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Anonymized snapshots from athletes we coached. Real training loads, real devices, measurable outcomes.
All names anonymized (Athlete IDs). Data shared with explicit athlete approval.
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.
Switched from random intensity to progressive block periodization and fatigue-aware deloads.
FTP increased from 248W to 272W with no missed key sessions.
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.
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.
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.
Structured coaching with weekly adjustments. Apply now — we’ll review your profile.