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Athlete results

Real athletes, real numbers. Most results below come from Get Fast Podcast case study episodes.

1 hour 10 minutes faster on the same course.

Finish

6:05

4:54

Swim

33 min

Bike

3:11

2:37

Run

2:00

1:35

Place

90th

39th

Well, I sort of see all the TriVelo people really going well throughout the race and not struggling at all, and... how do I get in contact with that person?

Tommy Forrest

Won Melbourne 70.3 among age groupers. 9th overall, including the pros.

Bike

2:15

2:04

Run

3:53

3:42 /km

FTP +22 W to 438 W

Roland

Masters national champion twice in one week: road race and criterium.

10-min threshold efforts

220 W

260 W

Won both titles "really comfortably"

Still races A grade

If I can't beat you, I'm gonna join you... No, I want to join TriVelo, I want to get coached.

Russell

Second in her age group at Ironman Port Macquarie. Qualified for the World Championship. Training less than before.

First Ironman in 23 years

Even-paced marathon at 5:30–5:40 /km in the worst weather

Goal at sign-up: get back to Ironman level, maybe qualify for Worlds. Both done.

I've executed my swim and ride, I've executed my training for 18 months, and now I'm getting to reap the reward of all the compromise, the dedication, and here it is, it's coming to fruition right now, and I'm seeing the value of having a coach-athlete relationship.

Fiona

30 minutes faster in a 70.3 after six weeks.

Bike

2:50

2:30

Run

1:39

1:31

18:40

16:07

I can't wait to do any more training. I can't wait to do the next Saturday's training, cause now I think I'm getting it, and I want to see what power it gives me, this average speed.

Tyler

Could not swim 600 m. Finished Noosa.

Bike

38 km/h

Swim pace

2:30

1:59 /100 m

Run pace

6:30

6:00 /km

That would be a dream come true.

Marcus

4 km/h faster over 40 km. Won the state road title he never thought he could win.

40 km TT

40.5

44.5 km/h

Sub-threshold sessions

2×10 min

2×40 min

WA state road race champion

Waking up each day knowing that my session's already planned out for me, and I know that my coach has got my best interest of improvement at heart.

Dave

105 watts on the bike in one year, on 7 to 11 hours a week.

FTP

171 W

276 W

Run

4:15

3:51 /km

Swim

2:06

1:49 /100 m

I just don't want to waste any sessions. I just want to be able to turn up each day and just know that I've got a session designed for me that's actually going to keep the needle moving forward, just going to help me keep improving.

Harrison

20 minutes off his marathon on the same hilly course. 5 minutes off his 5 km.

Marathon

4:11

3:51

5 km pace

5:09

4:08 /km

Weekly running

20 km

60–90 km

That was me last year... This is really easy, and I know that I was those guys running away from me.

Billy

Finished an Ironman after 11 years out of the sport. 65 watts on the bike.

FTP

213 W

278 W

30+ min

24 min

60-min time trial

~30 km/h

~37 km/h

10K

53 min

My question to you guys is: would you take on an old, average but determined [bloke]?

Frank

Could not swim 50 m. Finished his first 70.3.

Made the 1900 m swim cut-off with 6 minutes to spare

Long ride

90 min

3–4 h

FTP up 40–50 W

Just tell me what to do.

Sub-4 marathon at 51.

Marathon

3:56

Pace

5:33 /km

If you'd asked me 5 years ago if I thought I would be able to do a sub 4 marathon at the age of 51 I would have never believed it.

Sarah P.

11 minutes off her half marathon. 34 watts on the bike.

Half marathon

2:11

2:00:30

FTP

159 W

193 W

Won her age group

Wow, I can do those times. What more can I do next time?

Beth

10 minutes off his half marathon, 20 weeks after starting with walk-running.

Half marathon

1:45 practice

1:35 race

Started at 4:45 /km, finished at 4:05 /km

Long run built to 28 km

Look, I am rapt with today, but I am rapt with our relationship over the five or six years we've been working together. There isn't a sport that you haven't coached me to where I haven't been successful at. And here I am telling you that I wanted to be a runner, and all of a sudden I'm now feeling so confident in my running ability, I cannot wait to do this marathon. And I'm super excited. Everything you told me that was going to happen, happened. You prepared me the right way. The training was unbelievably accurate. Even your race strategy and race plan.

Grant

59 watts on his 10-minute power. Two minutes off his local climb.

10 min power

370 W

429 W

1 min power

514 W

739 W

Climb

12:00

9:53

Longest rides

2–3 h

4½–6 h

This is the best phone call to make... to you, coach. I've achieved all my goals. I could not be happier. I've exceeded my expectations quicker than I ever thought I could. I'm just in awe of what I'm doing. I've never been so happy on the bike.

Jake

66 watts on the bike in 6 months. 5 minutes off his half marathon.

FTP

204 W

270 W

60-min time trial

28–29

37 km/h

Half marathon

1:42

1:37

It just keeps going up... every single time.

Ben

67 watts since his first calibration. Faster in all three sports.

FTP

+67 W since first calibration

Swim

20 s /100 m faster

Run

36 s /km faster

Really happy, hard to believe the improvements. Gerard and Jordan have given me the tools, now it's down to me to keep doing the work and keep losing weight.

Robert

80 watts since 2016. The strongest and fastest ever.

Power +80 W since 2016

Thank you G!! You continue to challenge and extend me... It makes me so happy to be under yours and the TriVelo wing.

TriVelo athlete

7:55 off his 10 km and 2:29 off his 1500 m swim.

10 km TT

7:55 faster

1500 m swim

2:29 faster

Geoff

54 watts on the bike in 16 weeks, while flying between the UK, the US and Australia for work.

