Full Plan$10 / wk: training + nutrition + mental

Base, Build or Peak Phase-Only Plan: $5 / wk: training only

Yes. But we have some suggestions on how to deal with this:

1. Never stack two “key” days (VO₂, tempo, long) Stress compounds; recovery debt = stalled adaptation. If you miss Tuesday VO₂, slide it to Wed only if Thu becomes easy. Otherwise skip.

2. Keep the hard-easy rhythm Mitochondria grow on rest days, not in the red. After any session ≥ 8 RPE or > 2 h, next day = Z1-2 or off.

3. Missed volume ≠ add-on volume Cramming spikes injury risk >40 %. Skip, don’t stack—resume schedule where it is.

4. Key-session minimums Long aerobic ride + long run are load pillars. Protect them first; shuffle lesser workouts around them.

5. 48-h rule for brick swaps CNS & muscles need full glycogen top-up. Never move a brick workout to < 48 h after another key bike/run.

6. Listen to the “3 strikes” body check HRV, resting HR, mood off ? 3 days straight = early recovery week. Drop intensity 50 %, keep easy volume for 3-4 days.

7. Strength before easy—not before key Fatigued stabilizers ruin form at race pace. Do S&C on easy or off days; avoid within 24 h of big run/ride.

Strength workouts are woven into your low-intensity days, designed to build durability without compromising key aerobic or threshold sessions.

Absolutely. Every week features tailored fueling cues and macro targets based on workout intensity, duration, and phase.

Every plan includes an answer to an email from you to the coach. Upgrade tiers add weekly check-ins and video analysis.