Change to 2021 Run Workouts | 80/20 Endurance

Change to 2021 Run Workouts

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    I have been using 80/20 training plans for a couple of years now, and I noticed in the 2021 training plans there was an elimination of the cool down period in most if not all of the runs. What was the reasoning behind this change?


    Read here:



    Matt Fitzgerald

    Most of the runs involving work at higher intensities (ZX-Z5) still end with slower running, but we did do away with Zone 1 cooldowns. This was done for two reasons. The first is that cooldowns serve no physiological purpose whatsoever. Unlike warm-ups, they are completely useless on a practical level. Research has shown that when cooldowns are eliminated from workouts, there is no effect on recovery or performance in subsequent training. They are merely a tradition without a function. That being said, traditions exist for a reason. I think most runners would say it feels natural to tack on some easy running after running fast. But even from that perspective, I’ve always found that it feels more natural to finish up in Zone 2 than in Zone 1. When I just go by feel (which is always), I recover in Zone 1 immediately after my last interval and then gradually, unconsciously accelerate into Zone 2. I attribute this pattern to postactivation potentiation. In any case, that is why Z1 cooldowns disappeared!


    In my Triathlon Sprint Plan the Runs still have Z1 Cooldowns,is this intentional or will they be adapted as well?

    Matt Fitzgerald

    Only the run plans are new. The triathlon plans will be updated for 2022. I can’t say for sure whether Z1 cooldowns will be retained or discarded; that will be Coach David’s call. I will say that it doesn’t really matter one way or the other. It’s one of the many elements of training that can be done more than one way.

    German De La Rosa


    Will all training plans be updated and the Z1 cooldown portion of the workouts be removed?

    I have purchased several triathlon training plans (sprint, olympic and 70.3) and most of them still include Z1 cooldown. Also most workouts in the workout library in this site still include the Z1 cooldown portion.

    In that case; should we remove the Z1 portion of our already saved workouts?



    Thanks Mat!

    You answered my question before I finished writing it. 😛

    Matt Fitzgerald

    Hi German,

    See my answer above. Don’t lose sleep over this one. It truly doesn’t matter one way or the other. It’s a matter of personal preference.

    Coach Matt

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