balancing a large family and professional commitments."
Jeremy Biggelaar
"Used an 80/20 plan for Ironman 70.3 Bintan in Indonesia and it went perfectly. Sometimes I had doubts that the training was too light or intense, but I kept repeating to myself "Trust the plan" and I ended up having an amazing race--much faster than expected!"
Sergio Real
"80/20 provided a method and training plan that made me excel beyond my wildest imagination in my ever first triathlon."
Erik Enqvist
"I tell everyone about your plans. I’ve recently PR’d my 5k, half, full marathon, and 70.3."
A.J. Moser
"Only in my dreams did I dare to aim for 10:45 but the result was so much better: 10:34! No injuries were recorded during the whole preparation period."
Hanan Drobinar
"I’ve never felt more energized in a training cycle. I’m really able to balance my training load and my workload without burning out."
Troy Bedik
"The best year ever! After a few years of sporadic training efforts and competing in triathlons from Sprint distance to full Ironman I decided to look into a more structured approach to training. After looking into the plethora of plans available, I selected a 80/20 Endurance plans. I completed 2 Sprints, 1 Olympic, 3 halves and 1 full Ironman, and setting personal bests at all distances, slicing 2 hours 20 from the full Ironman."
Mark White
"The 80/20 program made my first Olympic Triathlon not only attainable, but something that left me hungry and ready for more the moment I crossed the finish line."
John Hodges
"This year I decided to use an 80/20 plan. For the first time, I felt that my training had structure; each unit was part of a whole and it made sense. I was very satisfied with the results."
Jose Fraile
"When I made the switch to 80/20 I quickly realized that after 10 years of hard training, this new method felt very doable and was a comfortable fit. Thanks for making it available to us in the age-group triathlon world."
Jim Moore
"I used the 80/20 plan for the first time this year. I absolutely loved it. Well Balanced and effective. I can't wait till my preparation for next year starts."
Dennis Ruts
"After reading 80/20 Running and focusing on slowing down, I am absolutely amazed at the results. I just completed a PB of 2:52:48. By slowing down my recovery has been excellent."
Daniel Velardo
"After three surgeries in three years I realized my way of training was wrong. After reading the book 80/20 Triathlon I decided to give it a try. It was fun and easy to follow and I ended up with my a PR in all three disciplines!"
Edson Vassoler
"Thank you 80/20 Endurance! I followed the plan and ran a half marathon as a "feeler." I ran a 1:26, won my age group and was amazed that I could run that pace. Using 80/20, I went back to a marathon course where I ran a 3:23 on and ended up running a 3:13! I'm now qualified for the Boston Marathon!"
Andy Jones
"Using an 80/20 plan, we both came in 7th place in our AG at 70.3 New Zealand! We were fresh all the time and the fatigue we had become accustomed to all those years was not there."
Jose and Isobel Uribe
"I went into my race knowing I was fitter and healthier than I have ever been."
Richard Sudworth
"After following the 80/20 plan I was able to break a personal best record. I not only finished within the goal I had set but did negative splits the entire race, which was a first for me."
