Blueprint Library

Training Blueprints

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

Fred Funk is free — full blueprint, no code needed · Unlock 8 more pro blueprints — €29 once
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🇩🇪 Germany
Fred Funk
70.3 World Champs Silver · Coached by Dan Lorang
VLaMax Periodisation

Ever wondered exactly how a 70.3 World Champs silver medalist trains? Have a look at Fred Funk's training secrets — every session, every watt, every call his coach makes, laid out in full. No teaser, no catch. See for yourself why triathletes can't stop talking about these blueprints.

Reveal Fred Funk's Training Secrets →
25+
hrs/wk
300W
zone 2
380W
threshold
  • Sample Training Week — full day-by-day breakdown, every discipline
  • 4-Week Progression — the exact build to race day, week by week
  • 6 Key Sessions — with free .zwo files you can load into Zwift or TrainingPeaks today
  • 7 Coaching Keynotes — the physiology behind every decision, explained
  • Verified Data Sources — every number traced back to Fred's own words

"VLaMax is way more important than VO2max for triathletes."

— Fred Funk, on the one metric most athletes never test

8 More Pro Blueprints — Unlock All for €29

Unlock all 8 blueprints Blummenfelt, Geens, Wilde, Sodaro, Van Riel, Løvseth, Noodt & Vilaça — one-time €29, no subscription.
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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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