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triathlon coaching and training plans

FAQ - General and detailed questions about the training process


  • 1. What training zones are existing and what are they designed for? +

  • 2. Where can I find my training zones and how can I find them? +

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

    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.

    Trainingszonen im Detail

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

  • 3. What training methods are existent and what are they used for? +

    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.

  • 4. What is the structure of the training session? +

    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


  • 5. What about stretching and stabilization training? +

    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.

  • 6. What are test sessions and what is the purpose of it? +

    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.

  • 7. Which technique drills do we recommmend for swimming? +

    Which technique drills do we recommend for swimming?

    Technique drills to improve your swimming

  • 8.Which technical drills do we recommend for cycling? +

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

  • 9. Which technical drills do we recommend for running? +

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

  • 10. Recommendation to adapt individual training sessions to your current needs. +

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

  • 13. How does the training plan or TrainingPeaks recognize an improvement in performance and how can I train with the resulting training zones and load? +

    Training Peak does not detect any improvement in performance or does not automatically adjust training zones.
    Training Peaks provides the data to detect a change in the performance. We as trainers can interpret this data with our experience and can change the training areas in consultation with the athlete.
    As an athlete with a training plan, you have the possibility to do the tests that are usually repeated every 12 weeks and then, with the help of our instructions, convert the test results into a threshold value.
    After you have entered this value in the TrainingPeaks settings of the corresponding sport, they are then converted into new training zones and used automatically in the following training sessions.

  • 14. How can I set a realistic target time for my race? +

    Indeed, this is a difficult question and cannot be answered satisfactorily in all cases.

    In any case, we need your test results, e.g. from the tests that we include in the training plans and that are repeated after about 12 weeks, and significant training results that are comparable for the competition. These we can see if the "athlete account" is shared with our "coach account".
    Send us a request and we will help you to predict or orientate for a target time.

  • 15. How do I recognize the periodization in my training plan? +

    In every training plan provided via TrainingPeaks, an individual instruction for the specific training plan is available to download on Monday of the second week. In this PDF both the weekly training hours are shown in table form as well as the corresponding training priorities of the corresponding current training block.

    In addition, many other details of the training plan are provided and explanations are given.

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M.Sc. in Exercise Sciences and Coaching Takao Muehmel - Licenced Personal Trainer Marcus Schmidt

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