Knowledge & FAQ

For people with a specific endurance goal who want personal planning, decisions they can understand and practical next steps.

The package finder first distinguishes triathlon from a single sport. For triathlon, it then asks only about planning rhythm and whether you want in-depth reviews and personal modules.

The package finder provides initial orientation. If personal support appears suitable, the next step is a clearly scoped introductory consultation.

Triathlon, cycling, running and swimming are presented as separate coaching paths. Front-crawl technique is a separate service. Personal consultations are also available for individual questions about training, racing, strength or fueling.

Yes. A goal can also be regular exercise, greater resilience or a clear training framework.

The package finder gives you initial orientation. We can then develop and clearly define your specific goal together in a personal conversation.

Single Sport Coaching is for one sport. Triathlon Core, Performance and Complete differ in race strategy, review depth and additional personal services.

Yes. The free introductory consultation lasts approximately 30 minutes. We clarify your goal, training status, everyday life and suitable personal support.

Only your sport and, for triathlon, your preferred planning rhythm and whether you want in-depth reviews and personal modules.

The offers show the applicable prices and scope of service. The contract and binding booking are confirmed separately.

I interpret training history, planned versus completed work, recovery, everyday life and your goal together, then plan your next personal week.

Single Sport Coaching and Triathlon Core, Performance and Complete.

I analyse your progress, feedback, goal and everyday life, explain the sequence of the next sessions and personally approve the week.

Core has no regular calls. Performance includes four planned review appointments per year; Complete includes regularly agreed conversations.

Yes. Direct communication is through WhatsApp and Intervals.icu. Replies normally arrive within one working day; necessary replanning is assessed earlier where possible.

If illness or injury temporarily prevents training, contact me promptly. We first adjust the plan. If a medically necessary interruption lasts longer, a pause or individual arrangement can be agreed in text form; medical assessment and treatment remain with qualified professionals.

Yes. The offer covers cycling, running or swimming as your personal sport path.

The core recommendation remains evidence-based and brand-independent; individual tolerance and optional products are discussed separately.

Core does not include regular review appointments, comprehensive technique modules or medical advice. Personal questions remain possible.

Performance includes weekly planning, proactive load analysis, a detailed race plan and four planned review appointments per year.

Regular reviews, technique and analysis modules and comprehensive race support require considerably more time. Capacity is therefore checked before the start.

A one-off consultation on one clearly defined topic. Depending on the offer, you receive a brief summary, race plan, specific exercise corrections or a fueling strategy.

No. A consultation can be booked separately and does not include ongoing weekly planning.

Training Consultation, Race Strategy, Strength & Conditioning, and Training Nutrition & Race Fueling.

Training Consultation is €89. Strength & Conditioning, Training Nutrition & Race Fueling, and Race Strategy are €139 each.

A consultation resolves one specific question. In monthly coaching I continuously analyse, plan and personally adapt your training week.

No. Diagnosis, treatment, rehabilitation and medical nutrition advice belong with appropriately qualified professionals.

Goal, phase, available time, load tolerance, the previous week and key appointments are combined into a clear sequence.

Tell me when appointments, recovery or everyday life change at short notice. In personal coaching, changes are incorporated as promptly as possible; deliberately moving or omitting a stimulus may be the better decision.

A session with real steps such as warm-up, work intervals, recovery and cool-down. Once device compatibility is confirmed, it can be synchronised from Intervals.icu to a suitable sports watch or smart trainer.

Zones are derived from a suitable, well-executed test and the relevant threshold: FTP for cycling, threshold pace for running and CSS for swimming. They are a starting point and are checked against heart rate, RPE, progression and daily condition.

RPE describes subjective effort. On a scale from 1 to 10, 1 is very easy and 10 is maximal. It is interpreted alongside power, pace, heart rate and daily condition.

HRV describes the variation in time between heartbeats. Your individual trend matters; a single value is never assessed without sleep, training load, stress and how you feel.

That depends on your goal, starting point, experience, recovery and available time. More volume is not automatically better.

