KickAss Training plans

Build your season the way it suits you best. Whether you’re a beginner or an ambitious veteran. Train following the same principles as the pros from the #Seippsquad. You will find the KickAss concept in all training plans.

OFF-Season

Basic Training

KickAss Training plans

KickAss Training plans

OFF-Season

An exhausting season lies behind you. Now it’s time to take it easy. If you still want to keep moving, but want to shift the focus, we have the right training plan templates.

OFF-Season Option I – MTB, Trail Running, Yoga

With mountain biking, trail running and yoga you gain strength and stay in motion despite the seasonal break.

OFF-Season Option II – Skate / Trail Running / Yoga

A colourful mix of inline skating (with and without sticks), trail running, and yoga will take you through the quiet season of the year.

OFF-Season Option III – Yoga, Mobility, Start Strength

Instead of endurance training, the focus is on mobility and development of a regulated strength training program.

Basic training

The kick-off to your new triathlon season. Lay the foundation for a successful year with the Triathlon Base Training Templates. The focus is on the basics, i.e. we want to build routines, create a basic athletic base, move up the capacity and improve technique and speed. Target distance is not a factor in this phase. Choose the plan based on your available time per week.

Basic Training 6-10h / Week

Despite having limited time, you build up a solid basis in eight (8) weeks and improve your speed in all three sports.

Basic Training 8-12h / Week

Looking to make a considerable jump in your performance level next year? From Olympic distance to Ironman, this plan gives you a necessary structure.

Basic Training 10-15h / Week

As an ambitious athlete on middle or long distances, you are the perfect fit for this plan. Targeted training with space for a broader spectrum of basics are waiting for you.

Build-up Training I

After you have already laid a good foundation with the basic training, it is now a matter of consolidating and further expanding the whole in the advanced training. The content remains almost the same, but is progressively built up and now adapted to the target distances.

Sprint/Olympic distance

Build up I – Sprint/OD – Rookie 7-9h

8 weeks of training for fun and fitness at the sprint and Olympic distance.

Build-up Training 2021 – Sprint/ OD – 6-11h

8 weeks of build-up training for enjoyment and fitness on the sprint and Olympic distance.

Build-up Training 2021 – Sprint/ OD – 8-12h

8 weeks of build-up training for enjoyment and fitness on the sprint and Olympic distance.

Build-up Training 2021 – Sprint/OD – 12-15h

8 weeks of build-up training for enjoyment and to gain speed on the sprint and Olympic distance.

Build-up Training 2021 – OD/ MD – 10-14h

8 weeks build-up training for maximum fitness for Olympic and medium distance.

Build-up Training 2021 – OD/ MD – 14-16h

8 weeks build-up training for maximum fitness for Olympic and medium distance.

Go Long 1 – 10-14h

First buld-up block for your long distance event in the summer.

Go Long 1 – 14-16h

First build-up block for your long distance event in the summer.

Build-up Training II

Attention !: All build-up training II contain NO swimming units because of the current situation. As soon as the swimming pools reopen, we will offer separate plans for returning to swimming, which you can put on top of your setup plan 2.

Sprint/Olympic distance

Build-up II 2021 – Sprint/ OD – 6-11h

8 weeks of training for joy and fitness at the sprint and olympic distance.

Build-up II 2021 – Sprint/ OD – 8-12h

8 weeks of training for joy and fitness at the sprint and olympic distance.

Build-up II 2021 – Sprint/ OD – 12-15h

8 weeks of build-up training for joy and speed at the sprint and Olympic distance.

Build-up training 2021 – OD/ MD – 10-14h

8 weeks of build-up training for maximum fitness at the Olympic and middle distance.

Aufbautraining 2021 – OD/ MD – 14-16h

8 weeks of build-up training for maximum fitness at the Olympic and middle distance.

Go long 2 – 10-14h

Second build-up block for your long distance in summer or fall.

Go long 2 – 14-16h

Second build-up block for your long distance in summer or fall.

Race prep

Basic and build-up training have been successfully completed. Now it’s time to get the final touches for the competition. The training sessions will become more specific and will be geared towards your target distance.

Sprint/Olympic distance

Race prep Sprint/OD – 12-15h

Now it’s time for the finishing touches. The final 8 weeks before the competition are coming up.

Race prep Sprint/OD – 10-15h

Now it’s time for the finishing touches. The final 8 weeks before the competition are coming up.

Race prep Sprint/OD – 9-13h

Now it’s time for the finishing touches. The final 8 weeks before the competition are coming up.

Race prep OD/ MD – Version I

Base and build training are done, now the last 8 weeks until the competition are at hand.

Race prep OD/ MD – Version II

Base and build training are done, now the last 8 weeks until the competition are at hand.

Race prep LD – Version I

It’s the final countdown. The last 8 weeks until the race are coming up.

