Understanding Your 80/20 Endurance Cycling Strength Plan
Understanding Your 8020 Endurance Cycling Strength Plan
Click on the image below to watch a video overview of our Cycling Strength Plans.
Designed by A.J. Gregg, MS, DC, CSCS, our 80/20 Endurance Cycling Strength Plans are the perfect complement to our Cycling Plans. There are 16 plans in all, representing a range of durations and challenging levels. To choose the right plan for you, consider both the length of the Cycling Plan you’re using and your strength training experience. Table 1 shows how the various Cycling Strength Plans align with our Cycling Plans. Table 2 offers guidelines on choosing the appropriate level.
Table 1
| Cycling Plan | Cycling Strength Plan |
|---|---|
| If you’re using one of these Cycling Plans . . . | . . . choose a Cycling Strength Plan of this length: |
| 20K Time Trial/FTP Boost Level 0 20K Time Trial/FTP Boost Level 1 20K Time Trial/FTP Boost Level 2 20K Time Trial/FTP Boost Level 3 | 9 Weeks |
| 40K Time Trial/FTP Boost Level 0 40K Time Trial/FTP Boost Level 1 40K Time Trial/FTP Boost Level 2 40K Time Trial/FTP Boost Level 3
Gran Fondo Short Course Level 0 Gran Fondo Short Course Level 1 Gran Fondo Short Course Level 2 Gran Fondo Short Course Level 3
Gravel Race Short Course Level 0 Gravel Race Short Course Level 1 Gravel Race Short Course Level 2 Gravel Race Short Course Level 3 | 12 Weeks |
| Gran Fondo Intermediate Course Level 0 Gran Fondo Intermediate Course Level 1 Gran Fondo Intermediate Course Level 2 Gran Fondo Intermediate Course Level 3
Gravel Race Intermediate Course Level 0 Gravel Race Intermediate Course Level 1 Gravel Race Intermediate Course Level 2 Gravel Race Intermediate Course Level 3 | 15 Weeks |
| Gran Fondo Long Course Level 0 Gran Fondo Long Course Level 1 Gran Fondo Long Course Level 2 Gran Fondo Long Course Level 3
Gravel Race Long Course Level 0 Gravel Race Long Course Level 1 Gravel Race Long Course Level 2 Gravel Race Long Course Level 3 | 18 Weeks |
Table 2
| Cycling Strength Plan Level | Prerequisites |
|---|---|
| Level 0 | Suitable for all ability levels
|
| Level 1 | Suitable for athletes with 6-12 months of strength training experience.
|
| Level 2 | Suitable for athletes with 1-2 years of strength training experience. Before you start, you should be able to squat your full body weight, hold a front plank for 2 minutes, hold a side plank 90 seconds, and complete 10 single-leg squats to the depth of a chair.
|
| Level 3 | Suitable for athletes with at least 2 years of strength-training experience. Before you start, you should be able to squat 1.25x your full body weight, hold a front plank for 2 minutes, hold a side plank 90 seconds, and complete 15 single-leg squats to the depth of a chair. |
Let’s look at an example. Suppose you have more than 1 year and less than 2 years of strength training experience and you are using the Gran Fondo Intermediate Course Level 2 Plan. In this case, you’ll want to combine your Cycling Plan with the 15-Week Cycling Strength Plan Level 1. Don’t worry if you discover that the plan you’ve picked is either too hard or too easy. Our Level Guarantee allows you to trade in your plan for a higher- or lower-level plan at no additional cost.
Warming Up
Before you begin each strength workout, warm up with a brisk walk followed by 3 sets of 5 quick Bodyweight Squats, resting 20 seconds between sets. Then perform 2 sets of 5 Half Squats using a 45-lb (22 kg) barbell, resting 40 seconds between sets. Now you’re ready to do some strength training!
Workout Structure
Correct execution of your strength workouts requires that you fully understand their structure. Let’s look at a specific example.
