TRIQ stands out from other triathlon apps in several key ways:
1. Comprehensive Coverage: We uniquely cover all three triathlon disciplines, setting ourselves apart by 100% incorporating swimming in a way that no other app has done.
2. Individualized Planning: TRIQ takes into account the athlete's daily availability parameters, considering both the type of sport and the available time for training.
3. Innovative Recovery Concept: Our app features a distinctive recovery concept that operates on multiple levels, avoiding a one-size-fits-all approach and providing a nuanced understanding of the body's needs.
4. Historical Training Data Integration: We factor in the athlete's training history when planning future sessions, ensuring a progressive and tailored approach to their development.Expert Coach Evaluation: Unlike other apps that rely on endorsements from well-known triathletes, TRIQ undergoes thorough evaluations by experienced coaches. Our commitment is to deliver quality, coach-approved training plans rather than celebrity endorsements.
TRIQ connects the dots between your training, your recovery, and your daily availability to train. After your training sessions, your data automatically uploads to TRIQ.The recovery situation of the athlete is calculated with a unique multifacet body modeling and counter checked with a daily readiness assessment done via an connect IQ app especially developed in behalf for TRIQ. It uses the integrated wrist sensor of the smartwatch or the bluetooth connection to many different chest belts to measure HRV as well as collect heart rate data. Additionally, some subjective questions are asked. Upon completion of your quick morning assessment, a readiness status is determined and if necessary, the training recommendations are adjusted accordingly.
Your availability to train is manually entered into a weekly availability schedule. This ensures that your training works with your busy life.
Using these three pillars as well as a set of features designed to better understand you, the system provides fully training recommendations for all 3 triathlon sports especially including a fully automated swimming recommendation where TRIQ is setting a new standard in the digital training planning market. Based on individual and real time readiness feedback your training is optimized to fit into your daily availability. Additionally, the system dynamically adjusts to stay in step with you as you move through your training journey.
The training planner was created in collaboration with sisu-training, owned by Mario Schmidt-Wendling. TRIQ is based on the philosophy of Mario Schmidt-Wendling, who brings 20 years of triathlon coaching and scientific insights to the concept.
- TRIQ focuses on individual athletes, tailoring training plans to meet their specific needs by defining race demands based on distance and eliminating non-essential elements.
- To prevent injuries, especially in high-risk disciplines like running, TRIQ introduces a unique load and recovery model. This model considers cardiovascular stress and prioritizes orthopedic factors, creating a holistic recovery strategy.
- The algorithm takes into account athlete-specific details such as gender, weight, training experience, injury history and adjusting the training volume dynamically based on the achievments of the athlete.
- Emphasizing realistic goal setting, TRIQ guides athletes toward competition success while prioritizing their well-being. This approach optimizes performance by securing the athlete for injury risk at the same time and reflects TRIQ's commitment to health-focused, personalized training methods.
TRIQ is currently offered for free because we haven't been able to implement all the planned features that would justify a certain price. Once we believe that the service we provide merits a certain price, we will notify all users and make the app only available on a paid basis.
- iPhone or iPad with iOS 14 or later to display and use the TRIQ APP (we currently do not support other operating systems then iOS but will deliver it soon)
- GARMIN® sport device and GARMIN-Connect® account to record and sync training data
Optional (but highly recommended)
- Heart Rate Chest Strap: Where available, TRIQ uses heart rate data from your training to better understand how your body meets and reacts to training demands. Additionally, where possible, HRV data is used during training to more accurately assess you aerobic and anaerobic thresholds. We therefor recommend to equip yourself with the state of the art chest strap - H10 - from Polar®.
Power Meter: if available, TRIQ will express cycling workouts in watss and use power output from cycling sessions to accurately analyze the intensity of your bike specific training sessions. Without power data the analysation is based on assumptions and guesswork.
There is no exact timeline for this at the moment, but of course we plan to make TRIQ available on Android and add other wearables beyond GARMIN® as soon as possible. Our team is still small and the complexity of our app makes it challenging to add these features quickly. We hope you understand and remain patient with us. We are learning a lot from our Apple users currently and will keep you updated regarding news about Android and new wearables via our newsletter.
