For your personal coaching
As a new client, receive a one-off €100 credit towards your first month of personal coaching. Together, we lay the foundations for your next season.
PERSONAL ENDURANCE COACHING
Training that works in real life.
Individual training management for triathlon, swimming, cycling and running — personally planned, data-informed and adjusted when everyday life changes the plan.
A-licence triathlon coach · swimming coach · online coaching and personal appointments
HOW I WORKYour week changes. Your plan changes with it.Less time on Saturday? See how I adapt the training.Explore the example week
YOUR TRAINING BENEFIT · Until 30 Nov 2026
Your next goal starts now.
To mark the relaunch of my website, I would like to make getting started a little easier. Your next season starts with your goals: what do you want to achieve, what fits into everyday life, and where would personal support help? Turn that motivation into a clear plan – whether for your first race, better front-crawl technique or a structured training build-up.
For new clientsFor consultations & swim technique
15% off one new booking: consultation, Front Crawl Quick Check, Video Analysis Pro, individual session, technique block or workshop. This promotion is for new clients.
FOR YOUR GOAL
Four sports. Personal support.
Triathlon, swimming, cycling and running are planned sport-specifically, with suitable metrics, load rhythms and goal requirements.
ILLUSTRATIVE EXAMPLE WEEK
How your training adapts toyour real life
Choose the original or adapted plan to see which sessions change.
TriggerAt short notice, only 90 minutes are available on Saturday instead of 4 hours 10 minutes.
- TriggerAt short notice, only 90 minutes are available on Saturday instead of 4 hours 10 minutes.
- Coach decisionLoad separation, recovery and both long stimuli are reorganised.
- Result12:10 h → 12:00 h. Long run, long ride and rest day are retained.
Illustrative individual example — not a minimum volume.
Show full example week
Original weekly volume12:10 h
Adapted weekly volume12:00 h
- Long run retained
- Long bike ride retained
- Rest day retained
- No additional hard training day
- No blind catch-up session
Stability & mobility35 minlow
Mobility, core stability and activation.
Fueling: Water as needed; complete meal afterwards.
Swimming60 min · approx. 3,000 mmedium
Example: 400 m warm-up, 8 × 50 m technique, 8 × 200 m easy in Z2 with 30 sec rest, 4 × 50 m brisk, 400 m cool-down.
Run threshold65 minhigh
15 min warm-up, 3 × 2 km at threshold, 400 m jog recovery, cool-down.
Fueling: 30–60 g carbohydrate and 400–600 ml fluid per hour across the combination. Recovery shake afterwards.
Bike Z2 + tempo1 h 40 minhigh
3 × 15 min at 80–85% FTP, 5 min easy, 85–95 rpm. The intervals are planned as a structured workout and can be sent directly to a compatible smart trainer.
Fueling: 60–80 g carbohydrate, 500–750 ml fluid and approx. 500–800 mg sodium per hour. Recovery shake afterwards.
Brick run15 minlow
Easy in Z1–Z2.
Swimming65 minmedium
Example: 400 m warm-up, 8 × 50 m technique, 3 × 400 m at CSS + 5–8 sec/100 m with 30 sec rest, 6 × 100 m at CSS with 20 sec rest, 200 m cool-down.
Fueling: Water as needed; recovery shake afterwards.
Easy run45 minlow
Easy in Z1–Z2.
Rest day—low
Optional short mobility session. No catch-up workout.
Long bike ride3 h 45 minhigh
Z2 with 3 × 30 min at long-distance race intensity; position and fueling practice.
Fueling: Approx. 90–100 g carbohydrate, 500–800 ml fluid and 500–900 mg sodium per hour. Recovery shake afterwards.
Brick run25 minmedium
Controlled Z2. One gel before starting.
Long run95 minhigh
Mostly Z2, steady and controlled.
Fueling: Approx. 60–75 g carbohydrate, 400–700 ml fluid and 500–700 mg sodium per hour. Recovery shake afterwards.
Stability & mobility35 minlow
Mobility, core stability and activation.
Fueling: Water as needed; complete meal afterwards.
Swimming60 min · approx. 3,000 mmedium
Example: 400 m warm-up, 8 × 50 m technique, 8 × 200 m easy in Z2 with 30 sec rest, 4 × 50 m brisk, 400 m cool-down.
Run threshold65 minhigh
15 min warm-up, 3 × 2 km at threshold, 400 m jog recovery, cool-down.
Fueling: 30–60 g carbohydrate and 400–600 ml fluid per hour across the combination. Recovery shake afterwards.
Bike Z2 + tempo1 h 40 minhigh
3 × 15 min at 80–85% FTP, 5 min easy, 85–95 rpm. The intervals are planned as a structured workout and can be sent directly to a compatible smart trainer.
Fueling: 60–80 g carbohydrate, 500–750 ml fluid and approx. 500–800 mg sodium per hour. Recovery shake afterwards.
Brick run15 minlow
Easy in Z1–Z2.
Swimming65 minmedium
Example: 400 m warm-up, 8 × 50 m technique, 3 × 400 m at CSS + 5–8 sec/100 m with 30 sec rest, 6 × 100 m at CSS with 20 sec rest, 200 m cool-down.
Fueling: Water as needed; recovery shake afterwards.
