Tier 1 — Fully Coached Weekly Plan

Best for athletes who want close support, regular feedback, and a plan that adapts around real life.

This is the most individualised coaching option. It is suited to athletes who want their training adjusted week by week, and sometimes day by day, depending on work, family, fatigue, injury risk, recovery, and how the body is responding.

Training is monitored closely so we can decide when to build, when to hold, and when to back off. The aim is not just to follow a plan, but to optimise the training process around the person.

This tier includes:

• Initial lactate test to establish accurate training zones

• Individual weekly training plan

• Daily contact and feedback as required

• Training adjusted around work, travel, illness, injury, fatigue, and life stress

• Monitoring of training load, intensity, recovery, and progression

• Review of key sessions and long runs

• Strength training sessions

• Specific fatigue resistance sessions

• Eccentric loading sessions 

• Adjustments to optimise aerobic development, threshold work, climbing strength, durability, and race preparation

• Ongoing guidance leading into events

This tier is best for athletes preparing for a major goal event, stepping up in distance, returning from injury, managing a busy lifestyle, or wanting a more refined and responsive approach.

Cost:
Initial lactate test: $160
Ongoing coaching: $65 per week

Tier 2 — 8-Week Training Block

Best for athletes who want structure and direction, but do not need full weekly coaching support.

This option provides a structured 8-week training block based on your current fitness, goals, available training time, and training zones. It is designed to give you a clear framework to follow independently.

The process starts with an initial lactate test to identify training zones. A field test can also be used, particularly to estimate LT1 / aerobic threshold, although it is much harder to accurately establish LT2 / anaerobic threshold without lactate testing.

Once the 8-week block is written, the plan is largely set. You are expected to follow it independently. There is room for the occasional check-in or question, but this tier does not include day-to-day plan changes or ongoing adaptation around work, illness, injury, fatigue, or missed sessions.

This tier includes:

• Initial lactate test to establish training zones

• Alternative field-based LT1 assessment if lactate testing is not practical

• 8-week structured training block

• Training zones and session guidance based on your physiology

• Key focus areas based on your goal event

• General progression across the block

• Limited support for questions, usually a check-in every 1–2 weeks if needed

This tier is best for athletes who are self-motivated, have a reasonably predictable schedule, and want a clear plan to follow without full coaching support.

Cost:
Initial lactate test: $160
8-week training block: $25/week

Which Tier Is Right?

For athletes preparing for a first 100 km, a technical mountain race, or an event where training needs to fit around a busy work and life schedule, Tier 1 is usually the better option. The main advantage is flexibility. If fatigue builds, work gets busy, injury signs appear, or the athlete responds better than expected, the plan can be changed quickly.

Tier 2 works well when the athlete mainly needs structure. It gives clear direction but relies more on the athlete being able to manage the plan themselves and make sensible decisions if life gets in the way.