Effectively. Structured.
Tailored
Group training sessions
Gym - Yoga - Swimming - Running. Because regular and structured training brings much better results than random exercise, we practice a system of training scheduled into trimesters.
Gym
Training at the Gym is an integral part of every endurance athlete's training and as such focuses on improving mobility, overall stability and developing strength skills. We work with our own weight and with equipment (kettlebell, axle, rubber bands, suspension systems, etc.). However, they are also suitable as independent strength and compensation exercises.
Lessons are paid in the form of a season pass for a trimester, in which you attend your "tribal class" regularly. Price: 200 CZK/lesson. If you are interested in individual training, please get in touch and we will work something out.
KOA GYM LETNÁ
TUE: 7.00–8.00
TUE: 17.45–18.45
THU: 16.30–17.30
THU: 17.45–18.45
Yoga
We offer gentle yoga classes with an emphasis on thorough, deep stretching. Classes include elements of compensatory exercise focused on the most commonly overworked parts of the body (not only) during sports. This yoga class is suitable for athletes in training and anyone who wants a smart workout.
Lessons are paid in the form of a season pass for a trimester, in which you attend your "tribal class" regularly. See above for more info.
Price: 200 CZK/lesson.
KOA GYM LETNÁ
MON: 18.00–19.00
TUE: 16.45–17.45 – teen yoga (12–18 years)
TUE: 19.00–20.00
THU: 19.00–20.00
Running training
KOA Running Training is here for anyone who wants to take their running up a level. Proper technique is not only the ticket to faster times, but also the best injury prevention. There is also developmental training. A-skip, B-skip, straights, jump ropes, ladders and cones... We run on the track of the Sportcenter ČZU Suchdol in Prague 6 or on the terrain in the vicinity. A changing room is available on site.
Lessons are paid in the form of a season ticket per trimester.
Price: 150 CZK/lesson.
SPORTCENTRUM ČZU SUCHDOL
WED: 18.00–19.15
Swimming training
Swim training is designed for triathletes and swimmers of all abilities who swim regularly. In addition to classical structured training focused on swimming performance, we focus on improving and mastering proper swimming technique and speed (for triathletes with regard to the upcoming racing season).
We build on the Swim Smooth swimming system, which we have been successfully applying for a long time and are constantly improving. We use fins, paws, boards and personal pace meters in our training.
Swimming lessons are paid by the month: if you go once a week, the price is CZK 1,300. If you go twice a week, the price is 2 200 CZK.
SPORTCENTRUM ČZU SUCHDOL
TUE + THU: 6.30–7.30
Online coaching
You have a goal. You have determination. You have the desire to train. The only thing you lack to succeed is structured training under the supervision of an experienced coach. And you just found it. We'll not only create an online plan for you, but we'll regularly review it, adjust it, and help you with tactical and technical preparation for the race. Online training is not an unnecessary luxury, but the basis of efficiency.
Triathlon, cycling, running and other endurance sports. Individual approach, all performance levels.
How does it work?
1. History and ambition
We will discuss your sport history and present, long and short term sport goals, health status/limitations, stress test results (if available), personal bests achieved and how much time per week you can dedicate to training.
2. Season plan
We will draw up a season plan together: a periodization of the preparation for the year, including the inclusion of main and preparatory races, training camps, time off, etc.
3. Weekly cycles
We prepare a detailed training plan in 1-2 week cycles in the Training Peaks app, where we then evaluate the development training in the comments.
4. Tests and evaluation
We plan and evaluate regular performance tests: e.g. swimming„critical pace" 400 + 200 m test, cycling „FTP test", 5,000 m run (4-8 weeks).
5. Equipment
What you will need: a sports watch/cyclocomputer with GPS and a chest strap to record your heart rate. Ideally a pedaling cadence sensor, wattmeter, cycle trainer.
6. Strategies
We will help you with the strategy for the main races of the season, and then evaluate them.
Hobby price: 600 CZK/week
Performance price: 1.000 CZK/week
If you want to train with us online, fill in the form or call Radka on +420 775 246 236. Together with her, you will agree and work out a program, which will determine the price.