FTP

192 W

246 W

Calibration speed

34.3

37.9 km/h

Swim

1:50

1:41 /100 m

Jeff

54 watts on the bike in 6 months. 18 seconds per 100 m faster in the pool.

FTP +54 W

Swim

2:20

2:02 /100 m

Regular loop

1:30

1:25

Far out, you're right, it does work. I knew it would, but I just had to see it for myself.

Fiona

5:22 off his 1500 m swim and 4:24 off his 10 km, in 4 weeks.

1500 m swim

5:22 faster

10 km

4:24 faster

FTP

+3 W

Really happy with my improvements in 4 weeks... Enjoying the structured program. The data speaks for itself.

Phil

Back from surgery. 48 seconds faster on the same time trial in five weeks, and 16 seconds off his all-time best.

Time trial

22:44

21:56

All-time best 21:40 (2020)

Power

350 W

362 W

Two-time Australian Masters TT champion

Rossi

Broke 40 km/h for the first time. Same fitness, three weeks later.

1-hour speed

37.5

40 km/h

Average power

310 W

330 W

Time in his target zone

45 min

Far out... I've just gone from never breaking 40ks an hour to breaking 40ks an hour just by changing my tactics in the way I [ride].

Greg

First 70.3. Ran the whole half marathon without walking.

Finish 6:10

Runs per week

Weekly running

10–20 km

30–45 km

30 W back on her TT bike

Lauren

40 watts on the bike and 4:30 off his run, in 6 weeks.

FTP +40 W

Run 4:30 faster

Over the past 6 weeks I have really tried hard to stick to the training program, it hasn't been easy! But I can honestly say that I have full faith in the program after seeing my results. It's really pleasing to see such great improvement.

Dean

20 seconds per km faster off the bike, on 30 more watts.

Run off the bike

4:39

4:19 /km

60-min time trial

190 W

240 W

Indoor FTP

235 W

275 W

Finish

4:47

4:21 (short swim in year two)

I can't believe I did that, but I just did that.

Dane

From no bike to halfway to her first Ironman. 31 watts in 6 months.

FTP

125 W

156 W

Swim

2:22

2:09 /100 m

Endurance ride

1 h

3 h

99% of sessions completed

Geez, I can actually pedal for a consistent period of time, in control, in the ranges I want to, at the cadence I want to, and my heart rate is responding appropriately.

Sarah

34 watts on the bike and a lifetime 10 km PB.

FTP

200 W

234 W

10 km TT

44:36, lifetime PB

This is a lifetime PB which is obviously very pleasing, especially considering how lousy Melbourne's weather was today.

Aaron

3:15 off her 10K run, in 4 weeks.

10K run

53:48

50:33

I was pretty happy! I can't believe I did that in 4 weeks. Thank you so much. I'm really happy and getting excited now!

Emily

3:23 off his 10 km time trial, in very windy conditions.

10 km TT

3:23 PB

Thanks Gerard, the program is working.

Scott

3 minutes faster on the same time trial, 3 weeks later, on 8 more watts.

Same course, same bike, similar conditions

Power +8 W

26 of 30 TriVelo riders improved that day

Sam

13 watts on the bike and a sub-37 10K, in his first block.

FTP

295 W

308 W

10K

37:30

sub 37 min

I was nervous before both sessions but was pleased how I executed them... I don't do a lot of 10ks but that's probably the fastest I've run one in the last 10 years. Really pleased with how things are going so far.

Craig

67 seconds faster on the same course, on the same power.

Time

23:17

22:10

Speed

43.3

45.4 km/h

Power

333 W

336 W

Nick

Athlete results

1 hour 10 minutes faster on the same course.

Won Melbourne 70.3 among age groupers. 9th overall, including the pros.

Masters national champion twice in one week: road race and criterium.

Second in her age group at Ironman Port Macquarie. Qualified for the World Championship. Training less than before.

30 minutes faster in a 70.3 after six weeks.

Could not swim 600 m. Finished Noosa.

4 km/h faster over 40 km. Won the state road title he never thought he could win.

105 watts on the bike in one year, on 7 to 11 hours a week.

20 minutes off his marathon on the same hilly course. 5 minutes off his 5 km.

Finished an Ironman after 11 years out of the sport. 65 watts on the bike.

Could not swim 50 m. Finished his first 70.3.

Sub-4 marathon at 51.

11 minutes off her half marathon. 34 watts on the bike.

10 minutes off his half marathon, 20 weeks after starting with walk-running.

59 watts on his 10-minute power. Two minutes off his local climb.

66 watts on the bike in 6 months. 5 minutes off his half marathon.

67 watts since his first calibration. Faster in all three sports.

80 watts since 2016. The strongest and fastest ever.

7:55 off his 10 km and 2:29 off his 1500 m swim.

54 watts on the bike in 16 weeks, while flying between the UK, the US and Australia for work.

54 watts on the bike in 6 months. 18 seconds per 100 m faster in the pool.

5:22 off his 1500 m swim and 4:24 off his 10 km, in 4 weeks.

Back from surgery. 48 seconds faster on the same time trial in five weeks, and 16 seconds off his all-time best.

Broke 40 km/h for the first time. Same fitness, three weeks later.

First 70.3. Ran the whole half marathon without walking.

40 watts on the bike and 4:30 off his run, in 6 weeks.

20 seconds per km faster off the bike, on 30 more watts.

From no bike to halfway to her first Ironman. 31 watts in 6 months.

34 watts on the bike and a lifetime 10 km PB.

3:15 off her 10K run, in 4 weeks.

3:23 off his 10 km time trial, in very windy conditions.

3 minutes faster on the same time trial, 3 weeks later, on 8 more watts.

13 watts on the bike and a sub-37 10K, in his first block.

67 seconds faster on the same course, on the same power.

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