At TRIQ, our goal is to provide you with a truly dynamic and adaptive training plan.
Thanks to the power of modern computing, we can continuously track your training progress and adjust your plan in real time. This approach also applies to how we design the progression of your training—replacing outdated, one-size-fits-all concepts like the traditional “3 weeks on, 1 week off” block training model.
Instead, TRIQ uses continuous monitoring of training stress and recovery, ensuring you stay on track without risking overtraining. This supports the most important principle in triathlon training—consistency—while giving you the flexibility and security you need to train effectively and without reaching overtraining.
Training plan progression can lead to 3 different dynamics.
While Stagnation is the least complex concept there is quite a lot of intelligence in the ramping and down-ramping.
Stagnation will be triggered
Our ramping and down-ramping dynamic are based on a trend follower concept. This means, if you accomplish 90% of our recommended weekly training volume per sport, we are ramping you up.
The same the other way around. If you do not demonstrate to us that you accomplish at least 90% of our recommended weekly volume for over 2 weeks, then we start ramping you down until you fulfill our recommendations again at least by 90%.
We account for each training minute that was synced with us, even if it was not planned. If you train more than planned, we account for it and use this information for analysis purposes but we do not ramp you more then we would have done if you would have reached 100% of our recommendation. We prioritize an effective progression of your training plan without pushing you into physical overreaching.
- If you find that your training hasn't increased for several weeks, consider the following:
- If you feel too fatigue or recognizing too much muscle soreness due to our planning then you have the option to report muscle fatigue & soreness. This will reduce or even stop ramping for a moment to get you recovered and secure you from overtraining and injuries.
- If you disagree with the recommended training volume in general and want TRIQ to plan more or less volume, you can adjust the planning volume in the athlete hub > training capabilities.
Note: In the case of swimming, we estimate the duration by combining the planned distance with the Critical Swim Pace (CSP) that is set in the app and average this value in combination with our training intensity recommendation.
The ramping of long sessions follows the same concept like the general ramping. If you can demonstrate to fullfill 90% of the planned duration we will increase next weeks duration. However long sessions are strategically incorporated based on your proximity to your goal and the type of goal.
If your race is far in the future (what is considered to be > 24 weeks), increasing the duration of long sessions might not be beneficial. Also the duration planned is depending on the race goal you are aiming for.
Example: a long-run if you are planning an Olympic Race will not exceed the 1h 40min maximum 2 weeks before the race and will be capped at 45min 23 weeks before the race.
Interval workouts are becoming increasingly complex and sophisticated. This is one of TRIQ’s USP, and something we’re especially proud of.
Once an interval workout is planned (for more details, see Planning of Interval Workouts), it follows an intelligent progression model we call the TRIQ Load Index. This index guides how the intensity and structure of your interval sessions ramp up over time once you demonstrate that you can take more load.
The TRIQ Load Index adjusts based on your workout execution—specifically, it increases when you complete at least 90% of the recommended workout structure. The resulting workout design for your intervals is then tailored based on this index.
Several additional factors influence the TRIQ Load Index, such as time remaining until your race or the race type. Beyond these, many additional parameters feed into a complex model that ultimately determines the final structure of your weekly workouts, which makes it so unique and sophisticated.
The progression or ramping strategy is to level up an athlete to his “Maximum Training Volume” , that is defined in the training plan parameter section of the app. This will be done individually in each sport and as fast as possible. If your sport split is unbalanced, and for example one discipline is outweighing others, then it is still ramped up to the maximum pro rata portion of the sport and only will stagnate then.
A balanced sport split within TRIQ is in detail depending on the race distance you are aiming for. Generally speaking, you can trust that the split is somewhat in between the following numbers.
