Understanding Your 80/20 Core Strength Plan
Core strength is important for all endurance athletes. Strengthening the muscles in your body’s midsection will help you swim with greater tautness and less drag, cycle with less low-back discomfort, and run with better posture and less energy waste, among other benefits. There’s a reason elite endurance athletes make time for core strength training, and you don’t have to be a pro to get the same benefits.
Designed by A.J. Greg, MS, DC, CSCS, our 80/20 Core Strength Plans are intended to complement our endurance plans in a practical, flexible way. There are nine plans in total, ranging from 9 to 23 weeks in length. The idea is to select a plan that matches the length of your chosen endurance plan and layer it on top. For example, suppose you’re planning to start our Level 1 Olympic Triathlon Plan, which is 16 weeks in length. In this case you’ll want to select our 16-week Core Strength Plan and align the start date with the start date of your triathlon plan. The following table shows which endurance plans are compatible with each Core Strength Plan.
| Core Strength Plan | Compatible with . . . |
|---|---|
| 9 Weeks | Running Plans
5K Level 0 5K Level 1 5K Level 2 5K Level 3
Cycling Plans 20K Time Trial/FTP Boost Level 0 20K Time Trial/FTP Boost Level 1 20K Time Trial/FTP Boost Level 2 20K Time Trial/FTP Boost Level 3 |
| 12 Weeks | Running Plans
10K Level 0 10K Level 1 10K Level 2 10K Level 3 High School Cross Country Level 0 High School Cross Country Level 1 High School Cross Country Level 2 High School Cross Country Level 3 Run Maintenance Level 0 Run Maintenance Level 1 Run Maintenance Level 2 Run Maintenance Level 3
Triathlon Plans Sprint Triathlon Level 0 Triathlon Maintenance
Cycling Plans 40K Time Trial/FTP Boost Level 0 40K Time Trial/FTP Boost Level 1 40K Time Trial/FTP Boost Level 2 40K Time Trial/FTP Boost Level 3 Gran Fondo Short Course Level 0 Gran Fondo Short Course Level 1 Gran Fondo Short Course Level 2 Gran Fondo Short Course Level 3 Gravel Race Short Course Level 0 Gravel Race Short Course Level 1 Gravel Race Short Course Level 2 Gravel Race Short Course Level 3 |
| 15 Weeks | Running Plans
Half Marathon Level 0 Half Marathon Level 1 Half Marathon Level 2 Half Marathon Level 3
Cycling Plans Gran Fondo Intermediate Course Level 0 Gran Fondo Intermediate Course Level 1 Gran Fondo Intermediate Course Level 2 Gran Fondo Intermediate Course Level 3 Gravel Race Intermediate Course Level 0 Gravel Race Intermediate Course Level 1 Gravel Race Intermediate Course Level 2 Gravel Race Intermediate Course Level 3 |
| 16 Weeks | Triathlon Plans
Sprint Triathlon Level 1 Olympic Triathlon Level 0 Olympic Triathlon Level 1 |
| 18 Weeks | Running Plans
Marathon Level 0 Marathon Level 1 Marathon Level 2 Marathon Level 3 50K Level 0 50K Level 1 50K Level 2 50K Level 3
Triathlon Plans Half Ironman Level 0 Half Ironman Level 1
Cycling Plans Gran Fondo Long Course Level 0 Gran Fondo Long Course Level 1 Gran Fondo Long Course Level 2 Gran Fondo Long Course Level 3 Gravel Race Long Course Level 0 Gravel Race Long Course Level 1 Gravel Race Long Course Level 2 Gravel Race Long Course Level 3 |
| 19 Weeks | Running Plans
50-Mile and 100K Level 0 50-Mile and 100K Level 1 50-Mile and 100K Level 2 50-Mile and 100K Level 3
Triathlon Plans Sprint Triathlon Level 2 Sprint Triathlon Level 3 Olympic Triathlon Level 2 Olympic Triathlon Level 3 Half Ironman Level 2 |
| 21 Weeks | Triathlon Plans
Half Ironman Level 3 Ironman Level 0 Ironman Level 1 |
| 22 Weeks | Running Plans
100-Mile Level 0 100-Mile Level 1 100-Mile Level 2 100-Mile Level 3
Triathlon Plans Ironman Level 2 |
| 23 Weeks | Ironman Level 3 |
In addition to complementing our endurance plans, our Core Strength Plans may be used either in combination with or in place of our Premium Strength Plans for Cycling, Running, and Triathlon. Here are some options to consider and their advantages and disadvantages:
Premium Strength Plan Only
Prior to the introduction of our Core Strength Plans, our Premium Strength Plans were the only strength-training option we offered athletes. They remain a good option for athletes who feel they’re getting plenty of benefit from our Premium Strength Plans or who lack the time or the desire to strength train more often than twice per week, which is the training frequency in all of these plans.
