triworx-coaching.com

🔥 Anything is possible! 🔥

This weekend, our triworx legends Stephan, Patrick & Apostolos are hitting the start line at the .3worldchampionship in Marbella! 🌴🏊‍♂️🚴‍♂️🏃‍♂️

The road here wasn’t always smooth — early mornings, tough sessions, ups & downs — but every single step was worth it. 💥
You guys showed what it means to stay committed, to keep showing up, and to never stop believing. 🙌

Your journey proves that with heart, grit, and passion, anything is possible. 💪✨
Now it’s time to shine on the world stage — we’re so proud and can’t wait to cheer you on! 💙

Let’s go, team! 🫶

Drop a comment below to cheer!👇

NEW Podcast!! DREAMING OF GOING LONG!

So you want to tick the IRONMAN box, or even bag a Kona slot. In this episode we map the journey from pipe dream to finish line: why full distance is the marathon of triathlon, how to train without breaking, and what to expect when the big day looms. We cover practical swim/bike/run structure, the role of strength and core, and why intensity beats junk miles.
In our Nerd Section we share ballpark markers for Kona Qualification, VO₂ max ranges, swim splits, watts/kg, marathon targets, and why fueling (yes, up to120g carbs/hr!) is your fourth discipline. We wrap with taper sanity, logistics, and finding the headspace to race your race.
 
Message us on Instagram if you have any questions and we’ll try to answer them in a future pod.

Race day in Kona! 🌺🏊‍♂️🚴‍♂️🏃‍♂️
Wishing everyone taking on the IRONMAN World Championship in Hawaii the very best of luck today! There’s nothing quite like the energy on this island — the heat, the wind, the sound of the ocean, and the incredible spirit of the athletes.

Having stood on that start line in past years, today brings back so many memories — the early morning nerves, the magic of Ali‘i Drive, and that unforgettable feeling of crossing the finish line in Kona.

To all racing today: soak it all in. Every moment out there is part of something truly special. Go strong, race proud, and enjoy every second of this legendary day. 🤙🔥

🎙️ NEW PODCAST ALERT 🚴‍♂️🏊‍♀️🏃‍♂️

Introducing Triworx Sessions: A Triathlon Podcast — where honest conversations meet expert coaching insight.

Hosted by Chris & Ben from Triworx Coaching, we dive deep into the sessions, stories, and strategies that shape successful triathletes — from first-timers to Kona qualifiers.

💡 Expect:
✅ Real-world training tips
✅ Race previews & block breakdowns
✅ Proven coaching methods (no fluff!)
✅ Motivation to keep you pushing all year round

If you love triathlon — or just want to train smarter and race better — this one’s for you.

🎧 Listen now wherever you get your podcasts
🔗 Link in bio

“Hawaii qualification isn’t just a goal — it’s the proof that you refused to quit.” 🌺🏅

You know, when I first stood on Ali’i Drive, the lava fields glowing in the sunset, I didn’t just feel tired — I felt alive. I’d pushed through injuries, early mornings, doubt. But every stroke, every pedal, every step… it got me closer to that start line in Kona.

As a coach who’s been there — who’s turned dreams into slots — I’ve seen what separates those who make it from those who almost do:
• Clarity in purpose. Clear “why”.
• Smart consistency (not just hard work).
• Mental toughness: when your body says STOP, your mind still whispers ONE MORE.

If you’re chasing the Hawaii slot, here’s what I’d tell you: train like the race is already booked. Eat right, rest right, build strength before you need it. Track every swim, every ride, every run — but also track your confidence.

Want to know the 3 most overlooked things that could make or break your qualification attempt? Drop a 🔥 in the comments below or DM me “KONA PRO TIPS” — let’s get you ready.

Zone 4 training: Treshold training

Zone 4 is a training zone that is used by the worlds best triathletes and runners (also they don‘t name it zone 4).

Zone 4 refers to 5,6 or 7 zone training models and is defined as 90-105% auf anaerobic treshold or FTP. If you refer to heart rate it is 95-105% of treshold heart rate or 80-90% of maximal heart rate. So it is hard but not maximal effort. As it is challenging you will mostly use it for blocks or intervals. As the zone covers your anaerobic treshold it is often known as treshold training. Very important is that your lactate levels are steady during this training.

