COACH CP
Hybrid Athlete
3× Ironman World Championships in 1.5 years
as a full-time working professional
70.3 World Championship · Lahti 2023 · 4:53:23
IRONMAN World Championship · Nice 2023 · 11:48:17
70.3 World Championship · Taupo 2024 · 5:30:37
Gold’s Gym, Venice · with Arnold Schwarzenegger
Packages
Choose your track. Base is the complete coaching engagement; switch any card to Total to add the full nutrition system: your meal plan, your nutrient targets, your personal supplement protocol.
Coaching dashboard · what you receive
ExampleYour training week
M
T
W
T
F
S
S
Strength trend · 12 weeks
Measured, not guessed
Daily targets
The rhythm
Weekly plan, adjusted every Sunday
Friday check-in report
Monthly 30 min data call
Re-test every 4 weeks
Example coaching timeline
One example year. Every plan is written for your calendar; the checkpoints stay the same.
Base
Months 1 to 3
Build
Months 4 to 9
Maintain
Months 10 to 12
M0
Consultation
Your goal, your week, 15 minutes, free
M1
First measurements
Weight, body fat and starting strength on record
M3
First results
Main lifts typically 10 to 15% heavier
M6
Muscle you can see
2 to 4 kg of muscle gained, clothes fit differently
M9
Progress check
Weight, measurements and photos set next to month one
M12
The year in numbers
Strength and physique compared in black and white
Track 1
Fitness & Muscle Gain
1:1 in the gym: barbell technique, hypertrophy, recomposition. Saturdays and Sundays, Schwyz region.
CHF 1’440
10 × 60 min · CHF 144 / h
Coaching only
10 × 60 min 1:1 coaching
Movement screening + block plan
4-week checkpoints, logged progression
Technique debrief after every session
A plan for the days in between
10-session block, valid 12 months
Commit NowTrack 2
Endurance & Triathlon
Online coaching for a race goal, including strength and fitness training plus two 1:1 gym sessions a month.
CHF 490
/ month
Coaching only
Power-based weekly plan, adjusted weekly
Strength and fitness programming built in
2 × 1:1 gym sessions a month
Monthly data call + season roadmap
Race-day pacing plan
Minimum 3 months, then cancellable monthly
Commit NowTrack 3
Lifestyle for working professionals
Strong, lean, durable, without a race goal. Three to four hours a week, built to survive travel.
CHF 290
/ month
Coaching only
Essentials weekly plan, 3 to 4 h
1 × 1:1 gym session a month
Travel-proof fallback sessions
Monthly check-in + habit scoreboard
Quarterly re-test: strength, measurements
Minimum 3 months, then cancellable monthly
Commit NowTrack 4 · Direct
1:1 Sessions, any topic
Booked one at a time, no package and no waiting. One hour of undivided attention on the topic you choose.
CHF 160
/ h
Saturday/Sunday in person, or online · students CHF 120 / h
Commit NowFree rescheduling up to 24 hours before a session. Monthly tracks run a minimum of 3 months, then cancel monthly; session packages stay valid 12 months. The student rate applies with a valid student ID.
eBooks · Self-coaching
The complete written systems: training, nutrition, recovery and a detailed supplementation protocol in every volume. Each edition includes private 1:1 consultation time, because a book should meet the person reading it.
PDF download. Supplement chapters cover well evidenced basics with dosing and timing; nothing proprietary is sold, and none of it is medical or therapeutic advice. Rapid fat loss follows a controlled protocol targeting 0.5 to 1 percent of body weight per week with an explicit exit ramp. Purchase buttons activate when payment goes live.
The Method · Coaching 360°
One holistic 360° system for optimal performance.
A holistic coaching system, 360 degrees around one life: ten training principles, nutrition and supplementation among them, applied across five domains of a working week: wellness, wellbeing, lifestyle, longevity and stress management. Nothing works alone; every element feeds the others and elevates the whole. Every claim is anchored to position stands, meta analyses and landmark cohort studies.
Principle 01 / 10
Progressive Overload
Adaptation follows rising demand: more load, more repetitions or better execution, measurable from block to block.
In your plan: Every week carries defined progression targets; loads and watts are logged, not guessed.
Proven effect: Progressive resistance programs: strength up 25 to 30% in the first months, roughly 1 to 2 kg of lean mass in 10 to 12 weeks for new lifters.
