Using Sprint Level-1 plan for an “aged” male

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    I’m 60 years old male and have bought your book: “80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels”.
    In this moment I train 6 times a week: 2 times swim, 2 times bike and 2 time run, a session dure more or less 1 hour, so I will say my fitness level is around week 4 in the book’s Sprint Level-0 plan.
    My idea is to use the Sprint Level-1 plan for a Sprint event in June this year. I would start using the Level-0 plan, starting at week 4 in the plan, and then build up to week 7 in the plan, after that I would switch to the Level-1 plan for the remaining 16 weeks.
    When I looking at the plans, I’m worried about, if I can build up the required fitness week for week, take my age into account. I’m also worried about if the speed in progress could give me injuries. What is your opinion and experience with men in my age?

    David Warden


    Thanks for being on our forums. I’m glad you asked, as the jump from the Level 0 to the Level 1 Sprint is a bit larger than the jump to other levels. Specifically, there is an average of 2 hours a week more from the Level 0 plan (5.25 hours average) to the Level 1 (7.25 hours average). See 2 hours is not that much, and we have other plans that jump by more than 2 hours per level, but the percentage increase from 5.25 to 7.25 is much bigger than going from 15 to 18 hours a week, for example.

    But, I’m comfortable with your proposal or two reasons: First, the Level 1 plan (like all our plans) increases slowly. You’re not jumping up two hours a week, you’re jumping up 30 minutes a week. Second, the first 7 weeks of the Level 0 plan perfectly set you up for starting Week 1 of the Level 1 plan (which is 16 weeks long). Week 7 of the Level 0 is 6.5 hours, week 1 of the Level 1 is 6 hours.

    Regarding men “your age” the Level 1 plan is the most popular level for masters athletes. I have no concerns about you on the Level 1 plan based on your age.


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