Kona Endurance

Grateful to work with athletes like Allegra! I’m so proud of her development and strength, a true role model. For me, coaching is about more than paces and power. It’s about expanding what you believe you’re capable of, on the course and in life. Honored to be part of her journey .petras

We have some brand new limited edition running caps! Just in time for this year’s IRONMAN. All of our athletes that are competing at this year’s race will get one and we have 25 more available for purchase. If you are interested feel free to DM or follow the link in my story. Mahalo and good luck to all of our amazing ladies at this year’s all female Kona race!

Stop worrying about chasing what others have. The real win is setting your own standard: one that even you can’t easily surpass. Instead of piling up empty trophies, focus on building yourself into someone strong, useful, and grounded. That’s the prize that lasts and fulfills.

Jeremy’s first 10k: 35:15min 🚀🚀🚀

Meet one of our amazing athletes Alisha Christ! She competed in her first 70.3 in Rapperswil this year after coming back from a gnarly foot injury (a dumbbell fell on her foot). But that wasn’t enough in her first real training camp leading up to the race she got so sick and had to fight with that setback as well, but she was able to turn it around just in time to compete and rock the race! I’m so proud of her and the fighting spirit she brings into the sport. That’s what we are trying to grow in our athletes: a fighting spirit with a pure heart. Life will always find a way to challenge us and it’s important that we show up with a pure heart and a will to overcome to matter what. Thank you for being part of Kona Endurance and such an inspiration!

From 100 km weeks to a 122 km finish. Robert built a bullet‑proof base, stress‑tested half the course 7 weeks out, and turned lessons into power of pure grit on race day.

• Avg 100 km/wk all spring
• Selfmade nutrition & gels
• Test Race 6 weeks out ( 68km Ultra )
• Hard race: Thunderstorm, IT‑band flare

Want the full blow‑by‑blow (in German)? Tune into our podcast episode 41!

Building a big engine on a fragile chassis is a rookie mistake. Add two focused strength blocks to your week—squats, dead-lifts, pulls—and watch tendons toughen, bones thicken, and watts stick around deep into the back half of your season. Durability first, speed second. Save this post and tag a training partner who still skips leg day.

There’s something about leading from the front.
Not to show off, but to make sure the path is good. I’ve made mistakes, taken wrong turns, and learned from them and my athletes benefit from it.

This bird’s-eye view reminds me why I coach:
To see the big picture, guide with intention, and make sure the ride is safe, strong, and smart.

I founded Kona Endurance to help athletes realize just how much potential they have when training goes beyond “just pushing harder.” Early in my career, I pushed myself relentlessly, only to learn the hard way that true progress requires strategic thinking, data-driven decisions, and genuine respect for recovery.

Today, I focus on giving athletes a framework that blends real endurance training with mental resilience, so they can reach peak performance without risking burnout. It’s a system rooted in my own experiences as a professional triathlete and my years of coaching others to unlock their best.

What’s one aspect of your training you wish you could improve? Drop a comment or send me a message—let’s see if we can make it happen.

Flo - Founder Kona Endurance
www.konaendurance.com

Athlete Spotlight: Jess Chen – Unlocking New Strength & Confidence! 🏃‍♀️🚴‍♀️

When Jess started training with me, she was already a dedicated athlete—but she knew she had more in the tank. With a structured, science-based plan tailored to her schedule, we focused on:

✅ Boosting her FTP 🚴‍♀️ – Increased power & efficiency on the bike
✅ Improving running performance 🏃‍♀️ – Stronger, faster, and more confident strides
✅ Dialing in nutrition & recovery 🍎 – Smarter fueling for better endurance

Fast forward a few months, and the results speak for themselves: higher watts - from getting dropped in group rides to now winning TT's & crits, faster run splits (new 5k PR by 2 minutes!), and an athlete who feels stronger than ever. 💥

🎙️ In her own words:
"Flo is a fantastic coach and provides the best feedback and recommendations. He truly knows his stuff and will create a highly personalized training plan around your schedule and provide feedback on every workout. Since starting his training plan, I have progressed so much and feel stronger and more confident. I really enjoyed his scientific approach to training and would highly recommend him to anyone at any level! He also provides the best nutrition advice. I have learned so much from him!"

So proud of the work she’s put in! 🚀 Coaching is about more than just training plans; it’s about helping athletes unlock their full potential—step by step, session by session.

When I was 12, I was scouted for the Olympic Training Center in Germany for cycling, a dream opportunity for any young athlete. I moved to their boarding school, determined to chase the dream of becoming an Olympic cyclist. I never made it to the Olympic team, but the experience shaped me extremely as a professional athlete and human, imparting lessons that later defined my coaching philosophy.

Endurance training can be brutally repetitive. But that doesn’t mean it has to feel miserable.
If we train smarter, not just harder, and respect both the physical and mental side of performance, we can push limits while still enjoying the process. That’s the foundation of my coaching philosophy: a blend of scientific principles, long-term thinking, and a deep respect for the individual athlete.

Read my full philosophy at www.endurancemindset.com link in bio