Triathlon coaching that fits the week you actually have

Most athletes do not fall short because they train too little. They fall short because nobody joins up their training with the rest of their life. A plan written for someone with no job, no children and no bad nights works exactly until the first demanding week at work.

That is where Triflow starts. You are not sent a finished plan — you get someone who knows what your week looks like, reads your data, and then decides what makes sense today, and what does not.

Who this coaching is for

Beginners are genuinely welcome. I coach every level, from a first structured block through to serious age-group racing. What matters is not your current pace but the willingness to work at it properly. The volume is matched to exactly where you are.

In practice, that means:

• First-timers who want to finish their first triathlon and need to know where to start at all.
• Ambitious age-groupers chasing a personal best or a podium over half or full distance.
• Runners and cyclists who are not doing triathlon but want their single discipline properly managed.
• People with demanding jobs whose week rarely goes to plan, and for whom a rigid schedule keeps breaking.

What a month of coaching actually looks like

It starts with a free intro call. We work out your next goal, where you stand today and how much time you realistically have. That tells us which format fits — and whether we are a good fit at all. There is no obligation.

From then on your weekly plans arrive in MATS COACH, matched to your goals, your experience and the hours you genuinely have — not to an average athlete. You train, I see your data, and we talk about it: in the MATS Coach chat, on WhatsApp, by phone or on a video call.

That conversation is what shapes the following week. How tight the loop is depends on the package: on the Base packages the plan is updated weekly with weekly feedback; on Premium every three days and flexibly; on Ultimate daily and on demand. Response times differ too — within 12 hours on Base, within 6 hours on Premium, within minutes on Ultimate.

Life load: why the numbers alone are not enough

What counts here is not the bare training number but the total load on you: training, everyday life, stress, sleep and nutrition all belong in the same picture. Your body does not draw a clean line between a hard interval session and a sleepless night before a deadline — to your nervous system, both are load.

So the plan is built around your life rather than the other way round. That sounds comfortable, but it is not: it also means a hard day gets cut when the week will not carry it — and that on a good day you do more than was originally written down.

There is more on how this approach works on the coaching philosophy page.

What the coaching includes

• Individual weekly plans in MATS COACH, matched to your goals, your experience and your time — built to make you faster while keeping you healthy.
• Data review and race strategy: detailed feedback, thorough analysis, race plans covering pacing and fuelling, season planning and nutrition know-how.
• Personal support over WhatsApp, phone and video calls — including when a plan needs changing at short notice.
• Strength and conditioning for stability and injury prevention, built into the week without eating your time.

The training is steered on evidence: heart rate variability, training load, heart rate and power give the objective facts, and your own feedback gives them meaning. Depending on the package that ranges from a basic data review to a detailed weekly one.

Remote coaching, in English, wherever you train

I am based in Ruhpolding, Bavaria, but the coaching itself is fully remote and runs in English or German. Plans, data reviews and day-to-day contact all go 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 a season — the quality of the programming and how quickly you can reach me are.

What triathlon coaching costs

There are four monthly packages. Base single sport, for runners or cyclists only, is 150 € a month; Base triathlon across all three disciplines is 200 €; Premium for ambitious triathletes is 300 €; and Ultimate with maximum support is 500 €. All prices are in euros.

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. There is no multi-year tie-in — the packages run monthly with a two-month notice period.

On top of that there are one-to-one sessions at 80 € an hour, for when you do not need a full training plan but help with one specific thing — vegan sports nutrition, race-day hydration or season planning, for instance. The full overview is on the pricing page.

Who you are working with

I am Hans-Jörg Stolz, a certified triathlon coach and a competitive athlete myself. Over ten years of experience in competitive sport, nutrition and racing, twelve overall podiums in triathlon, a full-distance best of 8:34 and 3:47 over the half distance.

For the past six years my life has been built almost entirely around triathlon. I have worked through every part of the sport, and new studies, methods and experience come in more or less daily. This is not something I do on the side — it is the centre of my life.

That combination of racing myself and understanding the science is why I can do more than calculate a plan — I can judge it. There is more about the route I took on the about page, and accounts from coached athletes under reviews.

Common questions about the coaching

Do I need special equipment to start?

A sports watch and the willingness to train are enough to begin. If we go deeper into the data later — with a power meter, for instance — we discuss that individually. There is no need to buy expensive kit straight away.

Which distances do you coach?

From sprint distance up to the full IRONMAN distance, with the build-up managed across all three disciplines together. If you only run or only ride, the single-sport package covers that.

What happens if I get ill or lose a week?

The plan gets adjusted — that is exactly what personal coaching is for. Situations like these are the reason a rigid plan off the internet breaks against reality, and continuous management does not.

How quickly will I see results?

That depends on where you are starting, what you have done before and which race you are aiming at — an honest answer only comes after the intro call. Athletes coming from unstructured training usually notice the change first in how predictable the load becomes, not in the clock at the finish line.

Can I take the coaching for a single season only?

Yes. The packages run monthly with two months’ notice, and there is no minimum term beyond that.