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Endurance training and strength training – The core

core workout

As endurance athletes, the focus often lies on volume in training i.e more time for running, swimming or whichever sport we are focusing on. the core is a often forgotten (or maybe skipped) part of the training.

Having a strong core is vital for a functioning body, especially as an endurance athlete. And with that said, let’s not forget about having a balance between the front and back muscles of the core, i.e between the abdominal and back muscles.

Your core strength is a combination of your abdominal muscles and your back muscles, and it is used all the time. A strong torso will give you good posture, which is beneficial for the expansion of your chest, which in turn has a positive effect on your breathing and oxygen uptake.

As endurance athletes, you should train core-strength

  • In swimming, the core has a central role, since it affects our ability to maintain the body’s position in the water. A strong core also gives us a better rotation and is said to give a better swimming technique (see swimming strength).
  • When we ride our bikes, of course, your legs have to work hardest, but your muscles in our core need to be strong in order for you to be able to maintain your position on the bike. Static work. If we have a weak body, the upper body will collapse somewhat and we will lose power.
  • During running we need a stable and sustained musculature in the core so that you can maintain a good posture. If we succeed in this, it results in better breathing and we get a more efficient and better running step (see running strength).

When training your core, it is extremely important to think about the technique.

11 exercises for your core

We recommend you to do core training three times per week! The following videos are presented in Swedish but explained in text in English.


  • Start by laying down with your stomach against the floor resting on your forearms. With the elbows directly under the shoulders, you lift the torso from the ground so that the body forms a straight line from the upper body to the heels.
  • Your body weight rests on your forearms and toes. Tighten your stomach and don’t let your hips sink. Your shoulder and elbow should be in a straight line.

Back extensions

  • Start on your stomach with your hands held right by your ears. Focus your gaze down on the ground so you can relax your neck while doing the exercise. Lift yourself up so that you feel the lower back work. Activate your glutes throughout the exercise.
  • If you raise your arms and hands are stretched over the head, this increases the difficulty level.
  • Back extensions can also be done statically. That means that the body is kept in the same position all the time with the muscles activated.

Hip thrusters

  • Lay on your back with your knees at a 90-degree angle to your feet.
  • Lift hips and back from the floor so that the body forms a straight line from the shoulder to the knee.
  • Tighten your glutes at the top position and avoid lowering your back.

Plank leg raises

  • Start on the ground with your stomach against the floor resting on your forearms.
  • With the elbows directly under the shoulders, you lift the torso from the ground so that the body forms a straight line from the upper body to the heels.
  • Bodyweight rests on forearms and toes.
  • Make sure there is a straight line between the shoulder and the elbow.
  • With your body static, lift one leg and hold for 10 seconds, alternate your legs for one minute.

Side plank

  • Start by laying on the side of your body, and support the upper body with your forearm on the same side of your body.
  • Hold your other hand on the hip of the side that is pointing up.
  • Lift the hip and support the body on the forearm and on the outside of your foot.
  • Stretch your upper arm over your upper shoulder and head. Hold the position for 30 – 60 seconds.
  • Change side and repeat.
  • Keep your hip up, don’t let it sink to the floor.

Mountain climbers

  • With the elbows and hands directly under the shoulders, you lift the torso from the ground so that the body forms a straight line from your upper body to your heels.
  • Bodyweight rests on hand and toes.
  • Tighten your stomach and raise one knee to the same elbow.
  • Get back to the starting position and repeat the exercise with the other leg.

Bicycle crunches

  • Lay on your back with your legs at a 90-degree angle and your lower back pressed against the ground.
  • Put your hands right on your ears.
  • Twist your body so that the left arm extends towards your knee on the right side.
  • Feel how the oblique abdominal muscles work through the movement and remember that the arm and legs do not need to meet.

Butt ups

  • Start by laying on your back.
  • Lift your legs up, so that you are at a 90-degree angle in your hip.
  • Lift your feet straight upwards, and your legs and butt will follow.
  • Lower your legs back to the ground in a controlled motion.
  • Repeat.

