Athlete case studies

A few anonymized snapshots from real coaching blocks. Focus: measurable progress, sustainable training, and better race-day execution.

All names anonymized (Athlete IDs). Data shared with explicit athlete approval.

• ATH-R17 · Runner · Half Marathon · 8 weeks

  Break 1h40 while keeping training compatible with full-time work.

  Rebuilt weekly load distribution, added threshold intervals with HR caps, and tightened recovery control from Garmin trends.

  Race simulation improved by 11:24 and athlete completed race at 1:39:12.

  Threshold pace: +9%

  Before / after KPI snapshot

  Threshold pace

  4:27/km

  4:03/km

  Resting HR

  53 bpm

  49 bpm

  Missed key sessions

  3/month

  0/month

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.

  

• ATH-C09 · Cyclist · FTP Build · 9 weeks

  Raise FTP without burnout after repeated plateau phases.

  Switched from random intensity to progressive block periodization and fatigue-aware deloads.

  FTP increased from 248W to 272W with no missed key sessions.

  FTP: +24W

  Before / after KPI snapshot

  FTP

  248W

  272W

  HR decoupling (Z2)

  8.6%

  4.1%

  Training consistency

  81%

  97%

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.

  

• ATH-T22 · Triathlete · 70.3 Preparation · 10 weeks

  Improve race execution and avoid overreaching in bike-heavy weeks.

  Balanced swim-bike-run stress, added brick sessions with power caps, and improved taper sequencing.

  Race rehearsal improved by 14 minutes and post-session fatigue scores stabilized.

  Rehearsal time: -14 min

  Before / after KPI snapshot

  70.3 rehearsal

  5h46

  5h32

  Bike IF overshoot

  +0.07

  +0.01

  Fatigue score >7/10

  3/week

  1/week

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.

  

• ATH-R31 · Runner · Marathon · 14 weeks

  Break 3h30 after three previous attempts stalled at 3h38–3h42.

  Identified 9.3% aerobic decoupling at Easy effort — base phase extended 4 weeks before any marathon-pace work. Added marathon-pace long run segments from week 9. Garmin HR alert set at 75% max for all Easy runs.

  Completed race at 3:27:14. First sub-3:30 in four marathon attempts. No mid-race pace collapse in the final 8km.

  Marathon time: 3:27:14 (sub-3:30)

  Before / after KPI snapshot

  Marathon time

  3:41:07

  3:27:14

  Aerobic decoupling

  9.3%

  3.8%

  Final 8km pace drop

  −28 sec/km

  −6 sec/km

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.

  

• ATH-R44 · Runner · Masters (age 46) · Threshold rebuild · 12 weeks

  Return to sub-4:00/km threshold pace after two soft-tissue injuries in 14 months.

  Raised Body Battery quality-session threshold to 65 (not 55). Rebuilt at 88% Zone 1–2. Quality sessions spaced 72h apart. Added 2× structured strength per week. GCT asymmetry monitored — two compensatory patterns corrected in weeks 3–5.

  Achieved 3:57/km threshold by week 11. First injury-free threshold block in two years. HRV baseline stabilised 12ms above entry point.

  Threshold pace: 3:57/km (from 4:31/km)

  Before / after KPI snapshot

  Threshold pace

  4:31/km

  3:57/km

  HRV 7-day avg

  41 ms

  53 ms

  Injury-free weeks

  0 (prior 12wk)

  12/12

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.