Understanding Your Racing Weight Training Plan
Endurance athletes share a common goal of getting fitter and performing better. But many also pursue supplemental goals that serve as steppingstones toward the greater goal of improving. Among these is the goal of shedding excess body fat. The most common mistake made by athletes seeking to lose fat is trying to prioritize this goal at the same time they are actively training for one or more upcoming events.
The reason this is a bad idea is that the most effective ways to train and eat for endurance fitness are different from the most effective ways to train and eat for fat loss. Athletes who choose to prioritize fat loss at a particular time should therefore do so outside of race-focused training cycles. For example, professional cyclists often complete a short weight-loss focus phase immediately before the start of race-focused training.
Our 80/20 Racing Weight Training Plans are designed for exactly this use. Each is six weeks long, which is about the right amount of time to spend prioritizing fat loss if your larger goal truly is to get fitter and perform better. Recommended Dietary Guidelines for Racing Weight Training Plans are covered in a separate resource. The purpose of this document is to give you an idea of what to expect in your Racing Weight Training Plan and why it is structured the way it is.
Aside from their brevity, our Racing Weight Plans are different from our race-focused training plans in three key ways: lower volume, more work at higher intensities, and a greater emphasis on strength training. Let’s tackle each of these items in turn.
More Work at Higher Intensities
As you already know, endurance athletes seeking to maximize their fitness and performance should do about 80 percent of their weekly training at low intensity and 20 percent at moderate to high intensity. But whereas an 80/20 intensity balance is proven to be most effective in boosting fitness and performance, it is not the optimal intensity balance for improving body composition. This was shown in a 2014 study conducted at the University of Salzburg. Endurance athletes were separated into four groups, each of which spent nine weeks training at different intensities. The group that showed the most improvement in fitness was the one that came closest to maintaining an 80/20 balance. But the group that lost the most body fat was the one that did the largest amount of training at high intensity.
Other research has yielded similar findings. On the basis of this research, our Racing Weight Training Plans lean more on Zones 3-5 than our other plans do. This is also why the volume is lower in these plans. High-intensity training is stressful on the body and cannot be done in large amounts without causing negative consequences.
Greater Emphasis on Strength Training
Strength training proven to enhance endurance performance and reduce injury risk. To maximize these benefits, endurance athletes need to take a functional approach to this type of exercise, which basically means doing exercises that are relevant to their sport and avoiding those that aren’t. Reverse lunges, for example, are relevant to running because they mimic the stride action. Classic bodybuilding exercises such as biceps curls, on the other hand, will do nothing for you as an endurance athlete.
It’s important as well that you avoid strength training at too high a volume or intensity within race-focused cycles, as doing so will compromise your endurance training. Things change, however, during periods when fat loss is your top priority. At these times, it’s okay and even beneficial to spend more time in the gym and to strength train in a way that is intended to build muscle rather than to develop sport-specific strength.
The strength-training component of our Racing Weight Training Plans was created by AJ Gregg of Hypo2 Sport, the same expert who designed our Premium Strength Plans for running and triathlon. But the workouts themselves are different, featuring different exercises and greater loads. Note that these workouts have more extensive equipment requirements, as well. Specific equipment requirements are listed in each individual workout description. Our Level 2 and Level 3 Racing Weight Training Plans include three strength workouts per week, whereas all of our race-focused plans have just two (as do our Level 0 and Level 1 Racing Weight Plans).
Each plan’s strength component features three different workouts (labeled Strength Workout 1, Strength Workout 2, and Strength Workout 3) that are cycled through repeatedly over the six-week plan period. All three workouts are basically the same each time you do them. The progression comes from increasing the loads you use for individual exercises as you get stronger.
In the workout descriptions, the term “reps sub max” refers to the maximum number of reps of a particular exercise you could complete. For example, if a given workout instructs you to perform “2 reps sub max” of the Pull-Up exercise, you are to complete two fewer repetitions of this particular exercise than the maximum number you could complete without resting (a two-rep margin). You may perform max-rep tests of the various exercises included in the plan before you start it to determine your limit in each or just go by feel.