Jackknife crunches

  • Sit down and place your hands behind your back so that you can bend your elbows.
  • Lift your knees, and bend so that your shins are horizontal.
  • Lean back, supporting you with your hands. And at the same time, stretch your legs out.
  • Your feet should not touch the ground.
  • Explosive movement back to the starting position.

Standing on all four, lifting your knees

  • Stand on all four, hands placed beneath your shoulders.
  • Tighten the trunk and hold that activation as you lift your knees from the ground (a few centimeters).
  • Maintain that abdominal pressure and balance.
  • Then raise one hand and make a touch on the opposite knee if you feel you have the balance.
  • Keep your body stable throughout the movement, and switch hands.

Dead bug

  • Start on your back, with your lower back pressed into the ground.
  • By pressing your lower back downwards, you keep the tension in your abdominal muscles.
  • Stretch out one leg and the opposite arm is lifted straight over the head, alternating arm, and leg.
  • Be careful to maintain tension in the abdomen.

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8 tips to get back to training after a break

Get back to training faster and make it a daily habit with our 8 tips. Download our free 4-week escalation training plan.

So you got off track with your training!? Well, do not stress too much about it – life happens, and it is something to expect as an endurance athlete.

We will not dive deep into all of the reasons in this article. For now, let us just divide the “usual suspects” into planned and unplanned events.

To download our free 4-week escalation training plan, continue to the end of the post!

Planned – Most common are family commitments and holidays. Or that you are in your recovery period after your previous season. Adjacent to the latter is those of you who have recently discovered the sport and want to get into it.

Unplanned – Overtime at work appears to be the winner in this category and something that is usually limited in time. Worse are the reasons that sort under overtrained, sickness, and injury (OSI). Roughly, they are more or less the same if you do not pay attention and continue as if nothing has happened.

No matter what, how do you make training a habit (again)?

First, let us state the obvious – if you are an OSI, then you have to take action to become physically and mentally healthy again. That is priority one!

For the rest of us…

How to get back into training

In situations like this, our experience is that it can be good with a “nudge” in the right direction. It is small and consistent actions that make a big difference over time.

So to make training part of your daily routine, let us share 8 tips…

#1: Remember why

Foremost, do it for yourself, not for anyone else. Define why you want to train and what you are trying to accomplish. To stay healthy is equally good as aiming for the podium. It is your choice.

Further reading: Finding your goal

#2: Start easy

Act smart and give yourself a chance to get going. Think of it, you have not trained for some time, and your previous best is what you should aim for in the long run…it is not the starting point. So hold back on the intensity.

More about intensity in training

#3: Minutes not hours

A session of 20 minutes is a lot less daunting than a full 4-hour workout. Remember, doing something is always better than doing nothing. And once you get used to the load, you will more than likely keep going.

Further reading: Training volume in endurance sports

#4: Post-workout high

The thing with a training session is while it can be hard at the moment, you will always (!?) feel great afterward. Try to visualize how good it used to feel.

#5: Make time

It is crucial to clear your schedule and make time specifically for your daily exercise. So, do not find an excuse not to workout. Instead, practice proper time management.

#6: Prepare yourself

Pack your swim gear, set up the bike, lace your shoes, and print the session the day before. That way, you do not waste any valuable time during the (all too busy) morning routine. Also, you start to visualize and prepare mentally. In short, you become motivated!

#7: Find a friend

Join a club, get an exercise buddy, or involve a spouse. Having someone to train with is a perfect way to boost motivation, hold each other accountable, and stick to your workout routine. Not to forget, it adds a social aspect, which brings a little more fun back into working out.

#8: Make it tangible

Triathlon and swimrun present some unique challenges. Whether you participate in the local sprint triathlon or are competing in a grueling full distance ÖtillÖ race, it requires a well-balanced and easy to understand training program.

Further reading: how to periodize training

4-week escalation training plan

If you do not already have an overall training plan for your season to follow, you could set up a 4-week escalation training plan.

And what is that?

