Pick the tier.
Trust the process.
Three tiers, one system. Every programme follows the same periodised structure — the difference is how deep the support goes.
16 weeks. 3 phases.
One target.
Accumulation
Weeks 1–6. Build your aerobic base, dial in station technique at manageable loads, and develop the movement efficiency that'll save you minutes on race day. Volume is higher, intensity is controlled.
Intensification
Weeks 7–12. Now we turn the dial. Race-pace running intervals, station work at competition loads, and transition rehearsals that glue it all together. Volume comes down, intensity goes up.
Realisation
Weeks 13–16. Sharpen and taper. Race-specific simulations, pacing strategy refinement, and a structured taper that leaves you primed — not flat, not fried, just ready.
5 sessions. Zero dead weight.
Each week is balanced across running, station work, and hybrid sessions. Recovery is programmed in — not guessed at.
Same system.
Different levels of support.
Self-Guided
The full programme, delivered weekly via app. You train independently with everything you need.
- 16-week periodised programme
- 5 sessions per week
- Heart rate zone guidance
- Station demo videos
- Weekly programming notes
- Race-week taper protocol
Coached
Everything in Self-Guided, plus direct coaching input to keep you accountable and progressing.
- Everything in Self-Guided
- Fortnightly check-ins
- Programme adjustments based on feedback
- Pacing strategy for your target race
- Training log review
- Direct message support
Elite
Fully bespoke. Your programme is written around your data, your schedule, and your race goals.
- Fully individualised programming
- Weekly video check-ins
- Wearable data integration
- Race-day strategy & briefing
- Nutrition guidance around training
- Priority message support
Before you ask.
Ideally, yes — a ski erg, rower, wall ball, and sled access will get you the most from the programme. We include substitution options where possible, but the closer you can train to race conditions, the better.
We can slot you into the appropriate phase based on your current fitness and time to race. Get in touch and we'll figure out the best entry point.
It depends on the volume and type. The programme is designed as a standalone system. Bolting on extra sessions can work, but it can also bury you. The Coached and Elite tiers can help manage this.
The core programme targets individual events, but Doubles athletes can absolutely use it. Station loads are halved, so the programme emphasis shifts slightly towards running and transitions.