Core Strength Plan Only
If you feel that your core needs special attention and you like the idea of doing three shorter strength workouts per week instead of two longer strength workouts, the core-strength only option might be right for you. The disadvantage of this option is that it largely neglects the legs and the upper body, which are covered in the full-body strength workouts that make up our Premium Strength Plans.
Premium Strength Plan and Core Strength Plan
If you have the time, the willingness, and the physical ability to strength train five times per week, feel free to layer both a Premium Strength Plan and a Core Strength Plan onto your chosen endurance plan. Just be aware that, because our Premium Plans do include core work, there is some redundancy between these plans and our Core Plans. To reduce this overlap and save a little time, you may eliminate the core exercises from the workouts in your Premium Strength Plan and just do the exercises for the legs and upper body, reserving the core work for the separate workouts in your Core Strength Plan. Another option is to go by feel, completing all of the exercises in both plans when your body feels up to it and either skipping individual core exercises or skipping entire core sessions whenever you feel your muscles need more time to recover.
A key difference between our Core Strength Plans and some of our other plans is that they do not come in distinct levels. Each plan was designed to meet the needs of a wide range of athletes. To this end, they contain built-in flexibility. The difficulty level of each exercise can be adjusted so that it’s challenging enough for stronger athletes and not too challenging for athletes who aren’t as strong yet. The suggested numbers you see attached to individual exercises within workouts (duration, sets, and repetitions) are just that—suggestions—and should be adjusted based on your ability.
Within most of the individual core workouts you will see two separate options: one that requires some equipment and one that does not. You will always have an equipment-free option, allowing you to complete any Core Strength Plan entirely without equipment. Specific equipment requirements for the primary version of each workout are identified at the top of the workout description.
There are two key terms used in exercise prescriptions that you’ll need to familiarize yourself with: reps in reserve andsubmax.
Reps in Reserve (RIR) is the number of reps you have left before technical failure after completing a set. RIR allows you to work within a specific proximity to failure and structure a training block with the aim of increasing either weight or reps each week, thus decreasing RIR. If you find that your RIR and completed reps decrease from set to set within a single workout, reduce your rep count by 1 in the following session. See the table below for a comparison between RIR and rating of perceived exertion.
| Resistance Training-Specific Rating of Perceived Exertion | |
|---|---|
| Rating | Repetitions Shorty of Maximum |
| 10 | 0 |
| 9 | 1 repetition remaining |
| 8 | 2 repetitions remaining |
| 7 | 3 repetitions remaining |
| 5-6 | 4-6 repetitions remaining |
| 3-4 | Light effort |
| 1-2 | Little or no effort |
Submax refers to the number of seconds that are left in reserve at the end of each set on isometric holds. Example: If you can hold the movement for a maximum of 15 seconds, then an exercise prescribed as “4s submax” should be held for 11 seconds.
Individual sets of different exercises may be based on time, repetitions, or both. Here are examples of all three:
Time-based set example: “10s submax”
This means you are to hold the position called for in the exercise for as long as you can minus 10 seconds, or 10 seconds short of failure.
Repetitions-based set example: “3 reps in reserve”
This means you are to perform 3 repetitions fewer than the maximum number you are physically able to complete, i.e., stop 3 reps short of failure.