Well, in its purest form, it is a plan where you start off with short and easy workouts. And escalate your efforts in small steps. With a focus on low-intensity endurance training, you will be back in business in no time. Ready for more challenging sessions.

So, download our free template (below) and start planning for your best season ever.

Welcome to TOT


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3 Reasons to keep a training diary + download

workout journal

A training diary is a great tool to use to see your progress in training. Have the workouts given the results you’re after, or if not. What needs to be changed?

Watch the tutorial video on our training diary

Reasons to keep a training diary + download

Today we will walk you through our free training diary, and how to use it.A training diary is a great tool to use to see your progress in training. Therefore, we have created a digital training diary that you can download and use (it’s free!).Download here:,Ville and Joachim

Posted by TOT Triathlon on Wednesday, December 11, 2019

Quantifying training

communication always takes place on the recipient’s terms. And this is true, even when we are talking with ourselves. When back-tracking in your notes in your journal, you need to understand what it was that you wanted to communicate. The numbers are great! And serve as a big part of your quantification of sports. But, you also need communication in the form of words to get the big picture. So, write comments, even if not long ones, so that your feelings can be read out as well.

Get in on the action

So, why don’t all athletes keep a training diary? Well, two main reasons come to mind. The first being that after a workout, a lot of us start rushing to our next activity. The second is that the athlete doesn’t yet know how valuable that information is!

3 reasons to use a training diary

  • Keeps structure when forgetful.
  • A basis for analysis and adjustments.
  • Keeps you motivated.

The diary will show you what you have done, and gives you an overlook of how structured you are.

Training is about how often, how hard, and how long you should train. And if you continuously fill in your stats after your sessions. You will sooner than later start to see patterns. For example, what does, or does not work for you. To be able to analyze your ups and downs over time, it’s a good idea to not only rely on your memory alone. 

In periods, your motivation for training may dip. And as a result of this, you may start to take out sessions from your training schedule. Looking at your diary, you can see if the plan and your reality differs. If that’s the case, then you won’t be surprised when the results don’t come.

So, in a sense, your training diary will hold you accountable for your training and success.

Training the right way, at the right time

The sooner you start, the better. Training is an ever-escalating effort leading up to your race. So start off with the most essential part of your training. namely Your starting point. The base training. Read more:

  • Keep Up swimrun BASE is the first step in your swimrun training plan. In this 12-week program, you will build your heart and lungs, or - your aerobic base - as well as your technique.
    34,00 incl. VAT / month for 3 months
  • Start triathlon training with Keep Up Triathlon BASE
    34,00 incl. VAT / month for 3 months

Our training programs don’t promise you success. They are a tool for you, but you supply the work in the workouts!

What works for you?

We have created a digital training diary that you can download and use (it’s free!).

endurance journal

In the diary, you fill out: sport and duration. In addition, you will keep track of:

  • Resting heart rate – A great way to keep track of your overall health.
  • Sleep quality – Nothing compares recovery wise to a good night’s sleep.
  • Motivation – Training is supposed to be fun, and thus motivating to do.
  • Training quality – Keep track of how you felt during the session.
  • Stress in life – The body doesn’t react differently to stress from work or from workouts. Keep track of your wellbeing.

Are you more of an analog person, there is something special about the paper and pen. We supply a diary with all our training programs for you to fill out in connection with your session.

Download your diary

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Ötillö swimrun Malta – With Michael Lemmel

Ötillö swimrun Malta

The Ötillö swimrun Malta is a new race on the World Series this season. Malta, a stunning island with long rich history. Even though Maltas nature is quite scarce, it has long thrived as a trading nation. So, safe to say, this is a place where you will feel welcome, due to its long-going international way of life.

Anyone who is doing the sprint or the experience on Malta will say: Wow! This is a little piece of swimrun paradise.

michael lemmel

Travel to Malta

By plane, travel to Malta international airport. There are many international airlines, as well as Malta’s own carrier who traffics the airport. Transfer from the airport is cheap, taking the bus to Valetta will cost about 1,50 – 2 €. If you want to take a cab. Buy the pre-paid tickets. it is much cheaper, and 24-hour service.