We apologize if this situation causes you any inconvenience, but unfortunately, there is nothing we can do about it. GARMIN® only shares data with external companies, such as TRIQ, that they have recorded themselves and does not act as a data intermediary between two external firms. Our assumption is that GARMIN® aims to ensure the data quality they stand for by limiting the sharing of recorded data not done by themselves.
For all smart trainer owners, it is anyway essential to wear and use the watch even during indoor cycling sessions, as the GARMIN® Smart Watch controls the smart trainer. This ensures that the suggested workout can be accurately executed.
Unfortunately we do not support any kind of training data syncing between TRIQ and a 3rd party indoor sports platform. Workouts can be only synced with GARMIN® for now and in the future with other smart watch producers (e.g. Poloar, Suunto, etc.).
At TRIQ, we're proud to unveil a revolutionary training zone concept that leverages not just the well-known upper threshold (anaerobic threshold or 2n ventilatory threshold (VT2)) but also shines a spotlight on the often overlooked and even more relevant lower threshold (aerobic threshold or 1st ventilatory threshold (VT1)). Our innovative approach recognizes the importance of both thresholds in optimizing athletic performance.
While the upper threshold signifies the point where your body shifts into anaerobic metabolism, the lower threshold plays a crucial role in establishing the aerobic foundation which is the epicentrum of endurance training. The true fitness optimization lies in a holistic approach. Our dual-threshold training zone concept empowers individuals to unlock their full potential by strategically navigating the spectrum of intensity. It's not just about pushing boundaries; it's about doing so intelligently and sustainably. Welcome to a new era of training, where every threshold matters.
At TRIQ, we incorporate interval sessions into your training plan based on the presence of sufficient weekly volume. We believe in prioritizing basic endurance sessions as they play a crucial role in building the foundational stamina required for endurance sports. These sessions are considered more important for overall endurance development. Interval sessions are strategically introduced as an additional component to complement and enhance your endurance training, emphasizing a balanced approach to optimize your overall performance if there is enough weekly volume.
This characteristic is based on the training philosophy of sisu-training. As long as the competition is still far away (+4 months), we recommend the reverse order of running, cycling, swimming due to the anticipated load. We aim to send the athlete into the physically demanding sport as fresh as possible to minimize the risk of injury. As the competition date approaches, the sequence is adjusted to the typical triathlon order, allowing the athlete to physiologically adapt to the respective transitions.
Thus, we can confirm that the sport sequence as outlined in the plan is relevant for the athlete from our perspective, with the clear goal of protecting her/him.
In principle, everyone is free to choose the training unit they set. However, TRIQ and the coaching team at sisu-training recommend the descriptive pace option. The rationale behind this is that, over time, one develops a strong sense of swimming speed, enabling better control of pacing. Additionally, depending on the nature of the training program, you may enter the swim session already fatigued, and you might not achieve the swim times you typically do, even though the effort feels equally challenging. In such cases, it's crucial to rely on your perception and adjust the intensity accordingly, without being discouraged by swimming a few seconds slower. The most important aspect is to maintain proper swimming technique and not adopt an incorrect style due to fatigue.
If automatic uploading on the fitness device is enabled, the device activates the Wi-Fi search as soon as new data needs to be uploaded. If the device doesn't find a Wi-Fi signal, it will activate the Wi-Fi search every five minutes for up to an hour to look for a valid signal. The check is performed very quickly to minimize the impact on battery life. If a valid signal is not found within that hour, the new data will not be automatically uploaded, and manual synchronization must be performed to upload the new data.If you disable automatic uploading, Wi-Fi will only be used when a manual Wi-Fi synchronization is initiated.
We recommend you to enable push-notifications for GARMIN-Connect® APP on your iPhone so that you get informed about the successful upload of your workout on the GARMIN® server. This ensures that TRIQ will receive the workout data seamlessly.
Providing feedback on muscle fatigue serves a crucial purpose in tailoring the overall regeneration model for each athlete. While the physiological principles of the human body remain consistent, every individual is unique, and as such, their bodies respond uniquely. The sensation of muscle fatigue offers valuable insights into an athlete's specific recovery needs. Some individuals recover faster, while others may have a slower regeneration pace compared to our generic model, which serves as a starting point for every athlete. By acknowledging and incorporating individual variations in muscle fatigue, we can fine-tune and personalize the regeneration model, ensuring a more accurate and effective approach to each athlete's recovery journey.