Race prep LD – Version I

It’s the final countdown. The last 8 weeks until the race are coming up.

Taperweeks

The last week before the competition is coming up. So that you are well prepared for your race 1st priority, as well as for possible test races at the starting line, we have the taper weeks for you. Use them as indicated and Kickass at the race!

Sprint/Olympic distance

Taperweek 2. Prio Sprint/OD

Incorporate a test race into your training in a meaningful way.

Taperweek 1st Prio Sprint/ OD

Ready to rumble. The last week before your main race is upon us.

Taperweek 2. Prio OD/MD

Incorporate a test race into your training in a meaningful way.

Taperweek 1. Prio OD/MD

It´s race week! Let´s get into the last week before your A-race.

Taperweek 1. Prio long distance

It´s race week! Let´s get into the last 10 days before your A-race

Re-entry Swim

In addition to the 4-week plans, we’ll give you some hints and tips on what to look for when re-entering, which plan makes sense for you, and how to integrate swimming into your plan. You can find all information here.

Re-entry swimming I – Level 1

You haven’t been swimming for long, don’t feel 100% comfortable in the water yet and have completed a maximum of 2 swimming sessions per week in the past? Then Level 1 is the perfect way to get back into swimming.

Re-entry swimming 1 – Level 2

Two swimming sessions per week have been a fixed part of your schedule in the past and you feel relatively comfortable in the water? Re-entry level 2 is the right place for you.

Re-entry swimming 1 – Level 3

Swimming was never the biggest problem for you and you like to be in the cool water at least three times a week? Have fun getting back into level 3.

Training Camps

If you want to integrate a training camp into your season planning, you can find templates for a training camp in the snow or the sun here.

Christmas Training Snow Camp “10 Days”

Does the feeling of cold air in your face and lungs bring a smile to your face? Do you enjoy snow-covered landscapes? Look no further. We have a training program just for you.

Christmas Training Snow Camp “7 Days”

Does the feeling of cold air in your face and lungs bring a smile to your face? Do you enjoy snow-covered landscapes? Look no further. We have the training program just for you.

Training Camp for the Start of the Year “Sun 14 Days”

Out of the cold and into the warmer areas for training.

Training Camp for the Start of the Year “Sun 10 Days”

Out of the cold and into the warmer areas for training.

Special weeks

Life does not always follow the sport. So there are weeks in which it is intense and there is a lot to do besides the sport. In order to stay on the ball and use the sport and exercise positively during this time instead of putting even more stress on the body, we have developed special “emergency weeks”. There is also a 12 week plan to stay fit even if there are no specific competitions.

Stay fit

Stay fit with structured training.

Emergency Week / Stressful Week (no swimming) – 8h

NO SWIMMING
This one-week training can be used in a stressful week.

Emergency Week / Stressful Week (no swimming) – 4h

NO SWIMMING
This one-week training program is for when your calendar is full and you find yourself short on time.

Emergency Week / Stressful Week – 7h

INCLUDING SWIMMING
This one-week training program can be used for a stressful week.

Emergency Week / Stressful Week – 4h

INCLUDING SWIMMING
This one-week training program is for when your calendar is full and you find yourself short on time.

Taper Week Flat Rate (1st Priority)

Ready to rumble!

Taper Week Flat Rate (2nd Priority)

Ready to rumble!

Aerober Booster Weeks

You have more time to train in a week and want to increase the volume specifically? Then we have the appropriate templates for you. Make sure that you prepare these weeks accordingly by reducing the volume and intensity a few days before and after the week.

Aerobic Booster 7 Days – Focus Bike (No Swimming)

NO SWIMMING
You have more time than expected? Engaging in this one-week training program will improve your aerobic endurance with this aerobic booster week focusing on cycling.

Aerobic Booster 7 Days – Focus Running (No Swimming)

NO SWIMMING
You have more time than expected? Engaging in this one-week training session improves your aerobic endurance with an aerobic booster week focusing on running.

Aerobic Booster 7 days – your first extensive week (no swimming)

NO SWIMMING
You want to dedicate yourself to a whole week long only to sports? Then this is the plan for you.

Aerobic Booster 7 Days (LIT) – Focus Bike

INCLUDING SWIMMING
You have a week with available training time and want to boost your aerobic endurance on the bike? Then load this plan into your account and off you go.

Aerobic Booster 7 Days – Focus Running

INCLUDING SWIMMING
You already have a solid basis in running and want to boost your running form in a week. Then this plan is perfectly suited for you.

Aerobic Booster 7 Days – Your First Extensive Week

INCLUDING SWIMMING
An extensive week, a lot of time in the saddle with a full focus on aerobic endurance. Let’s go!

AddOns

In the category “Add Ons” you will find individual sessions that you can add to your plan and thus make your training even more individual to your liking. With strength and core training for home without much equipment, TRX training, special technique sessions or running preparation programs, we have put together a diverse selection.