By boat, you can travel to Malta from Pozzallo on Sicily. The trip takes about 90 minutes. A round trip ticket will cost you 82 €.


There are many options on where to stay for this race. Check out Couchsurfing, Airbnb, and hotels on the web. You should without any problems find something that will suit you.

Train for Ötillö swimrun Malta

The world series race is 38,9 kilometers in total, with 13 swims. The longest is 1600 meters, and the shortest 200 meters long. It will be a great race, both run and swim wise. But we recommend that you focus a bit of extra energy working on your muscular endurance for the long swims in the middle of the race! 

Not to miss

Malta is sometimes referred to as the Los Angeles of the Mediterranian. With movie sets from Game of Thrones, The Gladiator, and Troy. You can take the Malta Film Tour.

Also, try the local soft drink Kinnie, made from bitter oranges and a secret blend of herbs (our guess is that it contains rhubarb and ginseng).

We have a little surprise at the end of the world series race, where you run through an old movie set.

Michael Lemmel

Follow the race

For the sprint and experience races on Saturday, go to the Tower to the east of Golden Sands. And during the world series race on Sunday, best is to go by car, so you can follow the racers during the course.

And of course, if you can’t be on sight to follow the race, Go to Ötillö’s website for live coverage.

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Ötillö swimrun Catalina – With Michael Lemmel

ötillö swimrun Catalina

The island of Catalina is a gem just off the southern coast of California. Being a popular tourist attraction for those who want to get out of the hectic life in Los Angeles. This is the perfect swimrun retreat, with beautiful and varied trail running as well as crystal-clear waters full of marine life. Welcome, to Ötillö swimrun Catalina!

Catalina island in itself is like going to Jurrasic Park.

Michael Lemmel

Travel to Catalina

Although it seems far off the beaten path, it is easy to travel to Catalina. We suggest that you fly to Los Angeles, and from LAX, travel by car to the ferries. The ride will take you about 90 minutes.

The ferry across the water can be a bit choppy, so if you get seasick, as a safety measure you should take something for the fare, it can be bumpy.


There are two cities on the island, Avalon and Two Harbours. The start and finish of the race are in Two Harbours. There will be a chartered ferry traveling from Avalon to Two harbors on race day for the world series. The boat ride takes about 45 minutes.

Most racers will be staying in Avalon.

Here are a couple of hotels that offer special Ötillö swimrun Catalina discounts: The Atwaters, The Pavillion and the Mt. Ada.

We are going to the cradle of endurance racing which is California, and we want to showcase what swimrun should be and is. And how we love swimrun.

Michael lemmel

Not to miss

The Catalina island, due to its remoteness, hosts at least fifty indigenous species. The flora is rich and varied and will be blooming during the race weekend. 

Something that is very special about Catalina is the Bison herd. Brought to the island by movie director Zane Grey to be in his movie The vanishing American. And after production left by the movie company, they populated the island, Nowadays, the population is kept at around 150 individuals. Fun fact, the scenes showing the bison didn’t end up in the movie due to production costs.

Follow the race

Go to the Reef restaurant in Two Harbors, the racers will start, finish and pass there multiple times.

Not on Catalina? Follow the race via Ötillö’s site for live coverage!

Train for Ötillö swimrun Catalina

Catalina has a lot of vertical, don’t take that part of the race lightly. We suggest that you in addition to a solid base in swimrun training also put in extra time for your swimming. If you are going for the full distance, then the Boost Up Build is for you!

Further reads on swimrun

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Ötillö swimrun 1000 Lakes

Navigation in open water swimming

Listen to race director Michael Lemmel talking about the Ötillö world series race 1000 Lakes in Rheinsberg, Germany.

The 1000 lakes swimrun just north of Berlin is a fast-flat course through forests with almost no underbrush. It has trees growing all the way up to the edge of the water, so there are almost no waves. Running in the forest feels like running through a tunnel of trees.