The TRIQ triathlon training planner stands out for its unique approach in covering all triathlon-specific disciplines, offering precise training recommendations that include swimming—an aspect often overlooked by many competitors. What sets TRIQ apart is its algorithm, built on a newly conceptualized recovery logic. This innovative approach allows us to seamlessly combine various sports in a physiologically accurate manner, and in the future, even consider incorporating complementary activities like rowing or cross-country skiing.
Additionally, the TRIQ training plan goes beyond the conventional by actively monitoring and responding to significant deviations in the training regimen. In the event of relevant training deviations, the system proactively communicates with users, providing informative alerts and proposing an adjusted plan tailored to their individual needs. This personalized and comprehensive approach sets TRIQ apart as a leading provider in the realm of triathlon training planning.
The uniqueness of the recovery concept employed by TRIQ lies in its meticulous dissection of the human body into its relevant physiological components, moving away from viewing it as a singular system. We distinctly recognize the cardiovascular system, the muscle and joint system of the arms, and the muscle and joint system of the legs. This approach enables us to cater to the diverse physiological regeneration characteristics of each component. Notably, the cardiovascular system tends to regenerate faster than the orthopedic joint system in the human body.
By taking a nuanced perspective on these body components, TRIQ goes beyond the confines of triathlon-specific disciplines. We can consider the impact of various sports on fatigue and subsequent recovery phases, allowing us to model and incorporate activities beyond traditional triathlon sports. Consequently, our concept facilitates a potential holistic approach, accommodating external sports activities in harmony with the triathlon training plan and providing a comprehensive view of the overall well-being of the athlete.
The dynamism experienced by the athlete in the TRIQ training plan is influenced not only by the algorithmic of TRIQ but also by the athlete's actions. The algorithm actively works to reconcile deviations caused by the athlete's divergence from the proposed training program. The less the athlete follows to the suggested training regimen, the more frequently the algorithm attempts to recalibrate.
Additionally, the algorithm will respond to unplanned signs of fatigue, as detected through the upcoming feature of “Daily Readiness Assessment”. This feature - soon to be available - allows the algorithm to react to unforeseeable fatigue indicators measured by HRV and subjective athlete feedback and provide the athlete with corresponding recommendations.
In essence, plan adjustments are suggested in the following events:
- Failure to achieve the planned weekly training volume
- Missing or altering scheduled workouts
- Short-term or fundamental changes in training availability
- Adjustments to training-relevant settings such as training goals, weight, maximum possible training volume
- Detection of unplanned fatigue
The current implementation (Jan 2024) allows the user to replan the upcoming week while the current training week stays the same. We are urgently working on further functionalities that would give the athlete more flexibility to define how training plan adaptions shall happen as we think that this a cornerstone service we are supposed to deliver. TRIQ service shall not be limited to only create a training plan once but rather should respond to the dynamic behaviour of the athlete's trainings reality.
Stay tuned for further features in that area that are released shortly!
The availability feature is a cornerstone and USP of TRIQ. It allows athletes to specify their weekly availability, and we tailor the training plan accordingly. Our aim is to meet the customer's needs by considering their individual life situations, rather than simply constructing an optimal plan. Throughout this process, we strive to maintain the plan's quality and utilize a sophisticated optimization system to extract the maximum from the provided availability.
It is self-evident that the availability setting can significantly influence the training plan, and we, therefore, advise caution in its use. Additionally, the feature includes a warning system that alerts athletes if the training goals do not align with the availability they provided (e.g., insufficient training volume, insufficient sports-specific slots, etc.).
Currently, this is not possible. In theory, you could task the TRIQ training planner with this request, and we would generate a training plan for you. However, it's important to note that the training philosophy and associated parameters used in the algorithm's calculations are tailored for triathlon training. Consequently, you would receive a running or biking plan that adheres to triathlon principles, and these plans may not align closely with plans for individual sports. As an example, the current algorithm interconnects the training volumes of different sports to prevent excessive distortion of the sports split. If only one sport is allowed, it would be artificially constrained since the corresponding volumes of the other sports would be absent.
Additionally, you would be paying the price we find justified for a triathlon plan, yet receiving a plan for a single sport, which might not be very practical. However, ultimately, it's up to the customer whether they want to request a plan for which the algorithm was not specifically developed.