Easy run45 minlow
Easy in Z1–Z2.
Rest day—low
Optional short mobility session. No catch-up workout.
Long bike ride3 h 45 minhigh
Z2 with 3 × 30 min at long-distance race intensity; position and fueling practice.
Fueling: Approx. 90–100 g carbohydrate, 500–800 ml fluid and 500–900 mg sodium per hour. Recovery shake afterwards.
Brick run25 minmedium
Controlled Z2. One gel before starting.
Long run95 minhigh
Mostly Z2, steady and controlled.
Fueling: Approx. 60–75 g carbohydrate, 400–700 ml fluid and 500–700 mg sodium per hour. Recovery shake afterwards.
Stability & mobility35 minlow
Mobility, core stability and activation.
Fueling: Water as needed; complete meal afterwards.
Swimming60 min · approx. 3,000 mmedium
Example: 400 m warm-up, 8 × 50 m technique, 8 × 200 m easy in Z2 with 30 sec rest, 4 × 50 m brisk, 400 m cool-down.
Run threshold65 minhigh
15 min warm-up, 3 × 2 km at threshold, 400 m jog recovery, cool-down.
Fueling: 30–60 g carbohydrate and 400–600 ml fluid per hour across the combination. Recovery shake afterwards.
Bike Z2 + tempo1 h 40 minhigh
3 × 15 min at 80–85% FTP, 5 min easy, 85–95 rpm. The intervals are planned as a structured workout and can be sent directly to a compatible smart trainer.
Fueling: 60–80 g carbohydrate, 500–750 ml fluid and approx. 500–800 mg sodium per hour. Recovery shake afterwards.
Brick run15 minlow
Easy in Z1–Z2.
Reduced swim40 minlow
Technique focus without an additional fatigue block.
Long run90 minhigh
Enough separation from the long bike ride on Sunday.
Fueling: Approx. 60–75 g carbohydrate and 400–700 ml fluid per hour. Recovery shake afterwards.
Why?
The long run moves forward so the long bike-and-brick stimulus remains on Sunday while Friday still provides genuine recovery.
Rest day—low
Optional short mobility session. No catch-up workout.
Easy bike75 minlow
Aerobic maintenance without uncontrolled catch-up training.
Fueling: 30–60 g carbohydrate and 400–700 ml fluid per hour. Recovery shake afterwards.
Mobility15 minlow
Mobility and unloading.
Why?
The available 90 minutes are used easily. This preserves movement rhythm without creating unnecessary residual fatigue before the long bike block.
Long bike ride3 h 25 minhigh
Z2 with controlled long-distance blocks and practised fueling.
Fueling: Approx. 90–100 g carbohydrate, 500–800 ml fluid and 500–900 mg sodium per hour. Recovery shake afterwards.
Brick run20 minmedium
Controlled and deliberately short. One gel before starting.
Why?
The long ride with a short brick run remains as the race-specific long-distance stimulus.
COACH PROCESS
From the change to the right plan
- Change reported
- Training goal, load separation and recovery assessed
- Plan updated
Short-notice changes you report are normally reflected in the plan on the same day.
Coach decision
Sessions are not merely moved. Training goal, load separation and recovery are reassessed first. Only then is the adapted plan created.
PERSONAL COACHING
Three packages. A clear difference.
The same availability, with a different planning rhythm, analysis depth and personal service level.
Triathlon Core
€149 / monthRolling 14-day planning
Offer: €49 in month oneThen €149 / month. Three-month total: €347. For new clients.Until 30 Nov 2026 · Conditions
- 14-day planning
- Review relevant key sessions
- Pacing and fueling fundamentals
Triathlon Performance
€179 / monthWeekly
Offer: €79 in month oneThen €179 / month. Three-month total: €437. For new clients.Until 30 Nov 2026 · Conditions
- Weekly planning
- Proactive load analysis
- Detailed A-race plan
- Four in-depth reviews per year
Triathlon Complete
€289 / monthWeekly
Offer: €189 in month oneThen €289 / month. Three-month total: €767. For new clients.Until 30 Nov 2026 · Conditions
- Weekly planning
- In-depth trend and block analysis
- Two personal coaching modules per year
ONE SPORT
Single Sport Coaching
The service level of Triathlon Performance for one sport: personal training management for cycling, running or swimming.
€149 / monthWeekly planning for cycling, running or swimming.View single-sport coaching
NAVIN KAUL
Expertise, race experience and clear decisions.
Personal coaching means explaining decisions clearly, planning realistically and reorganising in time when everyday life changes the original plan.
Learn about my approach
Tools for your training and racing.
Important questions before coaching starts
What is the difference between personal coaching and a standard plan?
The finished schedule is not the central point. Personal coaching is the ongoing decision about what fits your goal, current load, feedback and real-life week now.
Who is TRI-CO-AN for?
For people with a specific endurance goal who want personal planning, decisions they can understand and practical next steps.
What happens when my week changes?
The plan is adjusted to your real availability. Deliberately moving or omitting a stimulus can be the better training decision.
Which personal coaching level fits me?
The package finder distinguishes triathlon from one sport, then uses planning rhythm, analysis depth and personal modules to provide a transparent recommendation.
YOUR NEXT STEP