Michael Lemmel


Traveling to the race is quite easy. For participants who aren’t local. We suggest that you first travel to Berlin, and from there take the train to Rheinsberg. The train ride takes about 1,5 hours. You can also rent a car and drive approximately 70 kilometers. Book your train tickets here.


Accommodations range from expensive hotels to hostels. There are options for everybody’s taste and budget. A word of advice though. Book as soon as possible. This period is a busy time in the area because of its fantastic nature. 

Going to the place, think about that this used to be part of eastern Germany, and it hasn’t been commercialized. You won’t find a coffee shop in every corner. This is how the world used to be. Also, take a second to feel the energy of the forest.

Michael Lemmel

The race-course is flat and fast. And is accessible for spectators. Rent bike’s to follow the race. Don’t miss out on the Schloss Rheinsberg, where you can take in some local history as well as the race. 

Navigation in open water swimming

Many racers remember the castle from the first year due to the cold. That year the race was six weeks later in the year. Nowadays when you get out of the water and look at the castle with its fantastic sculptures, you can feel the warmth of the old atmosphere.

Michael Lemmel

Training advice for Ötillö 1000 Lakes

Training for this race, you should focus on long intervals. It is a flat course, with long runs, long swims with few transitions between the disciplines. Also, don’t forget to pack all your essentials! Download our Checklist for your swimrun race day.

Lovisa Jönsson will travel to the race together with Anna Karlsson as team TOT Swimrun. They are looking forward to an adventure, and to see the town. “And it will be so much fun cheering on the sprint the day before,” Anna says. “Also, trying the highly recommended vegan burgers” – Lovisa adds.

TOT Swimrun before traveling to Germany for Ötillö 1000 Lakes
Lovisa Jönsson and Anna Karlsson after a local swim competition

A special memory from the race was when the team went out at five in the morning looking for wild boar and listening to the red deer. Just having a break from the race and enjoy nature was spectacular.

Michael Lemmel

Are you up for an adventure? Let us help you reach your training and racing goals. Register your information to get your individual training plan for your next swimrun season!

Input form for an individual plan
  • Background

  • In case we need to contact you for follow up questions.
  • Training

  • Enter the date you think you are ready to start with structured training.
    Date Format: YYYY dash MM dash DD
  • A rough guide: Getting started (4h), Experience / Super-sprint (4-6h), Sprint distance (6-10h), Full distance (8-14h)
  • Racing

  • If you have not yet decided, enter an approximate date.
    Date Format: YYYY dash MM dash DD
  • Other

Read about swimrun

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Triathlon vs swimrun – The wetsuits

triathlon vs swimrun wetsuit

Wetsuits are a science all by them selfs. What difference is there between different wetsuit, and can you wear a triathlon wetsuit for a swimrun or a swimrun wetsuit for an open water swimming race? In this article, we try to explain the differences and walk through the neoprene jungle.

What is a swimrun wetsuit?

Swimrun wetsuits have the zipper on the front end of the suit, and sometimes they have two zippers – one in front and one in the back for easy dressing/undressing. It is also nicer to have zipped down in front during running, both for cooling down and the breathing. 

Legs are cut above the knees, and the material at the hip is often very thin and soft to enhance the running. Arms on the wetsuit can be long or short, or even detachable. To each their own.  These suits are designed not only for swimming but running in them as well. Therefore, they are not solely optimized for swimming. They often have pockets where you can carry your mandatory equipment.

What is a triathlon wetsuit?

Wetsuits used in triathlons are the same as wetsuits for open water swimming. There are multiple types of suits depending on what type of swimmer you are, more or less buoyancy and mobility depending on the model and your needs. Rules stipulate that a wetsuit used in a triathlon or open water swimming can’t be thicker than five millimeters.

Triathlon vs swimrun wetsuits

So what is the difference between a triathlon vs swimrun wetsuit? In triathlon, there are rules regarding the thickness of the materials used, and the suit can not be thicker than five millimeters giving the swimmer an unfair advantage due to the buoyancy. Since there is no governing body in the swimrun world. Suits can be designed with float panels as thick as you like. Ranging from no extra float aid to maxed out suits with 8 millimeters of neoprene. 

