Optimize Triathlon Performance: A Guide to 80/20 Endurance Training Principles
Karen Parnell
September 21, 2023
Optimize Triathlon Performance: A Guide to 80/20 Endurance Training Principles
Introduction
Endurance sports like triathlons demand a unique blend of stamina, strength, and strategy. Athletes like you seek are constantly seeking methods to optimize your training, searching for the most effective ways to improve your performance.
One such method that has gained significant attention is the 80/20 Endurance Method. This approach, which emphasizes a balanced distribution of training intensity, has revolutionized how athletes train and has shown remarkable results across various disciplines, including swimming, biking, and running.
This method of training works for athletes of all levels and why I became an 80/20 Endurance certified coach.
Understanding the 80/20 Endurance Method
The 80/20 Endurance Method, popularized by renowned sports scientist Dr. Stephen Seiler, is a training philosophy that prescribes a specific distribution of training intensity. It suggests that for optimal endurance gains, roughly 80% of your training should be at a low intensity, while the remaining 20% should be at a high intensity.
The Importance of Low-Intensity Training
Low-intensity training forms the backbone of the 80/20 method. This zone, often referred to as Zone 1 or Zone 2, involves exercising at a pace where conversation is possible. It may feel easy, but it's a crucial component in building an efficient aerobic base. This type of training enhances the body's ability to utilize oxygen, improve endurance, and promote fat metabolism.
High-Intensity Training for Performance Gains
The remaining 20% of training involves high-intensity efforts, typically in Zone 4 or Zone 5. These sessions are characterized by high heart rates and shorter durations. This intense training pushes the body to its limits, fostering improvements in anaerobic capacity, power, and speed.
Implementing the 80/20 Method in Swimming
Low-Intensity: Building the Foundation
In swimming, the low-intensity portion of the 80/20 method translates to steady, continuous swims. This could involve long-distance swims, focusing on technique, and building endurance. It's about finding a rhythm and maintaining it.
High-Intensity: Sharpening Performance
High-intensity swim sessions involve intervals, sprints, and drills that challenge your cardiovascular system. These workouts help improve your threshold speed, which is vital for race performance.
Applying the 80/20 Method to Cycling
Low-Intensity: Building Endurance
For cyclists, low-intensity rides involve long, steady efforts at a comfortable pace. These rides are designed to increase time on the saddle, improve aerobic capacity, and develop muscular endurance.
High-Intensity: Boosting Power and Speed
High-intensity cycling sessions include intervals, hill climbs, and sprints. These sessions target power output, anaerobic capacity, and speed, crucial for surges and climbs during races.
Integrating the 80/20 Method into Running
Low-Intensity: Building Mileage
In running, low-intensity runs form the foundation of the 80/20 method. These are long, easy runs in Z1/2 aimed at building endurance and increasing weekly mileage.
High-Intensity: Speed and Performance
High-intensity running sessions focus on intervals, tempo runs, and hill sprints. These workouts improve lactate threshold and help increase speed and race performance.
Training Zones and the 80/20 Balance Source: thephysioclinicbristol.co.uk
An Example of an 80/20 Training Week – Olympic Triathlon
Here’s an example of what an 80/20 training week for an Olympic triathlon might look like. In this example we will look at a low volume plan for time crunched athletes in the base or general phase of training.
Olympic Triathlon Example Training Week using the 8020 Endurance Principles Source: 8020 Endurance
This week has an intensity balance of 80% low intensity and 20% high intensity which is desired but other weeks may very a few % either way. As long as you are aiming for approximately 80/20 split this will be effective.
You will notice the combination of high intensity workouts like the speed play run and low intensity sessions like the recovery run.
Incorporate strength and mobility exercises targeting your core, legs, and upper body. This helps in injury prevention and will enhance your overall athletic performance.
Additional Considerations:
- Recovery and Flexibility: Allocate time for adequate rest, recovery techniques (like stretching, foam rolling, adequate sleep and massage), and mobility work.
- Nutrition and Hydration: Pay attention to proper fuelling and hydration to support the demands of training.
- Listen to Your Body: If you feel fatigued or notice signs of overtraining, be willing to adjust the intensity or volume of your workouts.
