Inside the world's best

The training
secrets ofworld champions.

Complete training blueprints from the world's top professional triathletes — every session, every number, every coaching decision. Direct from their own words.

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9
Athlete Blueprints
100+
Exact Sessions
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Your Blueprints
All Male Female
🇳🇴 Double Threshold
Blummenfelt
Olympic & Ironman World Champion
30+
hrs/week
370W
Bike LT2
🇧🇪 ITU-to-Ironman
Jelle Geens
70.3 World Champion 2024 & 2025
22h
hrs/week
390W
Peak power
🇳🇿 Sprint Model
Hayden Wilde
T100 World Champion 2025
25h
hrs/week
360W
FTP
🇺🇸 Min. Effective
Chelsea Sodaro
Ironman World Champion 2022
18h
hrs/week
3:45
Run pace
🇩🇪 VLaMax Periodisation
Fred Funk
70.3 World Champs Silver · Dan Lorang
22h
hrs/week
380W
Bike LT2
🇳🇴 Norwegian Method
Solveig Løvseth
Ironman World Champion Kona 2025
28h
hrs/week
3×
threshold/wk
Kona World Champions
70.3 World Champions
Olympic Medalists
T100 World Champions
PTO Top 10

How it works

Built from primary sources.

01

Direct interviews

Every blueprint is built from long-form training interviews with the athletes themselves. Their exact words, their exact sessions — not paraphrased, not invented.

02

Structured into blueprints

Raw content is structured into four interactive sections: sample training week, key sessions with exact numbers, a 4-week progression block, and coaching keynotes.

03

Updated every month

New athletes are added every month. Your subscription covers every blueprint added — at no extra cost, ever.

The Athletes

Every method. Every distance.

From Norwegian double-threshold to minimum effective dose. From T100 to Kona. Four completely different training philosophies from the people at the top of the sport.

🇩🇪
Fred Funk
70.3 World Champs Silver · Dan Lorang Coached
VLaMax Periodisation · Zone 2 blocks
Free →
🇳🇴
Kristian Blummenfelt
Olympic Champion · Ironman World Champion
Norwegian Double Threshold · 30+ hrs/week
🔒
🇧🇪
Marten Van Riel
T100 World Champion 2024
LT1 Volume Method · 10 consecutive 30-hr weeks
🔒
🇧🇪
Jelle Geens
70.3 World Champion 2024 & 2025
ITU-to-Ironman Transition Model
🔒
🇳🇿
Hayden Wilde
T100 World Champion 2025 · Olympic Silver
Three-Coach Model · Sprint power focus
🔒
🇺🇸
Chelsea Sodaro
Ironman World Champion 2022
Minimum Effective Dose · Neal Henderson
🔒
🇳🇴
Solveig Løvseth
Ironman World Champion Kona 2025
Norwegian Method · 3 double-threshold days/week
🔒
🇩🇪
Mika Noodt
T100 World Tour 2025 · Ben Reszel Coached
T100 Specialist · 25–30 hrs/week · 70% Gravel
🔒
🇵🇹
Vasco Vilaça
5th Paris Olympics 2024 · Joel Filliol Coached
28–30 hrs/week · Zero rest days · Olympic distance
🔒
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Blummenfelt's
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Olympic champion. Ironman World Champion. The man who made double threshold famous. Get 5 key insights from his blueprint — free.

30+ hours per week · threshold twice daily
Bike LT2 at 370W · 4×4K run threshold in spikes
The exact session that won him Kona
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New Feature

Take any session
straight toTrainingPeaks.

Every key session on every blueprint now exports as a .zwo file — the only format TrainingPeaks bulk-imports. One click to download, one click to import. Power scales automatically to your FTP.

  • 32 structured sessions across 9 blueprints, ready to export
  • FTP-relative power targets — scales to any athlete's fitness
  • Import directly into your TrainingPeaks workout library
  • Swim, bike & run sessions covered
Try it free with Fred Funk →

No account needed · Free blueprint · Export in one click

HomeCalendarDashboardATPManage Athletes
Workout Library ✕
4×4min
🚴 0:58:00 · 67 TSS
4×4min DEC
🚴 0:59:00 · 52 TSS
Fred Funk — VO2 Bike 3×10×40/20s
🚴 1:05:00 · 64 TSS
Blummenfelt — 4×4K Threshold
🏃 1:10:00 · 58 TSS
Van Riel — 4×30min LT1
🚴 4:30:00 · 142 TSS
🚴 Bike ⋯
Fred Funk — VO2 Bike 3×10×40/20s
1:05:00
Duration
-- km
Distance
64 TSS
Stress
IF   0.77
Warm Up 15 min @ 40–55 % FTP
Repeat 10 times
  1. On  · 40 sec @ 110 % FTP
  2. Off · 20 sec @ 40 % FTP
Steady State 5 min @ 45 % FTP
Repeat 10 times · · ·

"The goal is not to be a champion in training. The goal is to win races. And if you're not stoked on your training three or four days a week — you're not doing this right."