Can I use one wetsuit for both sports?

Can I use my swimrun wetsuit if I want to participate in a triathlon? Sadly, there is not a yes or no answer to this question. Instead, you have to look at your swimrun wetsuit. There are rules regarding some aspects of a wetsuit used in a triathlon. The first is: Is your swimrun wetsuit thicker than five millimeters? If so, it is not allowed. Triathlon wetsuits can’t be thicker than five millimeters. Today, most swimrun wetsuits are thinner than that, but there are still models that cater to the swimmer who likes more buoyancy in their wetsuit. 

I personally have seen people use swimrun wetsuits at races without being disqualified, and if you are not competing for the podium, and instead are in it for the fun of racing. The race marshalls won’t say anything. But to be on the safe side, call the race organization beforehand and check if they are ok with it. I bet that they are more keen on seeing you on the starting line and having a great experience than turning you down because of your wetsuit.

Watch our video where we discuss wetsuits

The wetsuit jungle

Wetsuits are a science all by them selfs. But, what is the difference between them? Can you wear a triathlon wetsuit during a swimrun or the other way around?:::Tag a friend that should win a swim analysis! (value 79€):::Welcome to TOT

Posted by TOT Triathlon on Monday, February 17, 2020

Are you interested in training for a triathlon or swimrun race? Fill out the form below!

  • Background

  • In case we need to contact you for follow up questions.
  • Training

  • Enter the date you think you are ready to start with structured training.
    Date Format: YYYY dash MM dash DD
  • A rule of thumb: Sprint (6-10h), Olympic (8-12h), Ironman 70.3 (8-14h), Ironman (10-14h)
  • Racing

  • If you have not yet decided, enter an approximate date.
    Date Format: YYYY dash MM dash DD
  • Other

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Mandatory equipment for swimming

Mandatory equipment for swimrun

Mandatory equipment for swimming? Almost all races have mandatory equipment for the swim section. And here are some of the usual things to bring. Be sure to read the race information beforehand. 

Do you want to be sure that you have everything you need for your big race? Download the equipment for swimrun – checklist and/or the Triathlon race day checklist

There are differences between sport. In swimrun for example, you will need more equipment due to safety. Since you and your racing partner need to be able to help yourself and each other waiting for aid to arrive. In triathlon, you are seldom far from safety boats or land. Here we take a look at the equipment that usually is part of the mandatory equipment for races.

Mandatory equipment

First aid kit

  • The first aid kit consists of a pressure bandage and adhesive dressing (as a minimum). There are swimrun marketed options if you don’t buy that kind. Take some time to waterproof your first aid kit. If the situation calls for its use. Be prepared! 


  • Calling for help can be difficult at sea or when in pain in the woods. It is easier to blow a whistle to get attention. Therefore it is crucial to have it within reach at all times. 


  • Compass for swimrun. Some races have it as a piece of mandatory equipment (the ÖtillÖ World Championship for one). Some modern sports watches carry a compass function. But check with the race director or athlete contact before you arrive if that is an option. 


  • Covered in a separate post.  

Swim cap

  • Supplied by the race organization, must be worn during all swims. If you need to wear an extra swim cap or neoprene headband, wear it underneath.  

In triathlon, however, there is less equipment that is mandatory and more regulations around the actual equipment that is allowed. But, there is still some equipment that you will need. And that is that you wear your swim cap for the whole swim, and recommended is the use of a wetsuit. The wetsuit is as said not mandatory but recommended by the race organizations. Wear it between 15,9 degrees Celsius and 22 degrees in ITU races, and up to 24,5 degrees celsius in Ironman races

In swimming races, the mandatory equipment is at a bare minimum. Use the swim cap supplied by the race organization. And often, it is not written, but mandatory because of decency is a swimsuit covering your privates.  

Read more about endurance sports

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Ötillö swimrun world championship

swimrun racing

The Ötillö swimrun World Championship is held the first Monday in September every year. It is to swimrun what Kona (Hawaii) is for triathlon. This is the original swimrun, the mother, the monster…the magical race!