Remember, this is just an example and can be tailored to your individual fitness levels, goals, and schedule. It's crucial to progress gradually and consistently monitor your body's response to training. Always consult with a coach or healthcare professional for personalized guidance.
Intensity levels can be measured using Rate of Perceived Exertion (RPE), Heart Rate or Power. The table below ranks the reliability of the four intensity metrics as they apply to each triathlon discipline.
Metric Reliability for each Triathlon Discipline Source: 8020 Endurance
Benefits of the 80/20 Endurance Method
The 80/20 Endurance method of training has been tried and tested over many years by athletes of all levels and they have seen many benefits, there are:
- Optimized Training Time: By prioritizing low-intensity training, athletes can train longer without excessive fatigue or risk of overtraining.
- Reduced Injury Risk: The emphasis on low-intensity sessions allows for recovery and reduces the risk of overuse injuries associated with high-intensity training.
- Balanced Progress: The combination of low and high-intensity training ensures a holistic approach to performance enhancement, targeting both aerobic and anaerobic capacities.
- Sustainable Long-term Gains: The 80/20 method promotes gradual, sustainable improvements, minimizing burnout and maximizing long-term success.
Conclusion: 80/20 Endurance for optimum results
The 80/20 Endurance Method provides a structured and balanced approach to endurance training. By strategically allocating training intensity, athletes can achieve optimal gains in swimming, biking, and running.
Whether you're a seasoned triathlete or just starting out, incorporating the 80/20 method into your training regimen can lead to significant improvements in performance and overall fitness.
Remember, consistency and patience are key, and always listen to your body to ensure safe and effective training.
If this has piqued your interest, then as an 80/20 Endurance certified coach I would be happy to discuss how this can be applied to your training to meet or exceed your race goals.
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
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I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. karen.parnell@chilitri.com
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The History of the 80/20 Method of Training
The 80/20 endurance training method has its roots in sports science and exercise physiology research. It was popularized by Dr. Stephen Seiler, a renowned sports scientist, and researcher. Dr. Seiler's work focused on understanding the physiological responses of athletes to different training intensities and volumes.
Late 20th Century Research
In the late 20th century, exercise physiologists and sports scientists began conducting extensive studies on the training methods of elite athletes.
Researchers were particularly interested in understanding the optimal distribution of training intensity and volume to maximize performance gains.
Pioneering Studies by Dr. Stephen Seiler
Dr. Stephen Seiler, an American-born exercise physiologist, became a key figure in this field. He later settled in Norway and conducted much of his influential research there.
Dr. Seiler's studies focused on endurance sports, with a specific emphasis on the training practices of elite cross-country skiers and other endurance athletes.
Discovery of the 80/20 Distribution
Through his extensive research, Dr. Seiler observed a consistent pattern in the training intensity distribution of successful endurance athletes.
He found that approximately 80% of their training was performed at low to moderate intensities, while the remaining 20% was at high intensity.
Publication and Popularization
Dr. Seiler's findings were published in various scientific journals, and he also presented his research at conferences and seminars.
The 80/20 endurance training method gained recognition within the endurance sports community and began to be adopted by coaches and athletes around the world.
Application Across Sports
While Dr. Seiler's initial research was primarily focused on cross-country skiing, the principles of the 80/20 method were found to be applicable to a wide range of endurance sports, including running, cycling, swimming, and triathlon.
Ongoing Research and Validation
Since the popularization of the 80/20 method, numerous studies and practical applications have further supported its effectiveness in improving endurance performance.
Coaches and athletes continue to incorporate the 80/20 method into their training regimens, and it has become a well-established approach in the world of endurance sports.
Today, the 80/20 endurance training method is widely recognized as a highly effective approach to optimizing endurance performance. It provides a structured framework for balancing low and high-intensity training, allowing athletes to achieve sustainable, long-term gains in their chosen discipline.
Sieler’s Hierarchy of Endurance Training Priorities – start with the bottom 3 Source: Dr. Sieler
80/20 Endurance – The Company
the 80/20 Endurance company is a fitness and training organization founded by Matt Fitzgerald and David Warden. The company is focused on providing training programs and coaching services based on the principles of the 80/20 training method.