Required equipment: kettlebells or dumbbells
(2) Reverse Lunge – 3 RIR, 10RM (tempo: 2- 1-1-1)
(3) Dead Bug – 2 RIR (tempo: 1-2-1-1)
(2) Glute Bridge – 3 RIR (tempo: 1-2-1-2)
(2) Short Calf Raise – 3 RIR, 10% BW (tempo: 2-2-2-2)
(3) McGill Side Bridge – 1 RIR (tempo (1-1-1-2)
(3) Bird Dog – 1 RIR (1 rep = 8s/side)
Pick 1 or 2:
(2) Hip Flexor Knee Drive – 3 RIR, light band (tempo: 2-2-1-2)
(2) McGill Crunch – 1 RIR (1 rep = 10s hold)
(3) Bent Over Row – 3 RIR, 10RM (tempo: 1-1-1-2)
(3) Pushup – 3 RIR (1-2-1-1)
(3) Hamstring Bridge – 4 RIR (tempo: 2-2-1-3)
Required Equipment
The first item in each workout description is a list of required equipment. This list will change from one workout to the next, but in general you will need access to a fully equipped gym to complete your Cycling Strength Plan. Here’s a complete list of required equipment:
- Barbell
- Cable
- Weight Stack
- Chin-Up Bar
- Dumbbells
- Exercise Bench
- Foam Roller
- Kettlebells
- Plyometric Box
- Resistance Bands
- Slide Discs
- Stability Ball
Set Sequencing
Exercises that are paired or grouped together represent mini circuits. This means you are to complete one set of each exercise in rotation, continuing to cycle through the paired/grouped exercises until you’ve done the total number of prescribed sets as indicated by the number in parentheses to the left of the exercise name. In the example given, the first two exercises will be done in this fashion:
1 set of Reverse Lunge
1 set of Dead Bug
1 set of Reverse Lunge
2 sets of Dead Bug
Each workout has a section of optional exercises. Choose any one or two of these and combine them with the last two exercises of the main set to create a mini circuit. In the example given, the last two exercises in the main set are McGill Side Bridge and Bird Dog. Let’s say you decide to combine these with the Hip Flexor Knee Drive and the Push-Up exercises from the list of options. In this case, you will complete the workout in the following manner.
1 set of McGill Side Bridge
1 set of Hip Flexor Knee Drive
1 Set of Bird Dog
1 set of Push-Up
1 set of McGill Side Bridge
1 set of Hip Flexor Knee Drive
1 Set of Bird Dog
1 set of Push-Up
1 set of McGill Side Bridge
1 Set of Bird Dog
1 set of Push-Up
Repetitions/Duration
The information to the immediate right of the exercise name tells you how many repetitions to complete or how long to do the exercise and how much resistance to use, if any. The following terms are used to convey this information:
Reps in Reserve (RIR) is the number of repetitions you have left before technical failure when completing a set. RIR allows you to work within a specific proximity to failure and structure a training block with the aim of increasing either weight or reps each week, thus decreasing RIR. If you find that your RIR and completed reps decrease from set to set within a single workout, reduce your rep count by 1 in the following session. See Table 3 for a comparison between RIR and rating of perceived exertion.
Submax refers to the number of seconds that are left in reserve at the end of each set on isometric holds. Example: If you can hold the movement for a maximum of 15 seconds, then an exercise prescribed as “4s submax” should be held for 11 seconds.
Individual sets of different exercises may be based on time, repetitions, or both. Here are examples of all three:
Time-based set example: “10s submax”
This means you are to hold the position called for in the exercise for as long as you can minus 10 seconds, or 10 seconds short of failure.
Repetitions-based set example: “3 reps in reserve”
This means you are to perform 3 repetitions fewer than the maximum number you are physically able to complete, i.e., stop 3 reps short of failure.
Time- and repetitions-based set example: “10 x 5s each side alternating”
This type of instruction is relevant to exercises such as the Bird Dog that involve alternating movements in two directions or with each leg or arm. In this case you will hold the first position for 5 seconds, then switch sides and hold the second position for 5 seconds, and repeat this sequence a total of 10 times.
In time-based sets, it’s okay to go a little closer to failure in the last set of a given exercise as long as you stop at the point where you begin losing posture or your form starts to deteriorate. Working out in front of a mirror will help you in this regard, but you should also go by feel and self-regulate, making any adjustments needed to ensure the workouts are hard but manageable.
A few exercises included in the plans use the following terms in prescribing intensity: sprint effort, tempo effort, interval effort, and easy effort. When given these instructions, perform the exercise to a level of fatigue that is consistent with your experience in cycling workouts of the same type. Table 3 offers additional guidelines for interpreting these intensity prescriptions.
Table 3
| Resistance Training-Specific Rating of Perceived Exertion | ||
|---|---|---|
| Rating | Cycling Equivalent | Repetitions Shorty of Maximum |
| 10 | 0 | |
| 9 | Sprint Effort | 1 repetition remaining |
| 8 | Tempo/Sprint Effort | 2 repetitions remaining |
| 7 | Tempo Effort | 3 repetitions remaining |
| 5-6 | Easy/Interval Effort | 4-6 repetitions remaining |
| 3-4 | Light effort | |
| 1-2 | Little or no effort | |
Resistance
Resistance is prescribed in a few different ways, depending on the exercise. For some exercises, the prescribed resistance is based on your individual 10RM, which is the maximum amount of weight you could lift 10 times with good form. If you don’t know your 10RM weight for a given exercise, start with a light weight and perform 10 repetitions. If the last rep does not require a maximal effort, add 10-20 lbs (5-10 kg) and perform another set, continuing until you find your 10RM.
