Coach Details

Iilonga Thandiwe

N4 Performance Lab

Atlanta, GA

[email protected]

Group and Personalized Multi-Sport Coaching

  • Custom Training Plans 
  • Skills Assessment
  • Personalized Coach-Directed Swim /Bike/Run Workouts
  • Pool and Open Water Swim Workouts 
  • Individual Feedback 
  • Progression Planning and Weekly Milestones
  • Sport Specific Drills and Workouts 
  • Swim Skills Focus
  • Training Strategy
  • Race Strategy
  • Nutrition Strategy
  • Mental Preparation
  • Information on the Art and Science of Multi-Sport Success

Swim training, customized periodized training plans

Coach Iilonga is the principle coach at N4 Performance Lab. He is certified by USA Triathlon as a Level I Coach,  and as a Youth and Junior Coach.  He is also a certified swim instructor, coach member of USA Swimming, a United States Master Swimming Level II Swim Coach and a coach member of the American Swim Coaches Association. He currently coaches a Master Swim Team.

Coach Iilonga has been an active endurance athlete for more than twenty-years.  He has completed hundreds of roads races, including over 30 marathons, and one ultra-marathon in 19 different states and one foreign country. He is a veteran of more than two-dozen century bike rides.   He has competed in triathlons for more than a decade, from sprints to Ironman distance races.  As a coach, athlete, and a certified USAT Official, he brings a wealth of knowledge, experience, and insight to the sport, and understands the tools for success. 

We can help you reach your fitness, performance, and racing goals.