Triathlon coaching

3YO triathlon coaching provides quality personalized coaching services for triathletes, cyclists, runners and mountain bikers of a range of abilities that share a passion for the sport. Otherwise assist athletes to make sport part of their lifestyle, thus matching a training program to each athletes unique lifestyle rather than the other way around with the emphasis on being sustainable. 3YO triathlon coaching provides professional programs and coaching to help develop athletes and assist them to achieve their goals, be it local or international events.

We cater to athletes of all ages and levels of ability, whether it is participating in your first event or taking your racing to the next level. Even if keeping fit is your goal and your aim is to be healthy and enjoy the company of others with the same goals.

3YO also offers one-on-one sessions for those who want to focus on specific area like their swim stroke, bike pedal skills or run tecnique.

We understand for every athlete success is uniquely defined. 3YO encourage and inspire 3YO athletes to find their PURPOSE, build their confidence, effectively set goals, channel their emotions, develop character and ultimately make the dream goal a reality.

Group sessions in Stellenbosch
Group sessions in Paarl
Personalised 2-4 week block training plan
Training peaks account
Training peaks zone setting
Weekly feedback monitored
Unlimited email and WhatsApp access to coaches
Telephone and Skype access on arrangements

Coaching fees and memberships

3YO Triathlon kit

Tri suit, cycle kit, running shirt


Any questions? Read this

Triathlon coaching questions

We personalize triathlon coaching, running and cycling training plans to meet the different needs of our clients including: IRONMAN triathlon, Ironman 70.3 Triathlon, Olympic & Sprint Triathlon and Running races from 5k to marathons. Beginners training plans start out at less weekly training volume and have fewer and shorted intervals than the experienced athlete training plans. Training plans are personalized around lifestyle, family life and work commitments
If you have more than one workout scheduled in your training plan, it does not matter which order you do the workouts in. You can also separate them into different parts of the day if that makes more sense for your schedule. The one exception is triathlon BRICK workouts (bike immediately followed by run workout). The run should start within 5-10 minutes of finishing the bike in order to simulate a bike to run transition in a triathlon.
The minimum stated physical requirements will vary by race distance, plan duration and athlete level. Following on from Q&A you will need to complete we will determine minimal requirements based on your goal and prior fitness levels. We recommend that you consult with your physician prior to starting any exercise program.

Triathlon coaching questions

Yes, we personalize your training plan around other commitments outside your training and recognize you will miss some of the workouts. We will adapt training plan and provide guidance, as you go to accommodate missed sessions. As a rule of thumb, if you can complete 70-85% of the given workouts per week, then you’ll be successful.
We create field test to determine your training zones for swim, bike and run. If done correctly, the results should be a good approximation of what you would learn from a metabolic test in the lab. We use training intensity zones in our training plans in order to differentiate the levels of intensity that you should maintain during each part of a workout. Training at different levels of intensity stimulates different training responses and is an effective tool to maximize training time.
You can email us to request all the swim drills plus other training tools required.