The TRIQ strategy includes fulfilling this customer request, and with the developed base technology, we can generate training plans focused on individual sports by adjusting the parameters guiding the algorithm's decisions. We'll keep you updated on this matter.
We sync every type of activity recorded with a GARMIN® device, however, we currently do not display them. We are a small startup company, and our resources are limited. This feature, though, is at the top of our to-do list and will be added as soon as possible. Due to our unique recovery concept, we will be able to integrate certain complementary sports to triathlon into our analyzation process and incorporate follow-up decisions based on their impact on fatigue. Until then, we ask for your patience.
It has to be said, that TRIQ currently has no intentions of planning a triathlon training program that includes complementary sports. However, complementary sports can be taken into account during the analysis process, as mentioned above.
To ensure we don't overload the memory of GARMIN® watches, we delete all workouts from the watch that are older than 2 days, making space for new workouts that can be pushed to the watch. This approach is in line with the training philosophy of sisu-training, the organization with which we developed the training planner. If a workout is missed for any reason, there's no need to dwell on it; instead, the focus should be on looking ahead and attempting to complete it next time. Missing a single workout will not significantly hinder performance improvement. However, it's important to avoid turning it into a regular habit, as this could disrupt the training structure.
Above all, the key is to find enjoyment in training and to train as consistently as possible. Only then can sustainable performance improvements be achieved in endurance sports.
The colors green, orange, and red represent the following:
- Green: Planned training was completed as recommended.
- Orange: Planned training was done, but the duration (Bike, Run) or distance (Swim) deviated by a specific amount, either too short or too long.
- Red: A planned training session was not executed.
When planning to execute a TRIQ based swim workout, you can expect to receive a fully automated swim guide visible on both your smartphone and smartwatch. Soon, we will also provide the option to print the swim guide so you can take it with you to the pool. Following the swim guide on the GARMIN® Smart Watch is currently suboptimal but feasible, which is why we find it necessary to offer the functionality via printout.
The swim sessions have been designed for a 50m pool size, but this should not pose any challenge for swimmers in a 25m pool, as 50m is a multiple of 25m.
Swim workouts are offered in either pace or a described tempo indication. We have omitted heart rate data as we believe it can be too inaccurate when measured in the water. Instead, we measure swim intensity based on the actual recorded swim times.
It is crucial to set the correct pool size before swimming to avoid drawing incorrect conclusions regarding intensity and swim distance. Therefore, ensuring the accurate pool size setting is essential for a precise and effective swimming experience.
We apologize for the inconvenience and any potential disruption this may cause you. Unfortunately, our hands are tied in this matter.
When sending structured workouts to GARMIN®, including swim workouts, all information is determined by the external company, in this case, TRIQ. This includes the pool size. GARMIN® does not support a service that allows modification of third-party workouts within the GARMIN® system environment. They cannot guarantee that the workout remains feasible after such modifications.
In the specific case of swim workouts, athletes must accurately define the pool size before syncing to GARMIN®. If an incorrect pool size has been synced (which may occur when switching pools), there's no need to worry. You can adjust the pool size yourself in the workout details within the TRIQ APP and then initiate the synchronization again.
At TRIQ, we prioritize the effective progression of your training plan without pushing you to physical overstress. If you find that your training hasn't increased for several weeks, consider the following:
1. Make sure that all your completed workouts are accurately recorded in TRIQ.
2. Consistently achieving at least 90% of the target for each workout is crucial for the proper ramping of your training plan.
3. The progression of your plan depends on the completion of scheduled workouts. Skipping or reducing sessions may hinder your ramping process.
4. If your sport split is unbalanced, with one discipline significantly outweighing others, the overemphasized discipline is not ramped, as we try to achieve a balanced sport split first.
5.If your race is far in the future, increasing the volume of long sessions might not be beneficial at the moment. Long sessions are strategically incorporated based on your proximity to your goal.
Our training plans are designed to align with your specified race goals and are grounded in scientific principles. If you initially indicate a strong background in cycling but limited experience in running and swimming, the plan may initially reflect a bike-heavy focus. However, we don't decrease the emphasis on any sport. Instead, we work to progressively balance the training by gradually increasing the intensity of running and swimming sessions. This approach ensures a thoughtful and scientifically sound sport split based on your individual strengths and goals, without neglecting any discipline.