Welcome to 80/20 Training!

What is 80/20 Training?

Recent studies have proven that runners, triathletes, and other endurance athletes of all experience and ability levels improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity. Other research has shown that virtually all professional endurance athletes obey this “80/20 Rule,” yet the typical recreational endurance athlete spends only 50-70 percent of his or her total training time at low intensity. This so-called “moderate-intensity rut” is by far the most common and costly training mistake that endurance athletes make. The solution? 80/20 Training!

Run Stronger and Race Faster by Training Slower.

New research proves that runners of all experience and ability levels improve most when they do 80 percent of their training at low intensity. Yet the typical recreational runner does less than half of his or her training in this intensity zone. In 80/20 Running, Matt Fitzgerald makes the case for slowing down to get faster and shows runners how to break out of the moderate-intensity rut.

You asked for them, and now they’re here: 80/20 Triathlon Training Plans! Co-created by Matt Fitzgerald and David Warden, these 17 new plans cover every distance from sprint to Ironman and every fitness level from brand-new beginner to advanced. Using the same principles laid out in 80/20 Running, these plans will maximize your training and results.

Not sure what level is right for you?

Each 80/20 plan comes with a Level Guarantee. If you discover that the level you have selected is too hard or too easy for you, simply contact david@dwcoaching.com for a complimentary switch to a different level within the same triathlon or running plan distance.


An all in one training zones tool set to help you determine your swim pace, run pace, run and cycling heart rate and cycling power.

Start the Calculator

80/20 training worked so well for me this summer! I was able to run my usual 12k route 5 minutes faster and 10 bpm lower by the end of the summer compared to the beginning of summer. And my ultra went so well! I felt awesome! It was relentless, but I feel like I crushed it!  I never thought it would be possible to do something like that and not suffer!

- Myndi Quirion, Calgary, Canada