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Welcome to the TOT Family

New programs What athletes say New blogs

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14 strength exercises for runners

Increase running performance and lay the ground for your ability to build muscular endurance with our 14 strength exercises for runners. For you, as an endurance runner, strength training is [...]

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Run strength – base program

Become a more powerful runner by increasing your strength and overall mobility with our strength routine for runners.

  • 4-week program with 3 running workouts per week.
  • [...]

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Swim strength – base program

Become a better swimmer by increasing your base strength and overall mobility with our swim strength program.

  • 4 weeks with 3 dryland workouts per week.
  • Step-by-step [...]

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15 dryland strength exercises for swimmers

Become a better swimmer by increasing your strength, flexibility and overall physical mobility with our 15 dryland strength exercises. It is hard to build muscle through swimming alone. Despite [...]

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13 core exercises for endurance athletes

With our 13 core exercises, you become a stronger endurance athlete. Ready to swim, bike and run more efficiently and faster than before. As an endurance athlete, your focus often lies on volume [...]

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5 cycling mobility exercises to improve performance

Develop your cycling mobility to improve performance and avoid overuse injury. Follow along with our 5 mobility exercises. As a cyclist, you more or less move in the same pattern to propel your [...]

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How to calculate your training zones – free download

Understanding what intensity you should train at is crucial for you to build your capacity. For a kick-start, download our free calculator and set your training zones. The framework of zone [...]

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How to threshold test and set training zones – free download

Determine your lactate threshold with the tests we use in our training programs. Then set your training zones with the help of our calculator. The overall scope of your training is, of course, to [...]

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Coach Joachim Cronquist

Train smarter and reach your goal in triathlon faster and safer with Joachim Cronquist's one-on-one premium coaching.

  • Weekly check-ins and data-driven analysis.
  • Frequent [...]