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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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Triathlon brick training explained

triathlon brick training

What is a brick session?

Triathlon brick training is a way of making training more race-like. And it is a great way to shake up the monotony of training. Brick sessions are a workout where you first ride your bike and follow up with a run directly after.

There are many benefits to doing your brick-sessions.

TOT team

Why is it called a brick session?

Well, there are many theories as to why it is called a brick. One popular explanation is that the name comes from your legs feeling like bricks when starting running after you get off the bike.

How often should you do it?

This all depends on your experience as a triathlete, what distance you are racing, and your goal. 

Short distance triathletes often do far more brick sessions than long-distance triathletes. This is because of the fast-paced racing that they do. And because at those speeds, every second count. So working on fast transitions is crucial. For triathletes who focuses on the Ironman-distance, the speed in transitions aren’t as important. With that said, even if you are a long-distance triathlete, you should still plan for a couple of brick-sessions.

You have to take your goal into consideration. Are you going for the podium? Then every second count.

How far should it be?

Again, depending on your chosen race distance.

Sprint- and Olympic-distance racers, the brick workouts will be in the range of half your race distance up to race-distance. If you are training to race a half-ironman, you’ll probably do brick-sessions that are about 25-50% of your race distance. Being a long-distance triathlete, the brick-sessions becomes less important per se, but the “big days” becomes even more important.

What can triathlon brick training look like?

How to do a BRICK session

  1. Plan your T2

    In what order are you doing each step coming off the bike, going into the run?

  2. Prepare your gear

    Place all your gear for the transition in order.

  3. Do your bike session

    During the last 5 minutes of your bike session, start planning for your transition.

  4. Transitioning

    Get out of your bike gear, and into your running gear.

  5. Go run

    You will feel stiff in the beginning, but don’t stress it!

triathlon brick training

What is the purpose of a brick session?

As with everything in training. You need to have a purpose with it, otherwise, what is the point of doing it? 

There are many benefits to doing your brick-sessions. The purposes can vary, for example here are a couple of things that you can focus on during the brick:

  • Getting comfortable in the transition from bike to run.
  • Getting the feel for going out for the run on tired legs.
  • Break the monotony of your regular training regiment.

Train with us

We really like to do brick sessions. As we argue in this post, they serve different purposes from training on your transitions to make training more fun. Therefore, we schedule them regularly in our training programs. Both in the pre-season and during race season. Read more:

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Big days – A part of triathlon training

Training in race like conditions

Your training should become more like racing the closer you get to your goal. So whether you are racing short- middle- or long distance. You need to get the feeling for how your body and mind will react simulating race-mode. Welcome to your Big day of training!

The short version

  1. Swim

    Wake up early and lead up to swimming just as in racing. Swim as you plan on race-day.

  2. Rest

    Rest for 90 minutes and eat something light.

  3. Bike

    Bike at your planned race-effort for 80% of your predicted race-time.

  4. Rest

    Rest for 60-90 minutes and eat something light, focus on fluids. Stay off your feet!

  5. Run

    Depending on your chosen distance, run for 50% of the time you have predicted for your race day run.

  6. Analysis

    Rest and think of all the useful insights you got from this day of training. They will help you prepare well for your race!

Further reading on your big day

Triathlon doesn’t build character. It reveals it.


During the build phase of our training programs, our clients have a planned Big day, where we simulate racing, but in a way so that it won’t take away from the following sessions. We have one Big day during the race-specific training, that one being even more like your planned race day.

The sessions, as in the swim, the bike and the run is the easy part. With sessions being somewhat straight forward. The focus here is not just training in a high volume. Instead, you want to dial in your plan for everything surrounding your race day.


Triathlete open water training

Wake up early and have the breakfast you are planning on having. As an example, Most Ironman races start at 07:00, so to simulate that. Wake up at 04:30 to eat a light breakfast. At 07, start your swim as racelike as possible. If you plan on sprinting the start, do it in training as well. 

After the swim, take a 90-minute break. Eat a light snack, and stay off of your feet. 


Bike training for triathlon

Depending on your planned race-distance and ambition, this ride will be a little bit different. But as a general rule, ride at your planned race effort for 80% of the time it will take you to bike during competition.

Since biking is such a big part of the triathlon, around 50% of the time at the race will be spent in the saddle. You need to be focused during this part. Not only should you try to ride at race intensity. You should also take in energy like you where racing. Your mind will wander off, that’s normal. When it happens, don’t beat yourself up. Just get back into it. Ask yourself these questions: Am I thirsty? Do I need more energy? Is my power output dialed in? How’s my breathing? How do my legs feel?

After the bike ride, take a 60 to 90-minute break. Eat something light, mostly liquids. Keep off of your feet.


Run training for triathlon

Depending on what distance you are racing. Your run should be between 20-30 minutes (sprint), 1 hour (middle) or 2 hours (long-distance).