For other exercises, the prescribed resistance is based on bodyweight. In the example workout given above, you will see “10% BW” to the right of the Short Calf Raise exercise. This is telling you to do the exercise using a weight that is equal to 10 percent of your bodyweight.
When no resistance information is given for a particular exercise, it is meant to be done as a bodyweight exercise (i.e., without external resistance). The Dead Bug, Glute Bridge, McGill Side Bridge, Push-Up, Bird Dog, McGill Crunch, and Hamstring Bridge exercises in the example workout are all bodyweight movements. However, if you are able to perform more than 15 repetitions of a particular bodyweight exercise, go ahead and add an external load of by 5-10% BW to make it more challenging.
For band exercises, you will be instructed to use a light, medium, or heavy band. In the example workout, you are instructed to perform the Hip Flexor Knee Drive exercise with a light band.
Tempo
The information between parentheses to the right of the exercise name tells you how quickly to perform each repetition (i.e., the recommended tempo). Most exercises have four phases: eccentric, transition, concentric, and transition). The eccentric phase is the portion of the exercise where your muscles are lengthening under load. The first transition is the pause between the eccentric and concentric phases. The concentric phase is the portion of the exercise where your muscles are shortening/contracting. Finally, the second transition is the pause between the concentric and eccentric phases.
In the example given, the Bent Over Row exercise has a 1-1-1-2 tempo. This means you complete the eccentric phase (lowering the dumbbells), first transition (pausing with the arms fully extended), and concentric phase (lifting the dumbbells) each on a 1-count and complete the second transition (pausing with the elbows fully bent) on a 2-count.
In certain exercises, tempo is prescribed in beats per minute (BPM). These exercises require a metronome. To do them, simply download a metronome app such as Soundbrenner to your smartphone, set it to the prescribed tempo, and perform the exercise in synchronization to the beat.
Video Exercise Demonstrations
In the “pre-activity comments” area of each workout tile, you will find links to video demonstrations of all the exercises included in that workout. Good form is important, so be sure to emulate the form shown in these videos as closely as possible.
If any questions come up as you make your way through your 80/20 Cycling Strength Plan, contact A.J. Gregg at ajgregg@hypo2sport.com.
"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
"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
"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."
Hanan Drobinar
"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
"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
"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 almost-daily runs and training consistently with the established intensity were key. I had no injuries while training!"
Ashish Gupta
"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
"At 46, I broke my 5K record from when I was 33 and qualified for Boston using the 80/20 method."
Jennifer Hickman
"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
"I could not be happier. Finally, the work paid off and it was enjoyable!"
Jacques Van Wyk
"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
"I don't think I would have considered training for a marathon without the success I had with 80/20 training."
Kristi Smith
"I searched for answers and discovered the 80/20 way. Trust the process and stick to the plan!"
Mauricio Hernandez
"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
"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
"The training is less demanding and less tiring, and the result exceeds my expectations."
Thomas Løvholt
"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
"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
"I went into my race knowing I was fitter and healthier than I have ever been."
Richard Sudworth
"Having 8020 provide the structure took the anxiety out of my training and knowing whether I was doing the right things!"
Matthew Neale
"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
"80/20 Endurance dropped my threshold pace by 2 minutes per mile!"
Michael Metz
"The injuries all but disappeared!"
Mike McPharlin
"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
"80/20 is a huge underlying principle of what I do week-in, week-out."
Bronwyn Tagg
"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
"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
"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
"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’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
"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 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 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 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
"I tell everyone about your plans. I’ve recently PR’d my 5k, half, full marathon, and 70.3."
A.J. Moser
"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
"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
"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
"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
"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
"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
"With this style of training, you can feel your gains throughout the season and you don't feel completely gassed every day."
Kevin Pogacar
"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 swear by 80/20 and always talk it up during tri conversations. Thank you!"
Christopher Barry
"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
"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
"With 80/20 training, I improved my 70.3 result by almost half an hour."
Mikhail Tinovitckii
"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
"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
"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
"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
"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
"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
"80/20 provided a method and training plan that made me excel beyond my wildest imagination in my ever first triathlon."
Erik Enqvist
"I loved the Olympic plan I used about a year ago. Now I'm ready to do a half-Ironman."
Mark Burdeshaw
"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
"I am satisfied with your 80/20 training plan. Thank you very much for your help in attaining my goals."
Julia Ponce
"There’s no way I could have accomplished what I have without adhering to the 80/20 plan."
Scott Bleazard
"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
"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
"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
"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
"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
"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 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
"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 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
"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
"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
"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
"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
"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
"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
"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
"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
"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."