A deliberately reduced week that enables recovery and prepares the next sustainable training phase.

Brick sessions are included only when they fit the race goal, season phase and total load.

A plan may change without losing direction when everyday life, health or the available data change.

Relevant comments are interpreted together with objective data, how you feel and the reality of everyday life — never in isolation.

Missing or restricted information is identified and treated conservatively rather than silently estimated.

The designated training platform for calendars, structured workouts, activities and wellness data.

Garmin, Suunto, Wahoo, Zwift and running or swimming watches are checked for each sport and device combination; compatibility is not promised across the board.

Only after the complete chain to the destination platform, end device, completed activity and correct assignment has been tested.

Intervals.icu is the intended platform for structured personal training plans. We clarify the exact device compatibility before the start.

A connection is set up only after compatibility has been confirmed and the technical step has been approved separately.

Automatic retries and technical checks come first. Any remaining technical problem is handled separately.

Suitable sessions are intended to be real structured workouts; a plain text calendar entry is not enough.

Through stable external identifiers and readback checks, not uncertain guesswork.

No. Public website content contains no personal training or wellness data.

The transfer is not claimed as complete. The specific sport and device combination remains blocked or receives a suitable alternative framework.

Sprint, Olympic, middle and long distance are planned according to your starting point, goal and available preparation time.

Yes. Race date, distance and available weeks are considered in the orientation and personal season plan.

A deliberate reduction in training load before a race so recovery and readiness can come together.

The final week before a race, with reduced volume, suitable activation and clear organisational preparation.

As a broad guide, long-distance or Ironman preparation often needs around 10 to 12 months, while middle distance often needs around 6 to 10 months. The actual period depends on fitness, experience, starting point and weekly time.

Main and secondary races are organised into a season sequence according to goals, recovery and load consequences.

A realistic goal considers current performance, time budget, experience, health, recovery and the specific race demands.

Transition practice is used in a measured way when it clearly benefits the race phase and goal.

Pacing is derived from the goal, distance, data quality, RPE and personal experience — not one generic number.

Season and weekly decisions are reassessed; an old plan does not automatically remain unchanged.

A sport-specific framework for endurance, pacing, technique, resilience and recovery on the bike.

Yes. Heart rate, RPE, time, speed and terrain can be combined to match the goal.

FTP is a practical estimate of cycling power at your individual threshold. Here, a 20-minute test uses roughly 95% of controlled average power; a ramp test uses roughly 75% of the highest one-minute value. The result starts the training-zone calculation and is checked against longer efforts, heart rate, RPE and training history.

With progressively developed volume, long rides, targeted quality work, recovery and practised fueling.

Long efforts, climbing, pacing, strength endurance and fueling are developed progressively. Safety on demanding routes grows mainly through regular personal riding practice.

Pacing, aerobic threshold, position, technique and controlled load distribution are developed specifically.

Frequency depends on phase, total load, experience and recovery; one fixed number does not suit everyone.

Indoor sessions can provide structured intervals and are combined with outdoor volume and everyday life.

It is a guidance and technique cue interpreted together with power, feel and terrain.

A clear purpose, controlled pace, sufficient fueling, realistic duration and appropriate recovery afterwards.

5 km, 10 km, half marathon, marathon, ultramarathon and general running resilience require different priorities.

Pace is considered together with heart rate, RPE, terrain, temperature and training phase.

A consistently paced 5 km test provides a practical starting point for a cautious threshold-pace estimate.

Short quality stimuli, easy volume, technique and recovery are combined to match your starting point.

Tempo, threshold work, easy mileage and suitable progression provide the framework.

Volume, longer sections, threshold work, fueling and recovery are connected over several phases.

The build requires sufficient volume, long runs, load tolerance, fueling and careful unloading.

Yes. Heart rate is useful, but must be read together with pace, RPE, temperature and data quality.

Short, controlled accelerations with full recovery that can complement running feel and technique.