Start your run slow. You will probably be quite stiff from the bike leg. Don’t worry, you will get into it! Wear what you will be wearing during racing. Same shoes, same clothes and other gear you are planning on wearing on race day. It is a good idea to plan your run so that you come back to a place where you can have your own energy station multiple times. 

It’s the same as with the bike. You want to keep focused and ask yourself these questions often: Am I thirsty? Do I need more energy? Is my power output dialed in? How’s my breathing? How do my legs feel?

Ending your Big day

When you have finished your run, take some time to come back from your race-mode. This has truly been a BIG DAY. And now you will have gained lots of insights into how it will feel like, and what works for you. Make a list, writing down some learnings on what worked for you.

“Winning doesn’t always mean getting in first place, it means getting the best out of yourself”

Meb Keflezighi

Saturdays are perfect

Planning your big days, try to do it on Saturdays. Then you can take Sunday off and do other things. I suggest one of these two activities:

  • Bake something from scratch and treat your loved ones with the newly baked goods.
  • Ask somebody to teach you about their passion, and if they want to share it with you.

Read more about triathlon training

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Triathlon transitions – not a place, a part of racing

The transition in triathlon

Lost in transition

The transition area is the big, chaotic place where the “fourth sport” in triathlon takes place. This is where all your gear is between the sports, and where you change gear during racing. The times that you spend in this area during racing are called T1 and T2. And stand for transition one (swim to bike) and transition two (bike to run).

You have trained well and shaved time off of all the disciplines, but maybe haven’t practiced the transitions, losing time and momentum during this part of the race?

Time to talk about planning and preparing your transitions. We like to put time into our training programs to work on these skills.

Coming to the transition area

When arriving at the transition area, look for landmarks that can help you find your spot in it coming in from the swim and bike. So it will be easier to navigate when your race mode is on. 

Unpack your things, and structure all the gear so that you have easy access to everything and don’t need to start looking for things during the race. 

Did you remember to pack everything? Download our race day checklist so you won’t forget anything!

Transition 1 – swim to bike

Coming out of the water, take the goggles and swim cap of. And pull down the zipper on your wetsuit. Look for your landmark, and start navigating to your spot. When you arrive at your bike-rack, Take the wetsuit off and place it where it is not in the way for your bike or run gear. Put your helmet on, and then your race belt with your bib placed on your back. Depending on if your shoes are on your bike, or not. Put them on, or unrack the bike and head off to the bike-on area. Remember that it is not allowed to ride your bike inside the transition area.

Transition 2 – Bike to run

The last couple of K’s on the bike should be a time where you prepare your body for running. Loosen up your legs and take in some needed nutrition. 

Arriving at the bike off-sign. Get off your bike and look for that landmark again. Lead your bike back to the bike rack, and rack it. The take your helmet off and place it so that it won’t be in the way for any other racers. Put on your running shoes, and other gear you like to have during the run (hat, sunglasses et cetera). Flip your race belt around, placing your bib on the front of your body, and off you go!

Good luck with the run-leg. The finish line awaits!

– TOT Team
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Free trial week of triathlon training

Free triathlon training plan

Triathlon is as much a sport as it is a lifestyle. And with that comes structured training in three different sports. And the most important, to be able to find the time for your social life and recovery.

Start training with us

Based on how your situation and ambition, we deliver an individual plan for your triathlon training and racing. It starts with you, and for your training to become relevant and worth doing, we need you to answer a couple of questions. So please, 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 your test week.
    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

Tips on how to choose your training volume

Everybody can train super hard, but the road to success in triathlon training comes with balance. You can read our series on how we structure our training programs and everyday life here.

When you define your training volume, our recommendation is,

  • Sprint distance, 6-10 hours
  • Olympic distance, 8-12 hours
  • Ironman 70.3 distance, 8-14 hours
  • Ironman distance, 10-14 hours

“If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race it’s up to you.”

Dave scott/

Triathlon training explained – The structure of your training week

Triathlon training explained

During the session, we will walk you through a typical week of triathlon training. And discuss topics like how to structure your season, as well as how much, how often, and how hard you should train.:::To download a free week of triathlon training, please go to our website ( and register.

Posted by TOT Triathlon on Wednesday, October 30, 2019

In the video above, we discuss how we structure a training week. Note that this week that we are using is situated in the pre-season, for a person that likes to train for eight hours per week. The Week will look a little bit different depending on what information you are posting in the form above. So, depending on your strengths and areas of improvement, plus how many hours per week you are able to train. Your sessions will be different. BUT, the structure of your training week will look quite like this!

Looking at a session

Bike workout explained

In your free trial week, or if you are training with us. You will see that our sessions are formed in such a way so that regardless of sport. The look and structure are the same. See the above picture as a map of how to read it.

