You can find the training zones  by clicking on the name in the upper right corner of the account, here a menu "Account Settings" opens

In the opening window under Zones you will find the training zones and their assigned heart rates or power zones (watts & speed zones).

Please note that it is possible to assign different heart rates to the training zones for different sports.

Athletes without a coaching option must adjust these training areas themselves. Instructions can be found here in the corresponding section under the different sports.

SE - Steady Effort

Training method primarily to improve basic endurance, aerobic capacity and long-term endurance. The continuous method is characterized by the fact that the endurance load is steady and without pause. The endurance method improves endurance performance.

FS - Fartlek

In the driving game, the adaptation of the speed takes place through situation-adapted (subjective condition, terrain) speed change of the athlete. The distances and the load intensity can be freely selected according to the requirements.

IM - Interval Method (tempo alternation)

Training method to improve endurance, which is characterized by systematic alternation of stress and relief. The interval method is characterized by the fact that the load is interrupted by load pauses.

WM - Repetition Method

With the repetition method, a distance is repeated several times, an almost complete recovery usually takes place in between the repetitions. Usually an under distance is denied, in order to be able to cover all repetitions with competition speed or faster.

The basic setup of a training Session:

1. Warm up (running, running, swimming)

2. Main set

3. Cool down (running, running, swimming)

All heart rates, power or speed values are output individually *
* Prerequisite is that the test values achieved in the Test sessions are transferred accordingly.

Bike ore Run Session setup

Warm up
- 5:00 min @ 129 - 135 1/min

Repeat 10 x
- 5:00 min Z2 easy @ 137 - 146 1/min - Z2
- 5:00 min Z3 middle @ 149 - 161 1/min - Z3

Repeat 5 x
- 4:30 min Z2 easy @ 137 - 146 1/min - Z2
- 0:30 min technique drills @ 137 - 161 1/min - Z3

Cool Down
- 5:00 min @ 129 - 135 1/min

Swim Session setup

Warm up
- 300 m @ 01:49-01:53 sec/100m .

Repeat 6 x
- 50 m (25m technique - 25m loose) @ 01:41-01:49 sec/100m - loose - Z2
- Rest 30 sec @ 00:00 sec/100m

Repeat 2 x
- 200 m @ 01:37-01:43 sec/100m - medium - Z3
- Rest 30 sec @ 00:00 sec/100m

400m - maximum speed
- 400 m @ 01:30-01:31 sec/100m fast - Z5

Repeat 10 x
- 50 m Medium (alternating with and without Pb (Pull Bouy)) @ 01:23-01:30 sec/100m very fast - Z6
- rest 45 sec @ 00:00 sec/100m

Cool Down
- 200 m @ 01:49-01:49 sec/100m - Z1

Stretching should be part of every training day routine.
There are many forms of stretching, you should find the right one for you and incorporate it into your daily routine.

Stabilization training should also be part of the general training program.

Stretching or Stabilization/strength training is entered in the category "Strength/strength training" in the training protocol.

These special sessions are planned several times during the season/training plan and serve as a reference for performance comparison and adjustment of your training zones.

Further information can be found at later here.

Which technique drills do we recommend for swimming?

Technique drills to improve your swimming

All exercises and videos can be found here (technique drills biking).

All exercises and videos can be found here (technique drills running).

Our recommendation to adapt individual training sessions to your current needs can be found here.