Here are some key details about 80/20 Endurance:
Founders
Matt Fitzgerald is a well-known endurance sports coach, author, and sports nutritionist. He has written numerous books on endurance training, including "80/20 Running" which popularized the 80/20 training method. Fitzgerald builds upon the research and findings of Dr. Stephen Seiler, emphasizing the importance of a balanced distribution of training intensity. He provides practical insights and training plans for runners looking to implement the 80/20 method into their training routines.
David Warden is a coach and exercise physiologist known for his expertise in endurance training. He has been involved in developing training programs and coaching services for 80/20 Endurance.
Focus
The primary focus of 80/20 Endurance is to provide training plans, coaching services, and resources for athletes looking to optimize their performance in various endurance sports, including running, cycling, swimming, and triathlon.
Training Philosophy
The company is built around the 80/20 training method, which emphasizes a balanced distribution of training intensity. It suggests that around 80% of training should be at a low intensity, while the remaining 20% should be at a high intensity.
Online Resources
The company provides various online resources, including articles, videos, and webinars, to educate athletes on the principles of the 80/20 training method and how to implement it effectively in their training routines.
FAQ: The 80/20 Training Method for Swimming, Cycling, Running, and Triathlon
What is the 80/20 training method?
The 80/20 training method is an endurance training philosophy that suggests roughly 80% of your training should be at a low intensity, while the remaining 20% should be at a high intensity. This approach aims to balance aerobic development with high-intensity efforts for optimal performance gains.
Who developed the 80/20 training method?
The 80/20 training method was popularized by renowned sports scientist Dr. Stephen Seiler. He conducted extensive research on elite athletes' training patterns and found a consistent distribution of training intensities, leading to the formulation of the 80/20 principle.
How can I apply the 80/20 method to swimming?
In swimming, approximately 80% of your training should be low-intensity. This involves steady, continuous swims to build endurance. The remaining 20% can consist of high-intensity intervals, sprints, and drills to improve anaerobic capacity and speed.
How does the 80/20 method benefit cycling?
For cycling, focus on long, steady rides for about 80% of your training. This builds endurance and aerobic capacity. The remaining 20% can include high-intensity intervals, hill climbs, and sprints to enhance power and speed.
Can I apply the 80/20 method to running?
Yes, in running, prioritize low-intensity, steady runs for about 80% of your training. This helps build mileage and endurance. The remaining 20% can involve high-intensity intervals, tempo runs, and hill sprints to improve speed and lactate threshold.
How does the 80/20 method benefit triathletes?
The 80/20 method is particularly effective for triathletes as it provides a balanced approach to training across all three disciplines. It allows for the development of a solid aerobic base while incorporating high-intensity efforts to improve race-specific performance.
Is the 80/20 method suitable for beginners?
Yes, the 80/20 method can be adapted for beginners. It provides a structured and balanced approach to training that can be scaled to individual fitness levels. Beginners can focus on building their aerobic base with a higher proportion of low-intensity training.
How does the 80/20 method prevent overtraining?
By emphasizing low-intensity training, the 80/20 method allows for sufficient recovery and reduces the risk of overuse injuries associated with excessive high-intensity training. This balanced approach helps athletes avoid burnout and sustain long-term progress.
Can I customize my 80/20 training plan?
Absolutely. The 80/20 method is adaptable to individual goals, fitness levels, and schedules. Coaches and athletes can tailor training plans to suit specific needs, ensuring that the method is optimally applied for desired outcomes.
Is the 80/20 method only for competitive athletes?
No, the 80/20 method is suitable for athletes of all levels, from beginners to elite competitors. It provides a structured and effective approach to training that can be applied to various endurance sports, promoting sustainable and balanced progress.
References
80/20 Endurance – Training Plans for Runners and Triathletes (8020endurance.com)
(PDF) Training Intensity Distribution (researchgate.net)
80/20 Training to Race Faster, with Dr. Stephen Seiler | Extramilest Show #50 - YouTube
Seiler's Hierarchy of Endurance Training Needs. | Request PDF (researchgate.net)
Polarized Training Is Optimal for Endurance Athletes | Request PDF (researchgate.net)
The 80:20 Rule - Physio Clinic Bristol (thephysioclinicbristol.co.uk)