What you need for triathlon training


  • Must have: Heart rate monitor for zone training (like a Garmin watch or equivalent)


  • Must have: Swimsuit, goggles and swim cap
  • Nice to have: Wetsuit, paddles, pull buoy and fins


  • Must have: Bicycle and helmet
  • Nice to have: So many other things!


  • Must have: Running shoes

Let’s go

Maybe I am biased, but triathlon training is the most fun you can have. So don’t wait, join the community and share the joy!

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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

Read more on our blog

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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.  

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5 easy steps to create your endurance training program

An introduction to TOT Endurance training philosophy, which helps you create your endurance training program in 5 easy steps.

Anyone who’s ever met an endurance athlete knows that they can be pretty single-minded – they love training and racing and tend to do it hard and often. However, we don’t necessarily believe that this is a fruitful approach. Yes, training is absolutely vital to success in swimrun and triathlon, but what about the quality of that training? 

Let’s face it, training can be pretty addictive, and most athletes enjoy the rush that they get from pushing themselves. However, like everything, this can become a negative, when done to excess. Unfortunately, we meet with too many athletes that assume that if they are not completely exhausted after each training session, then it was a waste of time. Add to this that it is all too common to train in a somewhat random fashion, without a clear race goal or training plan. 

These problems are often compounded when people are new to endurance sports – training for a big race can be a daunting task and if you don’t do it the right way, then you may find it difficult to achieve your goals or even worse, overtraining and getting injured. Note that the above is very common if an athlete trains without structure.

We believe that we can help – by enabling endurance athletes to add structure, shape, and purpose to their endurance training program. Simplifying the things that you need to do to succeed and then helping to design an individual training plan that will allow you to achieve what you want. Thus, we started TOT Endurance, with its sub-brands TOT Triathlon and TOT Swimrun – to help you to train smarter. 

This is the introduction to our article series on how to create your endurance training program and our philosophy about how we formulate our training plans.

Our training philosophy

We like to think about endurance training as a journey – not the kind of journey that you take to work, when all the matters is getting from point a to point b as quickly as possible, but the kind of journey that you take when you are backpacking, where the things that you do along the way are as enrichening as the destination itself.

Our training philosophy builds upon this insight, seeking to give structure, organization, and purpose to your training and racing season. So that you can be as motivated about the training, as you are about the big challenge at the end of it.

The journey is never easy, whether you plan to compete in triathlon or swimrun, whether the race is short, medium or long, whether you’re a first-timer or a seasoned endurance athlete – you’re always going to face challenges along the way. However, those challenges become infinitely more daunting, if you approach your endurance training program in a chaotic manner.

Yet, it’s difficult and time-consuming to come up with a dedicated training plan. We all face real-world demands from family and work, not to mention all the other unexpected things that can spring up over the course of a season. Sprinkle endurance training on top and you have a serious balancing act on your hands. Professional athletes have teams of coaches and other specialists, so they can just focus on their training schedule, but that isn’t available to most people. 

We want to simplify and democratize endurance sports, opening them up to a far larger pool of people – because we passionately believe that with the right guidance anyone can achieve their endurance goals.

This is where our digital service comes in, acting like a digital coach that gives your endurance training purpose and helps you to achieve your goals. It designs an individual endurance training program based on your needs and allows you to take your training to the next level.

5 steps to successful training and racing

If you’re going to balance everyday life with the rigors of endurance training and racing, then you need a plan. This plan can be complicated or simple, but it needs to be realistic and well thought out. To help you discover this plan, we’ve developed five simple steps that will help you define your starting point, your goal, and your journey to get there. We’ll also help you answer how much, how often, and how hard you should workout. Then collate it all into a dedicated individual endurance training program.

In the following articles, we’ll walk you through – 

How to start endurance training – The best way to begin anything is with a realistic assessment of your own abilities – there’s no point in starting an astrophysics course without basic knowledge of maths. The same is true of endurance training, you need to have a realistic understanding of your physical and mental abilities, so you can make a good self-assessment and start at the right level.

Endurance training and racing – Most training seasons revolve around a main race. So, how do you identify it, and what are your training objectives? Do you have a specific time in mind or would completing it be an achievement in itself?

Training volume in endurance sports – You’ll need to slowly build up your capacity over the course of the season, via a series of training sessions. But how many hours do you need to train to achieve your goal – how much and how often do you need to work out?

Endurance training zones – The intensity of your training is vital. Whether you base your training on heart rate, pace or effect, your training zones are the foundation for all training and racing. How hard do you need to work out? How can you avoid overtraining?

Endurance training plan – Most things in life are about quality rather than quantity. Thus, you need to periodize your training. Training for training’s sake is much less helpful than targeted training with a specific purpose. This is why an individual training plan, with different phases, is so important. When do you train what?

Welcome to TOT Endurance

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