Benefits of this training method are that you can maintain the power for quite a while. So it combines intensity with duration. As in zone three you activate fast twitch fibers and slow twitch fibers. In this way the fast twitch fibers get better at endurance exercise and will mostly decrease anaerobic power (which can be good or bad, depending on your goals). Buyout slow twitch fibers will get better in clear the lactate produced by the fast sticht fibers. Sprinters would avoid that training, while IRONMAN athletes will often benefit from it.

In our opinion at triworx-coaching.com zone 4 training helps to race longer distances by getting more efficient and helps to deal with the mental challenges during longer efforts close to treshold. But as it comes with the price that you just burn carbs at this training intensity, you need to fuel more during these workouts. So we prefer using this workouts closer to races dates and see most of our athletes benefit more from a more polarized training at lower and higher intensities.

In order to find what your need in your training it is best to test your personal metabolic profile. We recommend doing the INSCYD Power Performance Decoder.

Don‘t hesitate to reach out if you have questions regarding your zones, INSCYD testing or training in general. We‘ll be happy to help you.

Zone 3 training: a waste of time?

For a lot of triathletes, zone 3 training is the sweet spot, while others call it the grey zone. What’s the truth behind it?
Let’s see what zone 3 training is. It is training above your aerobic threshold (Fatmax) but below your anaerobic threshold.
So it feels comfortably hard but sustainable, and a lot of athletes like the feeling of being fast in training. Maybe that’s why it’s called tempo training;-).

The benefits are that you enhance Vo2max and build mitochondria, burn fat and carbohydrates, and you recruit more type II muscle fibers (fast-twitching ones) as in Zone 2. It’s great training when you want to combine volume and intensity.

What’s the benefit of zone 3 training?
The benefit is that you get more efficient at your race pace. You lower your VLamax and increase fat combustion. Due to the increase in fat combustion, you burn fewer carbs at these power / pace levels and can race faster without emptying your fuel tank.

But as always, this comes at a certain price. You need longer recovery from zone 3 rides than from zone 2 rides, so you just want to integrate them if you really need them. Most likely when you come closer to your planned A race.

A mistake often seen is that athletes do their zone 2 rides actually in zone 3 and are not recovered when they should do zone 4 or 5 training. This often results in the fact that the planned zone 4 or 5 training is actually done in zone 3 as well, and that’s why zone 3 is sometimes referred to as „grey zone“.

So how do you know if you need zone 3? Do a performance diagnostic like the INSCYD Power Performance Decoder, check your metabolic profile, then compare it to the profile you need for your A race, and then adjust your training to train as smart as possible.

Do you have questions or need help? Just reach out, we are happy to help.

Zone 2 training is very popular in triathlon and endurance sports in general.
It’s the training zone where you should spend 80% of your training, as this enhances your fat and lactate combustion and your VO2max as well.
Furthermore, it helps to clear lactate faster, so you can recover better from HIIT training, for example. Besides these performance gains, it also helps to prevent some chronic diseases like high blood pressure, for example.

So what is Zone 2?
Zone 2 is defined as the power or pace where you burn the most fat.

But how to find your Zone 2?
As the zone where you burn the most fat depends on several things, you can’t just do it by using a percentage of your FTP or heart rate.
There are two ways. The accurate one is to do a test, like the INSCYD Power Performance Decoder, where you get a full metabolic profile and find the exact data.
If accuracy is not that important, as you may just start training or focus on losing some weight, you could do the talk test. You should be near Zone 2 if you can call a friend during exercise, and your friend would notice that you are exercising. So it is not too easy.

Want to learn more about Zone 2 or find your correct Zone 2? Just reach out.
We help you to .

Welcome Coach Ben 😎🤙.

Chris got to know Ben as an athlete and rarely has anyone been as curious and eager to learn as Ben. Ben is not only a gifted athlete but has also become a close friend. Since the mutual start in Kona at the IRONMAN World Championships, Ben, supported by Chris, has taken his first steps in coaching and let's put it this way: Ben is not only a talented athlete 😉.

Welcome to the triworx collaboration Ben 🤗😎.

🏊‍♀️🚴‍♂️🏃‍♀️ Pushing limits, breaking barriers! 🌟 Huge congrats to .diepold for placing 2nd in his age group at Triathlon Roth! 🥈🔥 Your dedication and hard work are truly inspiring to all triathletes out there. Keep shining bright! 🌟