Are you an aspiring athlete seeking to improve your baseline conditioning and receive coaching to prepare for your first race?  Trying new distances? Or are you a returning athlete aiming to beat your personal best or an AG qualification? We have plans tailored to suit your needs.

The plan can be followed by any athlete interested in developing the physical abilities necessary to succeed in an endurance event: Triathlon or Running.

It can also be an interesting complement to Strength, Crossfit or Hybrid athletes who want to improve endurance and develop their aerobic capacity.

No. 

This can be your starting point. We have helped many athletes make their debut.

Due to our long experience, we will help you avoid many of the usual “rookie” training and racing mistakes.

We offer both individualized 1-2-1 Triathlon or Running programs and Fixed Length Running Programs.

Individualized – Triathlon (Training Peaks)

Individualized – Running  (Training Peaks)

Fixed Length – Running, delivered via Fitr App:

• 10k Prep (12 Weeks) 
• Half-marathon Prep (16 Weeks)
• Marathon Prep (20 Weeks)

For more specific information, check each program’s description in Fitr App.

We use TrainingPeaks™ to deliver your plan – the world’s most popular endurance coaching platform. You can use the free version.

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, etc.) and follow them in real-time.

TrainingPeaks enables us to set you in-depth training plans in a way that other formats cannot.

Gold Individualized Plan

– Personalized training plan according to the athlete´s needs, goals and availability.

– Plan delivered via TRAINING PEAKS (Basic athlete account)

 – Communication via WhatsApp and email as needed

– Analysis of training sessions 2-3 times per week via TP comment and/or Whatsapp voice/text message;

– 2 video calls per month (to be scheduled at least 10 days in advance)

– Pre-race and post-race analysis

Monthly Value:  Triathlon € 105 / Running €75

Platinum Individualized Plan

– Personalized training plan according to the athlete´s needs, goals and availability.

– Specific Strength Plan;

– Plans delivered via TRAINING PEAKS (PREMIUM account)

 – Communication via WhatsApp and email as needed

– Analysis of training sessions 2-3 times per week

– 1 video call per week (to be scheduled at least 3 days in advance)

– Pre-race plan and post-race analysis

– Intra-race nutrition advising;

Monthly investment. Triathlon € 130 / Running  €100

Both plans present the run workouts in pace or HR zones, bike in power, and swim by Pace.

Bike and Run workouts can be exported to a supported device, automatically guiding you through the session with duration, lap, and intensity prompts.

Swim workouts will have a detailed description to help you understand the tasks better. 

Due to time and quality considerations, there are very limited spots available.

These training plans are for athletes who don’t need a personal coach but want the structure of an expertly-written program. You will be provided the motivation, structure, progression, and recovery, essential for success in all endurance events, optimizing your time and performance.

These plans are delivered via Fitr App.

As a baseline, we will have 5-6 training days per week, with one daily session representing a total of 5-7 hours of training each week. 

You will have the possibility to ask training-related questions via direct message on the app. As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help

Value: €25  (same for every plan)

The Endurance program’s Coach is João Ferreira, a Portuguese PRO Ironman Triathlete and coach. João is the current IM national record holder.

TLW Head coach is Tiago Lousa – Hyrox Master Coach and Elite Athlete and a very experienced Crossfit L2 coach.

Diogo Freitas is the Strength and Conditioning Coach and is responsible for the accessory work and specific strength prep for endurance.

While it’s good to follow a training plan to the letter, we also promote the benefits of group training too. Training with others is fun and it can push you to a higher level. We therefore recommend doing one or two group-workouts per week, particularly swims where you’ll benefit from technique coaching.

Use your common sense to swap one of the workouts in the training plan for a similar type of group workout. For example, you might swap one of our speed running sessions for a group track running workout. Or a long steady ride for a similar group workout.

It’s great if you can complete 100% of your planned workouts, but as coaches we also recognise that it’s not always possible – life gets in the way sometimes. If you can’t train for any reason, don’t worry. You can either move your sessions around within a given week. Or just accept it as a missed session and move onto the next one, knowing you’ll feel fresher as a result.

If you’re sick, do not train hard until you’re better again. 

On the Indivualized programs, coach João will make an initial assessment (including, if necessary, tests) to evaluate your specific characteristics, needs and potencial and will assist you in defining S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, and Timely).

Every training plan is geared towards attaining peak fitness for one key race – but taking part in other races can help you gain confidence and race specific skills.

All of our Plans work for 30 day periods, and they are renewed for the same period. From the day you register it will start immediately and work on a 30 day basis.

You will need a credit card to do your monthly payment. Revolut or similar cards usually work well. Fitr also allows Google and Apple Pay.

The Fitr App will send you an email if you miss the payment and you should solve it as soon as possible, to keep your access to the plan.

It is your responsibility to ensure payment is made on time, otherwise your subscription will be canceled. 

On your billing area at Fitr App you can see your purchases and billing history, and you also can update your payment method if you want. 

No loyalty or obligation. But there is a 30-day minimum period, since your subscription or renewal.

FitrApp

You will have a group chat on the Fitr app and also access to private messaging.

For the Fixed length plans, this is the main platform where we will share workouts and feedback. All training questions should be asked in the group. Your doubt or point of view can help other athletes.

If you have a specific situation, use the private message area on the Fitr App. 

Training Peaks

Perfect to informa about availability, limitations, competitions and specific workout feedback/comments.

Mail

We will use email for specific situations like: Pre-race plan and strategy; Organize and manage complex events like Training Camps.

Whatsapp

We will occasionally use this communication app to create temporary groups to manage specific events in “real-time” (races, camps, gatherings, etc.)

Social media/Instagram

TLW only uses Instagram. This app will not be used for internal communication purposes. No questions about training will be answered via IG. We have a multidisciplinary team and the IG management can be done by someone other than a coach.