Time- and repetitions-based set example: “10 x 5s each side alternating”
This type of instruction is relevant to exercises such as the Bird Dog that involve alternating movements in two directions or with each leg or arm. In this case you will hold the first position for 5 seconds, then switch sides and hold the second position for 5 seconds, and repeat this sequence a total of 10 times.
In time-based sets, it’s okay to go a little closer to failure in the last set of a given exercise as long as you stop at the point where you begin losing posture or your form starts to deteriorate. Working out in front of a mirror will help you in this regard, but you should also go by feel and self-regulate, making any adjustments needed to ensure the workouts are hard but manageable.
Within each workout, certain exercises are grouped together. You will see a letter (“A,” “B,” or “C”) assigned to each exercise within a group. Next to each letter is a number (1, 2, or 3) indicating how many sets of the exercise are to be performed. Together, these letters and numbers tell you how the exercises in the group are sequenced. Here’s an example:
(A, 3) Side Plank
(A, 3) Dead Bug
(B, 3) McGill Side Bridge
Exercises sharing the same letter designation are meant to be done in alternating fashion, set by set. When there is only one exercise associated with a letter, you are to complete all of the prescribed sets before moving on to whatever’s next. The correct way to complete the three exercises in the group listed above, therefore, is as follows:
1 set of Side Plank
1 set of Dead Bug
1 set of Side Plank
1 set of Dead Bug
1 set of Side Plank
1 set of Dead Bug
3 sets of McGill Side Bridge
Time-based rest periods are given between sets in some sessions. When there is no rest period specified, just move straight from one exercise to the next in an unhurried way.
If any questions come up as you make your way through your 80/20 Core Strength Plan, contact AJ Gregg at ajgregg@hypo2sport.com.
"I searched for answers and discovered the 80/20 way. Trust the process and stick to the plan!"
Mauricio Hernandez
"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
"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
"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
"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
"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
"The almost-daily runs and training consistently with the established intensity were key. I had no injuries while training!"
Ashish Gupta
"I loved the Olympic plan I used about a year ago. Now I'm ready to do a half-Ironman."
Mark Burdeshaw
"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
"I swear by 80/20 and always talk it up during tri conversations. Thank you!"
Christopher Barry
"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 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
"There’s no way I could have accomplished what I have without adhering to the 80/20 plan."
Scott Bleazard
"I don't think I would have considered training for a marathon without the success I had with 80/20 training."
Kristi Smith
"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 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
"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
"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 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’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
"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
"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
"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
"The training is less demanding and less tiring, and the result exceeds my expectations."
Thomas Løvholt
"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
"At 46, I broke my 5K record from when I was 33 and qualified for Boston using the 80/20 method."
Jennifer Hickman
"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."
Marco de Tavira
"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
"I could not be happier. Finally, the work paid off and it was enjoyable!"
Jacques Van Wyk
"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
"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
"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
"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
"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
"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
"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
"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
"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
"I went into my race knowing I was fitter and healthier than I have ever been."
Richard Sudworth
"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
"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
"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
"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
"80/20 is a huge underlying principle of what I do week-in, week-out."
Bronwyn Tagg
"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
"80/20 provided a method and training plan that made me excel beyond my wildest imagination in my ever first triathlon."
Erik Enqvist
"With this style of training, you can feel your gains throughout the season and you don't feel completely gassed every day."
Kevin Pogacar
"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
"80/20 Endurance dropped my threshold pace by 2 minutes per mile!"
Michael Metz
"Having 8020 provide the structure took the anxiety out of my training and knowing whether I was doing the right things!"
Matthew Neale
"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
"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
"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
"I am satisfied with your 80/20 training plan. Thank you very much for your help in attaining my goals."
Julia Ponce
"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
"With 80/20 training, I improved my 70.3 result by almost half an hour."
Mikhail Tinovitckii
"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
"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
"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
"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
"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 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
"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
"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
"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 injuries all but disappeared!"
Mike McPharlin
"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
"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
"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
"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
"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
"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 tell everyone about your plans. I’ve recently PR’d my 5k, half, full marathon, and 70.3."
A.J. Moser
"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
"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
"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
"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."
