Stephanie Wunderle
Balancing Family, Career, and Athletic Success: The Transformation of a Teacher and Mother into a World Champion.
Training volume: 10–12 hours/week (peak: 15–18 hours).
Official start: 2022
Age: 39 years in 2023
Work: Teacher, managing 40–50 hours per week
Swim sessions per week:
3–4x/week.
Bike sessions per week:
3–5x/week.
Run sessions per week:
4x/week.
Stephanies's Goals
-
Triathlon Goal: EXCEL AT ITU SPRINT WORLD CHAMPIONSHIPS
- Perform at the ITU Sprint World Championships in Hamburg, Germany, just five weeks before Lahti.
-
Triathlon Goal: Podium at 70.3 World Championships
- Achieved in August 2023: 1st in Age Group 40-44 at 70.3 World Championships, Lahti.
-
TRAINING GOAL: BALANCE SPRINT AND ENDURANCE FORMATS
- Master both short- and long-distance races with an expertly designed training plan.
1
09/2022
Half-Marathon in Ulm, Germanyin 1:25 hrs
2
2022
Start of T3 coaching
3
02/2024
Ryllauf Half-Marathon, Switzerland 1:20:04 hours
Photo credit: Juergen Wunderle
Key Achievments
- ITU Relay Sprint World Champion with team Germany (2023)
- 2nd place- ITU Sprint World Championships (2023)
- 3rd place - Allgaeu Triathlon (2023)
- 1st place - 70.3 World Championships, Lahti (2023)
- Professional debut with a finish time of 8:57 - Ironman Hamburg (2024)
- 1st place - Pfänder Climb TT (2024):
- 1st Place – Janner Triathlon Austria (2023)
- 3rd Place - Lindau Half-Marathon (2024)
- 2nd Place – Elite Chur-Arosa Climbing Road Race (2024)
Stephanie's Development
Lactate Threshold Improvements (LT1)
2022
125W
2023
200W
change
+ 75W
Lactate Threshold Improvements (LT2)
2022
211W
2023
235W
change
+ 24W
Running Performance (LT1 Pace)
2022
7:18/mile
2023
6:52/mile
Change
26 seconds faster per mile.
Running Performance (LT2 Pace)
2022
6:33/mile
2023
6:06/mile
Change
27 seconds faster per mile
Race Benchmark
2022
1:25:00 HRS at Ulm Half-Marathon
6:29/mile
2023
1:20:04 HRS at Ryllauf Half-Marathon
Pace: 6:05/mile
Change
24 seconds faster per mile
Pfänder Climb TT
2023
27:31 MIN (4.77 W/kg)
2024
25:22 MIN (5.13 W/kg)
Change
Improved by 2:09 MIN
Looking ahead (2024 Season)
Steffi’s journey didn’t stop with her World Championship titles in 2023. She continued to excel in 2024, achieving impressive victories across multiple events. Her most notable accomplishment was her debut at the Ironman distance during the European Championships in Hamburg, Germany. There, she posted an outstanding 4:29 bike split over the 112-mile (180km) course, ranking among the top 7 best bike splits across all Ironman pro events in 2024. She also broke the 9-hour barrier, finishing in 8:57, further solidifying her status as one of the most exciting athletes in the triathlon world at the age of 40.
Just five weeks later, Steffi demonstrated her exceptional consistency by finishing Challenge Roth in 9:00 hours, recording another fast 4:35 bike split. This performance reinforced her versatility and ability to excel across varied formats and distances.
As Steffi looks ahead to the 2025 season, her dedication, progress, and commitment to pushing boundaries leave us inspired. With her relentless drive, there’s no limit to what she can achieve.
Just five weeks later, Steffi demonstrated her exceptional consistency by finishing Challenge Roth in 9:00 hours, recording another fast 4:35 bike split. This performance reinforced her versatility and ability to excel across varied formats and distances.
As Steffi looks ahead to the 2025 season, her dedication, progress, and commitment to pushing boundaries leave us inspired. With her relentless drive, there’s no limit to what she can achieve.
26
Nov
Case study: How a teacher & amateur became pro at the AGE of 40 and World Triathlon Champion
Balancing Life, Family, and Sport: The Transformation of a Teacher and Mother into a Triathlon World Champion Steffi, 39 years old in 2023, is an…