Blueprint Library

Training Blueprints

Complete training blueprints from the world's best professional triathletes. Every session, every number, every coaching decision.

Full access · All blueprints unlocked · New blueprint added monthly · Click any blueprint to open · Want a 1:1 coaching plan? →
🇩🇪 Germany Free
Fred Funk
70.3 World Champs Silver · Dan Lorang
VLaMax Periodisation
25+
hrs/wk
300W
zone 2
380W
threshold
TUE3×10×40/20s VO2 bikeVO2
THUZone 2 @ 300W (<1.5mmol)Zone 2
SATHills 3×5×45s buildingThreshold
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🇳🇴 Norway
Kristian Blummenfelt
Olympic Champion · Ironman World Champion
Norwegian Double Threshold
30+
hrs/wk
32K
thr. run
370W
bike LT2
TUE7×10' @ 370W + swim thresholdThreshold
THU4×4K track in spikes + swimThreshold
SUN4 hr ride + brick runBrick
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🇧🇪 Belgium
Marten Van Riel
T100 World Champion 2024
LT1 Volume Method
30+
hrs/wk
18–20
hrs bike
320W
LT1 bike
TUE4–5×30' @ 300–320W LT1LT1
SATLong binge ride 5–6 hrAerobic
SUNFatigued-leg run off long rideBrick
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🇧🇪 Belgium Updated
Jelle Geens
70.3 World Champion 2024 & 2025
ITU Transition Model
28+
hrs/wk
18–20
hrs bike
70K
run/wk
TUERace-spiked bike 2'+3'+12'Race Pace
THUTrack threshold run + swimThreshold
SATLong easy ride 4–5 hrAerobic
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🇳🇿 New Zealand
Hayden Wilde
T100 World Champion 2025 · Olympic Silver
Three-Coach Model
28+
hrs/wk
600W+
sprint
3×
coaches
TUE6×20s @ 600W+ sprint bikeSprint
THULong run 10–12K (was 7–8K)Run
SATLong ride replaces Sat runAerobic
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🇺🇸 USA
Chelsea Sodaro
Ironman World Champion 2022
Minimum Effective Dose
~20
hrs/wk
25mi
run/wk
3×
swims
TUESwim squad VO2 + bike microVO2
WED1min VO2 into Zone 3 bikeThreshold
SUNLong run easy + rest week W4Easy
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🇳🇴 Norway New
Solveig Løvseth
Ironman World Champion Kona 2025
Norwegian Method
30+
hrs/wk
30K
swim/wk
90K
run/wk
TUE5×2K+5×1K run + 6×500m swimDouble Thr.
THU8×8' bike + 15×200m swimDouble Thr.
SUN20×400m run + 20×100 swimThreshold
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🇩🇪 Germany New
Mika Noodt
T100 World Tour 2025 · 4× Podium
Gravel Power Method
25–30
hrs/wk
70%
gravel
25–28K
swim/wk
TUETT bike 2h50 — 3×6' dec. + 2×15' over/underThreshold
WEDRun 5×1K + 8×400 (race → VO2)VO2
SATLong easy ride 4 hr @185W (low carb)Aerobic
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🇵🇹 Portugal New
Vasco Vilaça
5th Paris Olympics 2024 · WTCS Podiums
Filliol Minimum Dose
28–30
hrs/wk
75–85K
run/wk
0
rest days
TUERun 18K — 8×45s hills + 8×1' race paceRace Pace
SATRun 30K — build 20'@3:40 → 3:30 → 3:20Threshold
WEDBike 80K basic pace / 2.5 hrAerobic
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