Feeds: Wellness · Longevity
Schoenfeld, J Strength Cond Res, 2010 · Peterson et al., Med Sci Sports Exerc, 2011
The stress and performance curve
Training is controlled stress. Too little and nothing adapts; too much and performance collapses. Coaching is the discipline of holding you in the adaptive zone, in training and in the rest of life. The heart-rate zones below are how that discipline is executed week to week.
The Norwegian model in practice: 80 to 88% of weekly training time stays in the easy zones (Z1 and Z2), 8 to 12% in lactate-controlled threshold work, and only the last few percent above it. Easy days easy, hard days precise.
Seiler, Int J Sports Physiol Perform, 2010 · Casado et al., Int J Sports Physiol Perform, 2022 · Yerkes & Dodson, 1908
What training buys you
The flagship findings in everyday language: what changes day to day, and what compounds over decades. Tap a principle in the wheel above for the mechanism behind each.
LONGEVITY
+13%
lower risk of dying early for every fitness step (1 MET) you gain. Fitness compounds like capital.
Kodama et al., JAMA, 2009
LONGEVITY
5×
the long-term survival gap between the least fit and the fittest. Fitness is the strongest health asset you can own.
Mandsager et al., JAMA Netw Open, 2018
ENDURANCE
+6.8%
bigger engine (VO2peak) in 9 weeks of polarized training, plus 17% longer staying power at the limit.
Stöggl & Sperlich, Front Physiol, 2014
MUSCLE
+1.1 kg
of muscle from structured lifting, even past 50. Muscle is the body’s retirement savings.
Peterson et al., Med Sci Sports Exerc, 2011
FAT LOSS
0.5 to 1%
of body weight per week: the fat-loss speed that protects your muscle, strength and energy.
Garthe et al., Int J Sport Nutr Exerc Metab, 2011
COGNITION
+2%
growth of the brain’s memory centre after one year of aerobic training: one to two years of ageing reversed. Think sharper, for longer.
Erickson et al., PNAS, 2011
MOOD & ALERTNESS
~43%
fewer bad mental-health days per month for regular exercisers. Alertness and stress tolerance follow.
Chekroud et al., Lancet Psychiatry, 2018
ENERGY SYSTEM
5 to 7 mmHg
lower blood pressure from regular endurance work: a calmer engine at idle, more output under load.
Cornelissen & Smart, J Am Heart Assoc, 2013
Behind the scenes
Racing and training, 2022 to 2024: triathlon, cycling and the gym.
The hybrid athlete
Hybrid athlete journey
Football midfielder from 8 to 15. Bodybuilding from 16 to 25. Ironman from 26 to 29. Hybrid now.
- 15 years of training
- 90 kg @ 9% → 67 kg @ 6%
- 3 WC start lines
- 2023: 3× full Ironman 140.6 + 4× half Ironman 70.3
- 2.5 years to the WC
Fifteen years of training. First as a bodybuilder: 90 kg at 9 percent body fat, built over more than a decade. Then, in two and a half years, rebuilt into a 67 kg endurance athlete at 6 percent standing on the start line of the IRONMAN World Championship, with a full time career the entire way.
I came to triathlon with zero background in it. No swim club as a child, not one swimming lesson, ever; I taught myself in a public pool before work. Two and a half years later I stood at the World Championship, and in 2023 alone I raced three full Ironmans and four half Ironmans, next to the job. That is the blueprint I coach: super efficient training, nothing wasted, engineered for a full calendar.
VO2max: 40 → 70 ml/kg/min
Quarterly measured progress, May 2022 to November 2023: plus 75 percent in eighteen months, built next to a full time job.
Race Results
Every time below is printed exactly as the official timing list published it. Where an event publishes no ranking, none is claimed.
Triathlon
Cycling & Running
Participation, no ranking
These events publish no ranking or no verifiable result. Listed as participation, not as a result.
Placings show cohort size and percentile where the official list publishes the field size; the remaining cohort sizes and per discipline splits (swim, bike, run) will be added once confirmed from the official lists. The Säntis Classic is a non competitive event and publishes no ranking; the verified Chasing Cancellara result is Bern–Zermatt 2024, 12th of 100 ranked finishers, men’s Single.