After posting a top 10 finish at the age group Triathlon World Championships in his native Germany back in 2007, Udo Van Stevendaal returned to the World Championship race last year. This time he dramatically improved his standing, jumping from 10th to winning his age group. Check out this scientist’s favourite workouts that made him the speedster he is.

How did you get involved in triathlon?  
When I played football (soccer) a teammate persuaded me to participate in a sprint distance in 1995.

How often do you train?
It varies during the year - between five and 10 times a week.

What motivates you to race?
The competition with other well trained athletes.

Favorite swim workout:
400m warm up
10 x 100m with 85-90% of max heart rate and 30seconds break between the intervals
100 m slow
10 x 100m with 85-90% of max. heart rate and 30seconds break between the intervals
200 m cool down.

Favorite bike workout:
30 min warm up
4 x 15 min with 80-85% of max. heart rate and 15 min with 70% of max. heart rate in between the intervals
30 min cool down.

Favorite run workout:
15 min warm up
10 x 1000 m with approx. 90% of max. heart rate with 3 min break in between the intervals
10 min cool down