Weekly plans built for you
Individual weekly training plans in MATS COACH — matched to your goals, your experience and the hours you actually have, so you get faster while staying healthy.
Hans-Jörg Stolz · Certified triathlon coach & competitive athlete
Train smarter, get further.— Individual Triathlon Coaching
Training plans built around your goals, for triathlon or a single discipline — whether you are starting out or chasing a personal best.
CoachHans-Jörg StolzCertified coach · competitive athlete
8:34 hIRONMAN / full distance
3:47 hHalf distance
12×Overall podiums
10+Years of experience in competitive sport
„Bei Triflow Coaching habe ich mich von Anfang an bestens aufgehoben gefühlt."
Wolfgang WimmerIRONMAN Austria Finisher · Langdistanz · AK 35–39„Die Kommunikation war schnell und problemlos."
Selina SchönTriathletin · Jg. 2004„Ein absolut großartiger Trainer!"
Markus ReiningerTriathlet · erste Mitteldistanz gefinisht (2026)„Ich fühle mich rundum bestens betreut und freue mich auf jede Einheit mit dir."
Elena SchönbergerTriathletin · Gesamtpodien bei den Frauen · Jg. 2003„Triflow Coaching hat meine Erwartungen weit übertroffen."
Lukas PimmingstorferTriathlet · vorne in der AK · Jg. 2000„Das Training hat mich innerhalb eines Jahres vom Durchschnittsathleten auf die Altersklassen-Podien katapultiert."
Maximilian KeckLangdistanz-Finisher · 4:26 h Mitteldistanz · AK 30„Das Coaching ist zu 100 % weiterzuempfehlen!"
Tobias MetschkollIRONMAN Finisher · mehrfach AK-Podium · AK 25–29„Du hast mich sportlich auf ein völlig neues Level gebracht."
Matthias BärtschiTriathlet · AK-Podium · Jg. 1998„Super Coach, mega individuelle Pläne."
Kaan AyakdasUltra-Radmarathon · 1:18 h Halbmarathon · Jg. 2000About me
Hans-Jörg Stolz
I am a certified triathlon coach and a competitive athlete myself. Years of racing, a deep grounding in sports science and nutrition, and a broad athletic background are what I bring to your season.
For the past six years my life has been built around triathlon. In that time I have worked through every part of it — training prescription, sports science, nutrition, equipment and race strategy — and I still read and study almost daily.
That mix of practice and theory is what lets me build training plans that genuinely fit the athlete in front of me.
QualificationCertified triathlon coach
Personal best8:34 over the full distance
Experience10+ years of experience in competitive sport
Podiums12 overall podiums in racing
PhilosophyEvidence-based coaching
Evidence-based coaching
that fits your real week
The foundation is evidence-based training prescription that takes your actual life into account. Hard training and a demanding week have to be brought into balance — that is the only way performance improves systematically and stays healthy.
Flow is not luck. It is the state where body and mind line up, where you disappear into the movement and even the hardest efforts feel light. You do not get there by willpower alone, but through the right balance of load and recovery. That balance is what the coaching is aiming at.
Triathlon is complicated, and that complexity itself becomes a source of stress. My job goes well beyond writing plans: I manage the whole picture in the background and take the draining decisions off your plate, so you can concentrate on the part that matters — the training itself.
MethodTrain smarter,
Train smarter,
not just harder.
Triflow replaces grinding yourself into the ground with structure built on data — measurable progress that fits into your real week.
No clear direction
Training plenty but your times have stopped moving? We find the levers that make the difference.
A life that gets in the way
Work, family and training need structure. The plan adapts to your life, not the other way round.
Risk of injury
Load managed from your data keeps the build-up controlled and durable — so you are still training in six months, not treating an injury.
Social media
Tips, straight talk, training and racing
343Posts
4.562Followers
1.810Following
Daily glimpses into my training, fuelling tips, straight talk and coaching life.
hansj.stolzItalien
67Posts
214Followers
186Following
Specific training plans, athlete results and a closer look at the science behind triathlon.
triflow.coachingTriflow Coaching
1.2KSubscribers
28Videos
Longer videos on triathlon topics, equipment reviews and racing.
A guest on the German podcast Klartext Triathlon: the road to an 8:34 long distance, the switch from strength training to endurance — and a frank look at the darker side of competitive sport.
The system
Your route to peak form, and the pieces that get you there
Triflow is more than a training plan. It is a complete system that gives your development the frame it needs.
How it runs
1
Assessment
Where you are now, what you are aiming at and what stands in the way.
2
Plan
A training and nutrition plan built around you.
3
Feedback
Continuous review, close guidance through the execution and short lines of contact.
4
Adjustment
Ongoing fine-tuning of the plan as you progress.
What you get
Data review and race strategy
Detailed feedback, data reviews, race plans, season planning and nutrition know-how — to build on your strengths, work on your weaknesses and time your form for the day that counts.
Personal support
Direct contact over WhatsApp, phone and video calls — reachable when a plan needs changing at short notice, when you have a question, or when motivation dips.
Strength and conditioning
Targeted strength and stability work for injury prevention and performance, built into your week without eating your time.
What it rests on
What Triflow stands for
The whole picture
Training is only one part. Sleep, stress, nutrition and the people around you belong in the same view, or the balance tips.
Driven by data
We measure what matters. HRV, training load, heart rate and power give the objective facts; your feedback gives them meaning.
Consistency
Calm, orderly, honest. No aggressive promises — decisions you can follow and someone who actually stays with you.
Straight talking
Open about the methods and open about the effort. You always know what is happening and why.
