interval time range for each zone | 80/20 Endurance

interval time range for each zone

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    I have been reading about 80/20 method and program and considering the book now but wanted to ask one question before I click “complete order”.

    I have tested myself for my FTP and also the running pace using the 30 minute test. I have been using the 80/20 calculator and I know my zones. One more puzzle I need is how long should the intervals in each of the zones should be? Does the book give any guidance on that? I have not found the answer here and since there are many tables online I have been wondering if there is any for 80/20 program. I mean the table would be similar to the one below.


    For instance, I have currently planned my workouts with following times in few zones as below and wanted to check if those are correct and if the book gives any guidelines on that.

    Z2 -> 60-90 minutes
    Z3 -> 15-20 minutes (2-3 repeats)
    Z4 -> 4-6 minutes (5-10 repeats)


    David Warden


    Thanks for checking in and considering our book!

    Yes, both the books 80/20 Running and 80/20 Triathlon give very specific details on how much time to spend in each intensity for each workout.

    Here is an example of a workout from the book 80/20 Running:

    Tempo Run 1
    5 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1

    Also, I think you’ll be pleased to review our free 80/20 Workout Library, which allows you to down load workouts to your compatible device. These workouts will also walk you through the workout prompting you to switch intensities at the right time.

    And don’t forget to check out the 80/20 Zone Calculator which shows the particular zones we use in 80/20, which are slight different than the chart you have added.



    Thanks a lot!

    I have seen the workout library and I am familiar with your zone calculator as well. The thing is I like to have control and kind of build structured workout s myself based on my preferences and knowledge of my body so I wanted to know whether what I have in mind and in my Training Peaks calendar matches the recommended time ranges for each zone. I can figure it out from the workout library but the best/lazy way would be the similar table to the one I posted above so if there is anything like that in the book I am going to order soon!


    David Warden


    I see. Below are general guidelines on interval training. These are pretty broad. For a more thorough discussion on intervals, please read my chapter 20 of the book Triathlon Science.

    Z2 -> 15-30 minutes (upper Zone 2, 3-5 repeats on 5-10 minutes rest)
    ZX -> 15-30 minutes (half, full marathon and 70.3 athletes only, 3-5 repeats on 5-10 minutes rest)
    Z3 -> 3-12 minutes (3-6 repeats on 1-5 minutes rest)
    Z4 -> 2-3 minutes (3-5 repeats on 4-5 minutes rest)
    Z5 -> 30 seconds to 1 minute (5-10 repeats on 30 seconds to 1 minutes rest)




    Thank you for your input. I am going to check 80/20 book and if still missing the key pieces I will verify against Triathlon Science.

    Thank you


    The book will provide you with workouts that will tell you how long the intervals should last in what zone etc., but i cant remember if the book have a table like that.
    The workout library might give you an idea of how much time you would spent in each sone in a single workout. Here is a link:
    You can also get a free sample plan so that you can try a program for a week or two.

    If you are interested in reading about the “origins” of the 80/20 rule, I recommend you take a look at this link:
    And here is a write up about Seilers findings:

    Seiler’s Hierarchy of Endurance Training Needs

    Seiler has also uploaded a few videoes on youtube that you should check out.

    And finally, I recommend you to buy the book (also the triathlon book if you get hooked :D). It is very easy to read, a lot of good information and worth every penny.
    Hope this helps!

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