Onya Coaching
On-Line Plans
These programmes are designed to help you unlock your triathlon potential.
Build the strength, elastic power and single-leg force that hold your economy and form together when you tire. Stop wondering what and how to train. These online plans take the guesswork out and provide a proven structure for you to use self-directed in the Onya App, which includes:
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Exercise videos and instructions
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Tracking of your data including auto-fill function - super useful!
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Suggested Habits tracking
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In-app messages for adherence, insights and self-check-in guidance
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ONYA Athlete group community
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Full programme guidance on breathing, technique, how to select load and progress
Which one is right for me?
The plans are designed for your structured strength training experience and current fitness - NOT your race or discipline level. They are colour coded as shown below.
The required equipment is on the product card images. Base levels can be done at home or in a gym with minimal equipment.
Which statement most fits you:
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I have never done strength training before and am currently not particularly active - Start at beginner level.
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I have some strength training experience and am currently active - Foundation level 1
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I am experienced with strength training, know how to dumbbell squat and deadlift and am currently active with regular swim, bike or run training - Foundation level 2 / Development
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I am ready for heavier loads, an introduction to trap bar / barbell and more complex movement - Level 3 Athlete Capacity
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I am an advanced lifter, experienced with barbell work, looking for triathlon and discipline-specific programmes - Level 4 (coming soon)
Level 2 Foundations (Beginner / Intermediate light to moderate Loads)
Bodyweight Mobility & Stability
Bodyweight & Bands Beginner only exercises
Level 1 Foundations (Beginner / Intermediate light loads)
Level 4 Performance (Advanced)
Level 3 - Athlete Capacity (Intermediate - moderate loads - more complexity)
