Standard
EVERY 2 WKSFromPLN 800per month
- Individual training plan every two weeks
- Review of your completed training every two weeks
- E-mail or phone consultation with your coach every two weeks
Triathlon · swimming · cycling · runningOnline coaching
For years we've made triathlon dreams happen
One-to-one online coaching, training plans and camps. Whatever your goals or level, you'll get access to the methods and tools we use with the very best.
Ironman 70.3 KrakówRiding below Wawel · Trinergy Team
Split 01 SWIMHawaii
Our athletes qualifying for the Ironman World Championship
Split 02 T1WC · EC
World and European Champion titles, brought home many times over
Split 03 BIKE~1000
Our athletes have stood on the podium nearly a thousand times
Split 04 RUN2017
Trinergy Team – Ironman World Club Champions
- Olga KowalskaIronman World Champs · Hawaii9h57′3rd AG35
- Martyna LewandowskaDebut of the year · full distance9h32′
- Paweł TargoniIronman Hamburg · Hawaii slot9h36′
- Michał KosmowskiIronman 70.3 Liuzhou · AG podium4h25′
- Jacek KrawczykPolish Duathlon Champs · course record1st overall
- Sergiusz SobczykIronman 70.3 Warsaw1st place
- Alicja StępieńPolish Champs · middle distance · SierakówAG champion
- Trinergy TeamIronman 70.3 Gdynia · TriClub1st team
Start list
Choose your distance
From beginners just thinking about their first triathlon to World Championship competitors. Everyone is treated with complete professionalism and gets access to the very best of what Trinergy offers.
Nr01
CoachingOne-to-one · online
An individual plan with ongoing monitoring on TrainingPeaks. Together we set goals and build a calendar of races, tests and fitness assessments, and we advise on nutrition, kit and race tactics.
fromPLN 800 / month Nr02Training plansTrainingPeaks · 9–18 weeks
Ready-made programmes for age-groupers: a base period for IM and IM 70.3, build-ups for the half and full distance, a swim plan and the “FTP Booster” for cyclists. New: a 1/4 IM plan in Polish.
fromUSD 49 Nr03Online consultations45–60-minute call
The simplest way to tap into our know-how: a review of your training so far, power-based cycling training, kit choices and ways to break through a plateau. We've already helped nearly a hundred people.
pricePLN 450 / hr Nr04Camps & workshopsIzera Mountains · Banyoles
Mini triathlon camps in the Izera Mountains, which we've criss-crossed for years around Szklarska Poręba, plus a May bank holiday triathlon trip to Banyoles in Catalonia.
Izery 20262 sessionsCoaching step by step
Athlete at the centre
Short on time for training – and for making mistakes? We use the latest knowledge in sports science, physiology and biomechanics, but we know real life: work, study, family. Our plans aren't cut-down versions of pro plans.
- 1
Athlete interview
We get to know your background, potential and day-to-day constraints.
Start - 2
Shared goals
We set goals that match what you can realistically achieve.
Swim - 3
Schedule
Races, tests and any fitness assessments in a single calendar.
Bike - 4
Season outline
An individual medium- and long-term preparation plan.
Run - 5
Plan & review
Your training plan, with ongoing monitoring in TrainingPeaks.
Finish
A good training plan won't replace a good coach, but it can easily replace an average one.
Premium
EVERY WEEKFromPLN 1,250per month
- Individual training plan every week
- Review and plan adjustments two to three times a week
- Contact with your coach limited only by common sense
In both options
- Goals matched to your potential
- Calendar of races, tests and assessments
- Nutrition, kit and race tactics
- Priority booking for camps and workshops
~20
That's how many athletes each of us coaches. Coaching doesn't scale, and we can't imagine giving a bigger group truly professional support.
Our staff
Coaches
Our advice goes beyond training itself: from injury prevention to getting back to fitness after an injury. Olga is a physiotherapist and Tomasz a qualified massage therapist.
CoachOlga Kowalska
Coach · physiotherapist
She combines extensive racing experience with day-to-day coaching. A graduate of the Faculty of Rehabilitation at AWF Warsaw, she started out as a runner with KS Warszawianka. A multiple Polish Championship medallist in triathlon and duathlon, she has also raced at the World Championship in Hawaii.
CoachTomasz Kowalski
Coach · massage therapist
A graduate of SGH and AWF in Warsaw. He took his first steps in competitive sport at the Warszawski Klub Kolarski cycling club, racing in the junior categories, and caught the triathlon bug at university. As an athlete he specialised in cross triathlon, competing at World and European Championships.
Trinergy Team
Ironman World Club Champions
Trinergy is both a company and a community of active triathletes, swimmers, runners and cyclists. The team is open to athletes of every age and level who work with Trinergy coaches. We train together, travel to races and camps, and sometimes spend time together doing anything but triathlon.
“On Polish soil, we haven't lost a club ranking since Ironman first came to our country.”
From the course
News
Reports from races, camps and everything else happening at Trinergy. Satisfaction, disappointment, that feeling of unfinished business – all the emotions that make this sport what it is.
Camp
Great training in the Izera Mountains
We've lost count of how many camps we've run around Szklarska Poręba. Along the way we've probably explored every corner of the area…
Ironman Kraków 70.3 – an absolute belter!
A stunning swim, a fast bike, a run around Wawel and a finish in the Old Town Market Square.
Ironman 70.3 Gdynia goes down in history
We won the best-team ranking – the IM TriClub. The victory is the sum of every one of our starters' results.
Sergiusz wins Ironman 70.3 Warsaw
Another race in the capital goes down in history – the “bigger half” of the team now comes from outside Warsaw.
Our Catalan May break goes down in history
After a few years away, we were back with our May bank holiday triathlon trip to Banyoles. In two words: absolutely brilliant.
Trinergy Podcast
13 episodes on training
From FTP and power-based cycling training, through injuries and the transition period, to anniversary conversations marking Trinergy's 10th birthday. Listen out on the road, on the turbo trainer or over your morning coffee.
- 01FTP and power-based cycling training
- 02What makes racing different
- 03Swimming in triathlon
- 04Running in triathlon
- 05Cadence
- 06Spring preparation
- 07Injuries
- 08Personal development, sort of :)
- 09How to train when you're very short on time
- 10The transition period
- 11Strength and conditioning
- 12How triathlon has changed: Trinergy's 10th anniversary
- 13How our coaching has changed
With your morning coffee – newsletter
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Our partners
Please send any coaching questions to Olga. Interested in working with us? We can start with a consultation or a training plan. Get in touch :)