“If you are lucky enough to get a spot at Ötillö World Championship, take your time to open up to the atmosphere and the energy of all the racers. The swimrun community is filled with good emotions and energy, try to feed off that!”

Michael Lemmel

Watch our interview with race-director Michael Lemmel

Michael is one of two race-directors, together with Mats Skott he arranges the Ötillö swimrun world championship and the swimrun world series. In this interview, Michael shares his thoughts about the race, the course and his favorite place alongside it.

“The original Ötillö racecourse is a monster. You can’t wrap your head around it. There are 24 islands, that are all different. And the swims vary from nice and calm, to really messy. It is the ultimate swimrun racecourse.”

Michael Lemmel

Starting in Sandhamn, and the very quiet and focused run to the first swim, this is the start of your journey towards the finish line at Utö Värdshus. The first swim, sighting towards a stroboscope on the next island is magical! Swimming as the sun rises and you know you have a fantastic day ahead of you in the Stockholm archipelago is a thrill. The Ötillö swimrun world championship takes you through varied terrain and scenery, everything from the small uninhabited islands to large islands like the infamous Ornö. Where the racers will do the longest run, just shy of a half-marathon.

“Ötillö is such a massive place, and massive course, and massive experience – It changes people’s lives. One thing we should bring with us is that all the emotions, the community and the essence of swimrun emanate from ÖtillÖ World Championship.”

Michael Lemmel
Swimrun team ötillö
Jenny Ramstedt and Anneli Wall at the Ötillö swimrun Utö.

Ötillö is a fantastic combination of a race, just like swimrun is as a sport! The variety of nature, the length of the race and everything that can happen between start and finish.
For me personally, my mood changes as much as nature along with the course changes. I look forward to some parts of the course, embraces changes
Most important always –  to do your best as a team and have fun with your partner! 


Follow the race live

As a spectator of the race, it can be difficult to follow. You need a boat to get around the massive racecourse. But, thankfully, Ötillö broadcast the whole race live with fantastic commentators! So if you are not one of the lucky enough to be able to race the swimrun world championship. Be sure to follow it via this link. The Ötillö swimrun world championship is something extra, and a great watch!

Individual swimrun training plan

Are you as hyped up as we are for this? Do you want to get into the fun of swimrun? Sign up for a free individual swimrun training plan!

  • Background

  • In case we need to contact you for follow up questions.
  • Training

  • Enter the date you think you are ready to start with structured training.
    Date Format: YYYY dash MM dash DD
  • A rough guide: Getting started (4h), Experience / Super-sprint (4-6h), Sprint distance (6-10h), Full distance (8-14h)
  • Racing

  • If you have not yet decided, enter an approximate date.
    Date Format: YYYY dash MM dash DD
  • Other

Read more about swimrun

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Individual swimrun training plan

Swimrunners transitioning from water to land

For your training to become relevant, motivating and also help to prepare for an upcoming swimrun race, you will benefit from an individual swimrun training plan.

Whether you are a beginner and ask yourself – How to start swimrun training – or, a seasoned endurance athlete. We know that you want to make the most of your training effort.

How to structure swimrun training?

We help you to structure your training and racing season. Our coaching is based on your previous experience as an endurance athlete, your current .physical capacity and your training goal. With this, we provide you with a periodized swimrun training schedule.

This plan will guide you in how much, how often and how hard you should train.

Sign up for your swimrun training plan

If you want our help to structure your training, register your information in the form below. We will then send you an individual swimrun training plan for free.

If you are a triathlete, use this form instead.

  • Background

  • In case we need to contact you for follow up questions.
  • Training

  • Enter the date you think you are ready to start with structured training.
    Date Format: YYYY dash MM dash DD
  • A rough guide: Getting started (4h), Experience / Super-sprint (4-6h), Sprint distance (6-10h), Full distance (8-14h)
  • Racing

  • If you have not yet decided, enter an approximate date.
    Date Format: YYYY dash MM dash DD
  • Other