Athlete case studies

A few anonymized snapshots from real coaching blocks. Focus: measurable progress, sustainable training, and better race-day execution.

All names anonymized (Athlete IDs). Data shared with explicit athlete approval.

• ATH-R17 · Runner · Half Marathon · 8 weeks

  Break 1h40 while keeping training compatible with full-time work.

  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.

  Threshold pace: +9%

  Before / after KPI snapshot

  Threshold pace

  4:27/km

  4:03/km

  Resting HR

  53 bpm

  49 bpm

  Missed key sessions

  3/month

  0/month

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.

  

• ATH-C09 · Cyclist · FTP Build · 9 weeks

  Raise FTP without burnout after repeated plateau phases.

  Switched from random intensity to progressive block periodization and fatigue-aware deloads.

  FTP increased from 248W to 272W with no missed key sessions.

  FTP: +24W

  Before / after KPI snapshot

  FTP

  248W

  272W

  HR decoupling (Z2)

  8.6%

  4.1%

  Training consistency

  81%

  97%

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.

  

• ATH-T22 · Triathlete · 70.3 Preparation · 10 weeks

  Improve race execution and avoid overreaching in bike-heavy weeks.

  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.

  Rehearsal time: -14 min

  Before / after KPI snapshot

  70.3 rehearsal

  5h46

  5h32

  Bike IF overshoot

  +0.07

  +0.01

  Fatigue score >7/10

  3/week

  1/week

  Progress evidence snapshots

  Anonymized screenshots from connected Strava/Garmin coaching dashboards.