Volume and intensity increase gradually; pain, fatigue, sleep and everyday life remain important checks.

A water-suitable radio headset delivers my technique cues while you swim, so you can apply corrections immediately instead of waiting until the end of the length.

A sporting training path for technique, feel for the water, endurance, threshold work and integration into an overall goal.

Swimming coaching structures your training. Front-crawl services solve one specific technique question in one session, a block or a group.

CSS is a practical estimate of swimming threshold pace. A 400 m and 200 m test are swum evenly under comparable conditions, and pace per 100 m is calculated from the time difference. The result starts the training-zone calculation and is checked against technique, RPE and training history.

When a specific movement needs to be made visible, discussed and changed through an individual correction plan.

An approximately 60-minute compact technique recording with corrections and general drills through the underwater radio headset. You receive the footage afterwards without analysis, debrief or final report.

Approximately 120 minutes in total: around 60 minutes on site for recordings and drills, plus a 60-minute online debrief with video analysis, slow motion and annotations. Specific drills and a final report are included.

A direct 60-minute live session with underwater communication and one or two technique priorities, without full analysis.

Five progressive 60-minute sessions with an initial and final check.

A fixed group appointment for four to six people working on one shared technique topic.

Technique, body position, CSS, volume and recovery are coordinated with cycling and running load.

It can support resilience, movement control and the ability to execute repeated endurance stimuli well.

Frequency depends on the goal phase, total load, experience and available recovery.

Targeted exercises for control, posture and resilient movement patterns — not automatically a complete strength programme.

It is placed so key endurance sessions and recovery do not compete unnecessarily.

No. Many fundamentals can be trained with body weight, bands or simple weights.

Exercise choice, volume, intensity and proximity to running, cycling or swimming sessions are considered together.

The next session is judged by actual resilience and movement quality, not forced rigidly.

It can be a useful addition, but the effect depends on the goal, starting point and quality of execution.

For many endurance athletes, controlled movement is more important than an isolated increase in load.

Medical diagnoses, rehabilitation instructions and blanket promises do not belong in a general training framework.

Carbohydrate intake, drinking volume and sodium need to be trained and tested for tolerance just like the physical effort. In endurance sport, fueling is almost a discipline of its own.

Duration, intensity, temperature, previous experience and personal tolerance produce a specific hourly plan for carbohydrates, fluid and sodium.

Products, hourly quantity, drinking rhythm, sodium intake and pre-session timing are tested repeatedly under race-like conditions.

Sodium is one component of table salt. 1 g sodium corresponds to roughly 2.5 g table salt, so the figures cannot be treated as identical.

Sweat loss, fluid intake, duration, temperature, intensity and individual tolerance.

Body-mass loss plus fluid consumed minus urine volume, divided by session duration.

The suitable amount depends mainly on duration, intensity, goal, tolerance and practised intake.

No. Nutrient amount and tolerance are decisive; suitable products can then be selected.

A well-tolerated meal or snack is selected according to duration, intensity and time available before the session.

Heat can increase fluid and sodium needs, but no single value applies to everyone.

Prices and the minimum term are shown transparently with each offer.

Ongoing coaching has a minimum term of three months. After that, it can be cancelled monthly in text form with 14 days notice before the end of the current billing period.

The levels differ in sport scope, race strategy, review depth and additional personal services — not in the care taken with weekly planning.

Triathlon Core is €149 per month, Performance €179 per month and Complete €289 per month.

It is €149 per month and covers cycling, running or swimming.

Training Consultation is €89. Strength & Conditioning, Training Nutrition & Race Fueling, and Race Strategy are €139 each.

Quick Check is €89, Video Analysis Pro €199, One-to-One Training €89, the Technique Block €399 and the Technique Workshop €69 per person.

Only the training, goal and availability information required for the respective service.

No. The calculators run locally in your browser and do not transfer entries to a coaching account.

Missing or restricted information is identified and treated conservatively rather than silently estimated.

No. Data is processed only for the purposes explained in the privacy policy and is not sold.