Contact us | TriVelo Coaching - Cycling & triathlon coaching experts

Athlete results

Real athletes, real numbers. Every result below comes from a Get Fast Podcast case study episode.

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

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

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

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

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

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

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

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

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

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

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

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

Bike

2:15

2:04

Run

3:53

3:42 /km

FTP test +22 W to 438 W

Roland

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

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

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

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

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

FTP

192 W

246 W

Test speed

34.3

37.9 km/h

Swim

1:50

1:41 /100 m

Jeff

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

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

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

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

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

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

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.

Contact TriVelo Coaching

Athlete results

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

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

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

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

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

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

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

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

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

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

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

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

Could not swim 600 m. Finished Noosa.

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

30 minutes faster in a 70.3 after six weeks.

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

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

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

1 hour 10 minutes faster on the same course.

First 70.3. Ran the whole half marathon without walking.

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

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

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

Could not swim 50 m. Finished his first 70.3.

join our mailing list