Pricing
Monthly packages with personal support
Every package includes individual plans and a coach you can actually reach. What changes is how deep the analysis goes, how often the plan is adjusted and how fast you get an answer.
Base (single sport)
For runners or cyclists only
150€ / month
- Individual planning (one discipline)
- Weekly plan update
- Weekly feedback
- Reply within 12 hours
- One 30-minute call per month
- Data review every 3 months
- Individual race plans (strategy, pacing, fuelling)
- Nutrition basics
Base (triathlon)
For getting into triathlon
200€ / month
- All three disciplines managed together
- Weekly plan update
- Weekly feedback
- Reply within 12 hours
- One 30-minute call per month
- Basic data review
- Individual race plans (strategy, pacing, fuelling)
- Nutrition basics
Premium
For ambitious triathletes
300€ / month
- Highly flexible plan adjustment
- Feedback every 3 days
- Priority support within 6 hours
- Two 20-minute calls per month
- Continuous data and video review
- Detailed race plans (strategy, pacing, fuelling)
- Strength and nutrition coaching included
Ultimate
For the highest demands and professionals
500€ / month
- Full professional management, on demand
- Daily one-to-one feedback
- VIP support within minutes
- Unlimited calls as needed
- Weekly in-depth data review
- Priority video technique analysis
- Very detailed race plans (strategy, pacing, fuelling and more)
- Individual strength and nutrition coaching
One-to-one consulting
Single sessions on a specific question
No need for a full training plan — just one question you want solved? Book a single one-to-one session by video call and we work through it together.
Vegan nutrition consulting
80€
per hour
- Vegan and vegetarian eating in endurance sport
- Covering your nutrients, and supplements
- Making it work on an ordinary weekday
Sports nutrition and hydration
80€
per hour
- Fuelling for endurance training
- Race-day hydration and pacing
- Training your gut to handle it
Triathlon and season planning
80€
per hour
- Planning your season around your races
- Specific triathlon questions
- Equipment and training advice
In their words
Is it worth it? Ask the athletes
„Bei Triflow Coaching habe ich mich von Anfang an bestens aufgehoben gefühlt. Hans geht flexibel und schnell auf Änderungen im Trainingsalltag ein und passt das Training individuell an. Dadurch fühlte ich mich optimal vorbereitet und konnte meinen ersten Langdistanz-Triathlon beim IRONMAN Austria entspannt und voller Vorfreude in Angriff nehmen."
Wolfgang WimmerIRONMAN Austria Finisher · Langdistanz · AK 35–39
FAQThe questions that come up
The questions that come up
before you start.
Absolutely. Helping beginners get a proper start is something I genuinely enjoy, but I coach athletes at every level — from the first structured block through to serious racing. The volume is matched to where you are right now. What matters is not how fast you are, but that you want to work on it properly.
There are four monthly packages: Base single sport, for runners or cyclists only, at 150 € a month; Base triathlon, covering all three disciplines, at 200 €; Premium for ambitious triathletes at 300 €; and Ultimate with maximum support at 500 €. All packages run monthly with no long tie-in.
That depends on you, not on a fixed template. This is exactly what Triflow is built for: the training is planned around your week, not the other way round. Whether you have a few hours or many, the plan is matched to the time you genuinely have, alongside your job and your family.
Day to day we use the MATS Coach chat or WhatsApp, plus phone and video calls. How fast you hear back depends on the package: within 12 hours on the Base packages, within 6 hours on Premium, and within minutes on Ultimate.
Yes — the coaching is fully remote and runs in English or German. Plans, data reviews and day-to-day contact all happen through MATS Coach, WhatsApp and video calls, so where you live makes no difference. In endurance sport, being in the same town as your coach is rarely what decides the season.
No long tie-in. The packages run month to month with a two-month notice period, so you stay free to change your mind.
To get started, a sports watch and the willingness to train are enough. If we go deeper into the data later — a power meter, for instance — we discuss that individually. There is no need to buy expensive kit up front.
You get individual weekly plans in MATS Coach, matched to your goals, your experience and the time you actually have. On the Base packages the plan is updated weekly, on Premium it is adjusted flexibly, and on Ultimate it is managed on demand.
Heart rate variability, training load, heart rate and power give the objective facts; your own feedback gives them meaning. Depending on the package that ranges from a basic data review to a detailed weekly one — so decisions are made on evidence rather than guesswork.
Yes. Targeted work for stability and injury prevention is included, so your body copes with the training volume. It is built into your week without eating your time. From Premium upwards, strength coaching is fully integrated.
Nutrition is part of the coaching — as the basics on the Base packages, and as integrated nutrition coaching from Premium upwards. On top of that there are focused one-to-one sessions at 80 € an hour: vegan and vegetarian sports nutrition, fuelling and race-day hydration, and triathlon or season planning.
All three triathlon disciplines — swim, bike and run — as well as runners and cyclists in a single sport. From sprint distance up to the full IRONMAN distance, the build-up is managed across all disciplines together.
Yes. Individual race plans covering strategy, pacing and fuelling are included in every package. The level of detail grows with the package: individual plans on Base, detailed plans on Premium, and very thorough ones on Ultimate.
Every package includes individual plans and a coach you can actually reach. What changes is how deep the analysis goes, how often the plan is adjusted and how fast you get an answer: Base gives weekly updates and one call a month; Premium adds flexible adjustment, feedback every three days and two calls; Ultimate gives daily one-to-one feedback and unlimited calls.
A short, free intro call. We talk through your next goal, where you stand today and how much time you have each week — and work out together which setup fits. No obligation at all.
Next step
Want to plan your season together?
Get to know Hans-Jörg in a free intro call — no obligation, no sales pitch.