Endurance Coaching and Training Plans

Peak

Goal: Train athletes dedicated to reaching their competitive potential. Sport specific training utilizing data from the individual’s physiological testing and based on the individual’s schedule, competitive goals and adaptation to training load.

• Individual consultation and review of previous training
• Weekly program developed based on individual’s progress and adaptation to training load
• Coach developed training posted weekly on TrainingPeaks
• Specific workouts prescribed utilizing individual’s heart rate and/or power meter zones
• Training modifications x one per week, or four per month
• Coach contact weekly in person or via phone/email
• Communication by email unlimited
• Tactical advice and race prep
• Mobility and stability exercises individualized, based on individual’s Functional Movement Screen (FMS) result
• Movement preparation and core stability workouts Individualized, based on individual’s FMS results
• Access to o2ftiness instructional exercise video library
• Nutritional guidance
• One hour of individual on or off-bike training/ four weeks, additional individual training sessions, $50/h

Cost with 24 week commitment required: $275/4 weeks, paid in 12-week increments, with a one time $75 start-up fee
Multi-sport: add $50/4weeks

The Peak Premium Package includes:

• Bike fitting or gait analysis x 1
• Performance testing x 3 (metabolic efficiency, VO2, LT)
• Additional performance testing or biking fitting while under contract 15% discount

Cost with a 24-week commitment: $340/4 weeks, with 24 week commitment paid at beginning of the contract period, with a one time $75 start-up fee
Multi-sport add $50/4 weeks

Approach

Goal: To improve sport specific fitness and race performance with a structured systematic training plan based on individual heart rate and/or power zones. Sport specific training that considers the individual’s race or event goals, schedule and adaptation.

• Individual consultation and review of previous training
• Coach contact weekly in person or via phone/email
• Workout revisions one per week
• Weekly coach developed training posted on TrainingPeaks
• Specific workouts prescribed utilizing heart rate and/or power meter zones
• General nutritional guidance
• Tactical advice and race prep
• Off-bike mobility and stability workouts and access to o2ftiness instructional exercise video library
• Discounted individual training sessions $50/h

Cost with 24-week commitment required: $225/4 weeks, paid in 12-week increments, with a one time $75 start-up fee
Multi-sport: add $50/4weeks

The Approach Premium Package includes:

• Approach Training Plan
• Bike fit or run analysis x1
• Performance testing x 2 (metabolic efficiency, Vo2 and LT)
• Additional performance testing or bike fitting while under contract 10% discount

Cost with a 24-week commitment: $290/4 weeks, with 24 week commitment paid at beginning of the contract period, with a one time $75 start-up fee
Multi-sport add $50/4 weeks

All programs include $75 start-up fee.

Ascent

Goal: Transition from general exercising to science-based training. This plan provides the opportunity to experience the effectiveness of a daily, comprehensive structured training plan.

• Individual consultation and review of previous exercise regiment
• Coach developed training posted monthly on TrainingPeaks
• Monthly (four week blocks) training tailored to individual’s goals and schedule
• Specific workouts prescribed utilizing perceived exertion or heart rate
• Description of workouts
• Communication by phone or meeting once/month to review progress
• Workout revisions one per month
• Communication limited through email

Cost with 12-week commitment required:  $125/4 weeks, with 12 week commitment, paid at beginning of contract period, with a one time $75 start-up fee
Multi-sport: add $50/4weeks

The Ascent Premium Package Includes:

• Ascent Training Plan
• Bike Fit or run analysis x 1
• Performance testing x 1

Cost $245/4weeks with 12 week commitment, paid at beginning of contract period, with a one time $75 start-up fee

Multi-sport add $50/four weeks

A la carte training and conditioning

Individual, one-on-on training sessions – Non-contracted coaching clients @ $85/hour with two hour minimum. Multiple individual and semi-private training session discounts available.

Getting started…
Determine the plan which best suits your goals. Fill out the client questionnaire – either online or pdf, and pdf release/waiver, and email to jyoung@o2fitness.net.

We look forward to working with you.