Triathlon
Three Disciplines. One Finish Line.
Personalized swim, bike and run coaching.
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Whether you’re chasing a new personal best in an Ironman, or just want to get fitter, our coaching is built for beginners all the way to ambitious age-groupers. Every plan is individually tailored to your goals, experience level, and lifestyle — so your training fits into your busy life, not the other way around.
We integrate swim, bike, and run into a structured program designed to build fitness, confidence, and race-day readiness. With clear guidance, smart progression, and ongoing support, you’ll train with purpose and show up prepared.
Built on a proven polarised training methodology, your program balances purposeful low-intensity volume with precisely timed high-intensity work to maximize adaptation, speed, and durability. And to keep your momentum high, you also get weekly personalized feedback and guidance, so you’re always supported, motivated, and moving forward.
All training plans are delivered through your free or premium TrainingPeaks account. They are normally heart-rate based but for the bike, they are also available power-based. Each workout automatically syncs to your smartwatch or training platform (Garmin, Polar, Suunto, Zwift, Wahoo, etc.), where you’ll be guided in real time to stay in the correct zones. Once completed, your session uploads back to TrainingPeaks for coach review and feedback—making your training more fun, structured, and effective
Here is an example of a weekly plan on TrainingPeaks: The green sessions were completed as planned, the yellow ones were either under- or over-trained, and the red ones were missed. TrainingPeaks then shows the deviations from the plan for each discipline in the weekly summary.
Sprint- und Olympic Distance
16 Weeks Program
- Evaluation of the athlete questionnaire and definition of goals
- Assessment of the current fitness level
- Detailed, individualized training plan
- Sports nutrition and race fueling
- Training analysis and feedback via video conference, 20 minutes per week
CHF 350
Half-Ironman Distance (Ironman 70.3)
20 Weeks Program
- Evaluation of the athlete questionnaire and definition of goals
- Assessment of the current fitness level
- Detailed, individualized training plan
- Sports nutrition and race fueling
- Training analysis and feedback via video conference, 20 minutes per week
CHF 380
Ironman Distance
24 Weeks Program
- Evaluation of the athlete questionnaire and definition of goals
- Assessment of the current fitness level
- Detailed, individualized training plan
- Sports nutrition and race fueling
- Training analysis and feedback via video conference, 20 minutes per week
CHF 490
2 Hours Additional Individual Coaching
Detaillierte Auswertung von Trainingsdaten
- Additional video analyses
- Competition preparation
- Technique
- Tactics
- Recovery
- etc.
CHF 170
Trainingpeaks
Sample Training Plans
Ask for different levels
Before you start this Intermediate Level Olympic Distance plan, you should be able to swim, bike and run comfortably for 1 hour and do 5 – 6 hours of aerobic exercise per week.
Key Focus Areas
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Develop solid aerobic base
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Improve FTP and VO2max
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Improve pacing skills
Average Weekly Structure
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1 day off
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3 swims, 3 rides, 3 runs
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3 days with 2 session, 3 days with 1 session
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Highest volume: approx. 10 hours/week
Ask for different levels
Before you start this Advanced Level Half-Ironman (70.3) plan you should be able to swim, bike and run comfortably for 1 hour and do 6 hours of aerobic exercise per week.
Key Focus Areas
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Develop solid aerobic base
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Increase sustainable power and muscular endurance
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Learn fueling tactics and improve fatigue resistance
Average Weekly Structure
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1 day off
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3 swims, 4 rides, 3 runs
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4 days with 2 sessions, 2 days with 1 session
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Highest volume: approx. 13 hours/week
Ask for different levels
Before you start this Advanced Level Ironman plan you should be able to swim and run comfortably for 1 hour and bike for 3 hours and do 7 hours of aerobic exercise per week.
Key Focus Areas
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Develop solid aerobic base
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Improve FTP and aerobic durability
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Learn how to train your gut for efficient fueling
Average Weekly Structure
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1 day off
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3 swims, 4 rides, 3 runs
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4 days with 2 sessions, 2 days with 1 session
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Highest volume: approx. 15 hours/week
Why Polarised Training Works
The Science Behind the Method
Most recreational endurance athletes train at the wrong intensities — making easy days too hard and hard days not hard enough. The polarised method corrects this with a seven-zone framework built on decades of research.
The Polarised Principle
80% of training belongs in Zones 1 and 2 — below the first ventilatory threshold (VT1), where breathing is controlled and lactate stays near resting levels. The remaining 20% targets Zones 5 and 6, above the second ventilatory threshold (VT2). The moderate middle is deliberately minimized.
Why Avoid the Middle?
Zones 3 and 4 sit in the “wasteland” of training intensity — too fatiguing for high volume, yet not intense enough to drive meaningful adaptation. Athletes who train here accumulate chronic fatigue without maximising the benefits of either end of the spectrum.
What Each End Delivers
Low-intensity work drives mitochondrial biogenesis, stroke volume, plasma volume, and capillary density — the structural foundations of endurance. Fast recovery allows the training volumes needed for these adaptations to compound.
High-intensity work in Zones 5 and 6 recruits fast-twitch fibres, elevates VO2max, and improves lactate clearance — adaptations that cannot be replicated at lower intensities.
The 80/20 model is the closest thing exercise science has produced to an evidence-based optimum for endurance development.
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