How does the coaching work in practice?
We start with a free intake. Based on your goals and available time, I create a personalized training plan that fits your life - not the other way around. You’ll receive monthly check-ins, feedback on your workouts, and space to ask questions.

How often will we be in contact?
Standard is once a month. If you want more frequent contact, that can be arranged.

How many hours should I train?
This entirely depends on your current level and goals. With 5–6 hours per week, you can already make great progress. Together, we determine whether your goals are achievable for your level and within your available time.

When will I see results?
Subtle improvements are usually noticeable after 4–6 weeks. Significant gains in endurance require several months of consistent training.

Why low and high intensity?
Low intensity builds your endurance. High intensity improves VO₂max, strength, and speed. The 80/20 ratio ensures maximum progress without overload.

Is Sweet Spot Training included?
Yes — especially at the start of the season or in preparation for an event.

Do I have to follow the same schedule every week?
Yes — depending on where you are in the program, you work in blocks of 4–8 weeks, after which we adjust the plan to provide new stimuli. The plan is fully tailored to you and your goals.

How do I know if I’m training in the right zone?
Using heart rate, power, and RPE (rate of perceived exertion). Heart rate is the primary internal measure.

Do I need a power meter or heart rate monitor?
You can definitely train without either, but heart rate data helps me optimize your training. A power meter is not required, but can provide valuable insights both during training and from the collected data.

What do I need to get started?
A bike, a way to track your workouts, and consistency. We’ll build everything else together.

Do you perform lactate tests?
No - conducting the lactate test itself isn’t difficult, but interpreting the data accurately is. I prefer to work with reliable field tests and monitoring of heart rate, power, and perceived effort — practical and effective for most athletes.

Can I combine this with other sports?
Yes — as long as the total training load remains balanced. Strength training, mobility exercises, and fascia-/plyometric training are highly recommended to improve performance, increase mobility, and prevent injuries. These are short supplementary sessions of 15–30 minutes, twice per week (which everybody should be doing already for general health)

Do I need experience?
No — both beginners and advanced athletes are most welcome.

Do you coach non-cyclists?
Yes — my experience is primarily in cycling, but the methodology is suitable for all endurance athletes.

Do you provide nutrition advice?
I am not a dietitian, so I don’t provide individualized meal plans. I do provide guidance on basic principles and advice on sports nutrition during training and events.

Do you help with mental aspects?
Yes — I am not a sports psychologist, but I provide practical mental tools based on my own experience and knowledge.

Can I sign up for less than 6 months?
No — endurance performance takes time. If you want flexibility, choose the Focus option.

Can I pause for injury or vacation?
Yes — we discuss this on a case-by-case basis. Whenever possible, we adjust your plan to alternative training.

What if I have little time?
The Polarized Training Model works particularly well for athletes with limited time. We create a realistic plan that fits your life — not the other way around.

Which software do you use?
I work with an Excel shared file and the platforms you are already using.

Would you like more details? Upon request, I’m happy to send you the full FAQ with all the information about my methods, training, and coaching.