Evolve — Triathlon + Gym Programme Finder

What are you working towards?* This field is required.

Getting started / not sure

Sprint triathlon

Standard / Olympic triathlon

Middle-distance triathlon

Full-distance triathlon

Other

What event or distances are you preparing for?* This field is required.

What would success look like for you?* This field is required.

Complete my first triathlon

Complete a new distance

Improve a previous performance

Work towards a target time

Build consistent triathlon and gym training

Not sure

TARGET finish time

Format HH:MM:SS

Have you completed a triathlon before?* This field is required.

Yes

Recent triathlon result

Current swims per week* This field is required.

Typical session distance (metres)

How far can you currently swim continuously and comfortably?* This field is required.

I cannot yet swim confidently

Less than 100 metres

100–399 metres

400–749 metres

750–1499 metres

1500 metres or more

Not sure

Do you know a recent swim test result or CSS pace?* This field is required.

Yes

Not sure

What swim measure do you have?* This field is required.

CSS pace

Timed swim

Both

CSS pace per 100 metres

Timed swim distance (metres)

Timed swim finish time

Hour

Minutes

Date of swim test

Date

Current rides per week* This field is required.

Weekly cycling description preference* This field is required.

Total time in hours

Distance in kilometres

Not sure

Weekly cycling total time (hours)* This field is required.

Weekly cycling distance (kilometres)* This field is required.

Longest comfortable ride in the last four weeks

Do you know your current cycling FTP?* This field is required.

Yes

Not sure

Last FTP test or estimate date

Date

Method used

Current runs per week* This field is required.

Weekly running description preference* This field is required.

Distance in kilometres

Total time in minutes

Not sure

Weekly running distance (km)* This field is required.

Weekly running time (minutes)

Longest comfortable run in the last four weeks

Recent race or timed-run result?* This field is required.

Yes

Not sure

Recent running test distance* This field is required.

Other running test distance* This field is required.

Recent running test finish time* This field is required.

Recent running test date

Date

Type of recent running effort* This field is required.

Race / hard timed effort

Comfortable training run

Not sure

Best describes your recent training overall* This field is required.

New to structured training

Returning after a break

Training occasionally

Training consistently

Do you have a target event date?* This field is required.

Yes, I know the date

I have an event in mind but no date yet

No event — I want a development block

Target event date* This field is required.

Date

When would you like to start training?* This field is required.

As soon as possible

On a specific date

Not sure

Preferred training start date* This field is required.

Date

Total weekly training hours you can realistically train* This field is required.

Which days can you usually train?* This field is required.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Varies week to week

Could you complete two training sessions on the same day?* This field is required.

Yes

Sometimes

How many swim sessions could you realistically fit each week?* This field is required.

4 or more

Not sure

How many ride sessions could you realistically fit each week?* This field is required.

4 or more

Not sure

How many run sessions could you realistically fit each week?* This field is required.

4 or more

Not sure

How many gym sessions could you realistically fit each week?* This field is required.

4 or more

Not sure

Usual weekday session length* This field is required.

Under 30 minutes

30–45 minutes

46–60 minutes

61–90 minutes

Over 90 minutes

Varies / not sure

Maximum time for your longest ride* This field is required.

Under 1 hour

1–2 hours

Over 2–3 hours

Over 3–4 hours

Over 4 hours

Not sure

Maximum time for your longest run* This field is required.

Under 45 minutes

45–60 minutes

61–90 minutes

91–120 minutes

Over 2 hours

Not sure

Regular access to a swimming pool* This field is required.

Yes

Not sure

Cycling equipment available* This field is required.

Outdoor bike

Indoor trainer / smart trainer

Gym bike

No regular access yet

Not sure

Gym experience* This field is required.

New to it

Returning after a break

Some experience

Training consistently

What should gym training support?* This field is required.

Triathlon performance

Strength and muscle alongside triathlon

General fitness and confidence

Not sure

Where will you usually do gym training?* This field is required.

Fully equipped gym

Home

A mixture of gym and home

Not sure

If home or a mixture, what home equipment do you have?

Bodyweight / no equipment

Resistance bands

Dumbbells / kettlebells

Barbell and weights

Bench / rack

Other

Other home equipment

How long can a gym session usually be?* This field is required.

Under 30 minutes

30–45 minutes

46–60 minutes

Over 60 minutes

Not sure

Is there anything about your health, injury history or current circumstances that means you may need individual advice before starting?* This field is required.

Yes

Not sure

Before choosing a programme

How would you prefer to be supported?* This field is required.

A structured programme I can follow independently

A programme tailored to me

Ongoing coaching and check-ins

Not sure yet

First name* This field is required.

First Name

Last Name

Email address* This field is required.

example@example.com

Email me training advice, resources and updates from Evolve Performance Coaching. I can unsubscribe at any time.

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