Percentages refer to your one-repetition maximum (1RM) load for a given exercise. For example, if you are instructed to do the Single-Leg Glute Bridge exercise at 70%, this means it should be done with 70% of the maximum weight you could lift one time. Again, you may either determine your 1RM through testing or go by feel. This handy little online calculator will help you with the math: https://exrx.net/Calculators/OneRepMax
“BW” stands for “bodyweight.” For example, if you are instructed to do the Goblet Squat exercise “@ 25% BW” and you weigh 160 lbs, you will do it holding a 40-lb kettlebell.
Guidelines for sets and reps are given in this format: 5 x 5. In this specific example, you are to complete five sets of five repetitions.
Some exercises are time-based. For example, “45s” means you are to continue doing the exercise for 45 seconds in total, pausing the clock if you need to stop and rest before 45 seconds are up. Instructions like this—“7s on/3s off” mean you are to do the exercise for (in this case) seven seconds and then rest for three seconds to complete one rep.
Exercises listed with no space between them are to be done as rounds, meaning you don’t rest between them and you complete one set of each exercise before going back and doing additional sets (if multiple sets are prescribed). Wherever you do see a line of separation between groups of exercises, you may rest as long as you feel is necessary to be ready to continue the workout.
Links to video demonstrations of all exercises included in each workout are provided in the “Pre-Workout Comments” area.
Transitioning to Race-Focused Training
Again, the ideal time to complete a Racing Weight Training Plan is right before you start a race-focused training plan. If you follow this suggestion, you may find that you’re a bit overprepared for the early weeks of the latter plan. This is not a problem. In fact, it’s a sign that you have benefitted from your Racing Weight training and are well positioned to handle the heavier weeks to come. If you discover that you’re tempted to do extra work in those early weeks of 80/20 training to preserve the gains you made on your Racing Weight plan, just remind yourself that it’s not the fitness per se that you want to preserve but your improved body composition! Trust the plan.
"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
"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
"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
"The training is less demanding and less tiring, and the result exceeds my expectations."
Thomas Løvholt
"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
"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
"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 am satisfied with your 80/20 training plan. Thank you very much for your help in attaining my goals."
Julia Ponce
"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
"The almost-daily runs and training consistently with the established intensity were key. I had no injuries while training!"
Ashish Gupta
"I tell everyone about your plans. I’ve recently PR’d my 5k, half, full marathon, and 70.3."
A.J. Moser
"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
"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
"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
"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
"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
"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 could not be happier. Finally, the work paid off and it was enjoyable!"
Jacques Van Wyk
"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 went into my race knowing I was fitter and healthier than I have ever been."
Richard Sudworth
"80/20 provided a method and training plan that made me excel beyond my wildest imagination in my ever first triathlon."
Erik Enqvist
"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
"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
"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
"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 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
"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
"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
"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 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
"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
"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
"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 loved the Olympic plan I used about a year ago. Now I'm ready to do a half-Ironman."
Mark Burdeshaw
"Having 8020 provide the structure took the anxiety out of my training and knowing whether I was doing the right things!"
Matthew Neale
"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
"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
"I swear by 80/20 and always talk it up during tri conversations. Thank you!"
Christopher Barry
"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
"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’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 injuries all but disappeared!"
Mike McPharlin
"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 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
"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
"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
"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 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
"80/20 is a huge underlying principle of what I do week-in, week-out."
Bronwyn Tagg
"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
"There’s no way I could have accomplished what I have without adhering to the 80/20 plan."
Scott Bleazard
"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
"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 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
"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
"At 46, I broke my 5K record from when I was 33 and qualified for Boston using the 80/20 method."
Jennifer Hickman
"With 80/20 training, I improved my 70.3 result by almost half an hour."
Mikhail Tinovitckii
"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
"I don't think I would have considered training for a marathon without the success I had with 80/20 training."
Kristi Smith
"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
"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
"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
"With this style of training, you can feel your gains throughout the season and you don't feel completely gassed every day."
Kevin Pogacar
"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
"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
"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
"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
"80/20 Endurance dropped my threshold pace by 2 minutes per mile!"
Michael Metz
"I searched for answers and discovered the 80/20 way. Trust the process and stick to the plan!"
Mauricio Hernandez
"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
"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 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
"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
"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
"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 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
"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."
