Who developed the training plan?
I have been doing triathlons for over 15 years. From sprint distances to the Olympic distance to middle and long distances. I've used and tested various apps, had a coach myself and studied training science intensively. Triathlon is an important part of my life, but I want it to be healthy and not detract from my work and social life. Triathlon has to be fun and should not take over my life. For this reason, efficient and goal-oriented training is important to me and I try to eliminate unnecessary hours.

As I don't want to train outside (bike oder run) in bad weather, cold or rain, I almost exclusively train indoors. I want to avoid road traffic and minimize my risk of injury. I myself want varied sessions. Most training plans are boring.

What do I need to train?
As the training plan is specialized for indoor training, you need an indoor trainer for cycling, e.g. Tacx or Elite or whatever. The use of an interactive smart trainer is recommended.

For running, you should use a sports watch in addition to the treadmill, or a treadmill with Bluetooth. Garmin, for example, allows you to run virtually in a simple way. And of course you will need one of the popular indoor apps. Virtual running is possible free of charge on Zwift, for example. For swimming, I recommend a pullbuoy, paddles and fins.

Who is this training plan for?
This training plan is for athletes who are attempting the Olympic distance. The aim is to prepare you for this distance within 20 weeks. You will be able to swim the 1.5km, cycle the 40km and run the 10km.The plan is designed for beginners or for athletes with some experience of the distance.
However, in order to follow the training, you should be able to crawl 500m, ride the bike for an hour and run at least 5km. Under normal circumstances, this training plan will get you to your goal in a healthy, structured and fun way.

What does the training plan include?
The plan follows the following basic structure: 8 week base phase. The aim is to build aerobic endurance & efficiency. This is followed by the build phase, which lasts 7 weeks and aims to Improve aerobic capacity & introduce intensity.

This is followed by the 3 week peak phase with the goal of maximize race-specific fitness & fine-tune performance. This is followed by the Tapering Phase which lasts 2 weeks and aims to maximize recovery & supercompensation.

I attach great importance to brick sessions. You should learn in a tired state how running feels immediately after cycling. This is a very important element and quickly leads to the realization that running after cycling is different than running in a dedicated session.

When should I use this training plan?
You focus on indoor training. You like entertaining and varied workouts. You have the necessary equipment. Then this training plan is just right for you.

How is the training plan structured?
8 weeks base phase, 7 weeks build phase, 3 weeks peak phase and 2 weeks tapering. In other words, 20 weeks of variety and fun. The plan also follows a periodization. So you have 3 weeks of build-up and then a recovery week. This periodization with a tolerable increase in volume will get you to your goal without injury.

Great importance is also attached to recovery days. The aim is to have two recovery days. In the build and peak phase, the second recovery day is partly replaced by swimming training.

What are the advantages of this training plan?
As already described, the training plan guarantees variety, entertaining sessions and structured training so that everything can be done indoors.