Chelsea Sodaro — Ironman World Champion

What's inside

Everything. Not a summary.

01

Sample training week

The exact weekly structure — every session, every day. With intensity targets, duration, and the reasoning behind every decision.

02

Key sessions with exact numbers

Real data — watts, paces, rep structures, rest periods. 7×10 min at 370W. 4×4K at 3:10/km. The actual sessions, not approximations.

03

4-week progression block

A full month of training laid out day-by-day. How sessions evolve from base through to race-specific preparation.

04

7 coaching keynotes

The principles behind the training — why each decision is made and how to apply it to your own program or your athletes.

05

Physiological benchmarks

VO2max, LT1, LT2, race paces, race watts. The most transparent training data publicly available in triathlon.

06

New blueprints monthly

Your annual access covers every new blueprint added during your subscription year — at no extra cost.

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Professional Triathlete · TBA

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Free access to Fred Funk blueprint included.

Pricing

One price. Everything included.

Pay once, access all 9 blueprints — including every new one added. No subscription, no recurring fees.

ONE-TIME PURCHASE
€29
One-time · No subscription · Yours forever
  • ✓All 9 current training blueprints
  • ✓New blueprints added at no extra cost
  • ✓Sample training weeks with exact sessions
  • ✓4-week progression blocks per athlete
  • ✓Physiological data & benchmarks
  • ✓32+ sessions exportable to TrainingPeaks

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FAQ

Who are these blueprints for?
Triathlon coaches, serious age-group athletes, and anyone who wants to understand how world-class athletes actually train — real sessions from real people, not theory.
What training method does Kristian Blummenfelt use?
Blummenfelt uses the Norwegian double threshold method — training 30+ hours per week with two threshold sessions per day at lactate threshold intensity. His bike LT2 sits at approximately 370W. The method focuses on accumulating very high training volume at a physiologically effective intensity without the deep fatigue of higher-intensity work.
How many hours per week do professional triathletes train?
It varies significantly by method and distance. Blummenfelt and Vilaça train 30+ hours, Løvseth and Noodt train 25–30 hours, Wilde trains 25 hours, Funk and Geens train 22 hours, and Chelsea Sodaro trains just 18 hours per week using a minimum effective dose philosophy with Neal Henderson. More hours is not always better — training distribution and intensity management matter more.
What is the Norwegian double threshold method?
Two threshold training sessions per day — one morning, one evening — at lactate threshold intensity. Athletes like Blummenfelt and Solveig Løvseth use this to accumulate extremely high training loads while staying below the intensity that causes excessive fatigue. Løvseth performs three double-threshold days per week, totalling 28 hours of training, and won Kona 2025 using this approach.
What is Marten Van Riel's LT1 method?
Van Riel builds his Ironman base around long LT1 blocks — 4 to 5 sets of 30 minutes at approximately 300–320W on the bike. He targets 10 consecutive 30-hour training weeks. This high-volume, moderate-intensity approach builds mitochondria and fat oxidation capacity without the recovery cost of harder threshold work. He calls these sessions "the most physiologically important thing I do."
Where does the training data come from?
Every blueprint is built from long-form interviews with the athletes themselves. Sessions, watts, paces, and coaching principles all come directly from their own words — not paraphrased, not invented.
How much does it cost?
€29 one-time — no subscription, no recurring fees. That covers all 9 current blueprints and every new one added. The Fred Funk blueprint is free with no payment required.
Can I export sessions to TrainingPeaks?
Yes. Every key session exports as a .zwo file — the format TrainingPeaks bulk-imports. Power targets scale relative to your FTP, so every session is applicable regardless of your fitness level. 32+ structured sessions across all 9 blueprints.

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Complete training blueprints from the world's best triathletes. Every session. Every number. Starting today.

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