£55one session
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Start here if you want one session before committing to a block.
Image 1 of 3: Sam coaching a one-to-one strength session in the gym
The data is useful. Knowing what it means is the coaching.
Send a session. Get my read.
01
You send a session
A run, a strength session or a Hyrox workout, from the tools you already use, plus what you were trying to achieve.
02
I read it
What went well, what I would change and why. Runs also come back scored out of 100, judged on the session you were actually meant to do. An easy run is judged on staying easy, intervals on hitting the reps. A 70 is a real 70.
“First coach who actually reads my Garmin data before writing the plan.”
03
Your plan moves
The read tells you what to fix, and what changes next week.
Ways to work together.
See pricing →The Eight Laws of Adaptive Training
The rules I use when the plan meets the week. They decide what changes, what stays and what gets removed.
The premise underneath all eight
Training creates the stimulus. Recovery creates the adaptation.
- 01
A plan is a hypothesis.
The plan is our best current guess. Changing it when the evidence changes is the system working.
- 02
Something can be worse than nothing.
A compromised hard session can cost the full recovery bill while paying back very little.
- 03
Arrive intact.
The goal is the strongest athlete I can reliably put on the start line, healthy, on the day.
- 04
Life stress is training stress.
Work, sleep, illness, family and training all spend from the same account.
- 05
The athlete can outrank the watch.
Once calibrated, your own read can beat the device. Data and the person are interpreted together.
- 06
Interrogate every number.
A number gets no vote until we know what it represents and why it matters this week.
- 07
Great coaching is subtractive.
Preventing unnecessary work is coaching too. More training can produce less adaptation.
- 08
Communication is a training variable.
What you believe changes what you do next. Communication changes behaviour, and behaviour changes physiology.
Run it or Hyrox it. Same system.
The score adapts to the session. A steady long run and a full Hyrox simulation are judged on completely different things, and both come back scored, because staying easy and surviving a sled push are not the same skill and should not be marked the same way.
- 5K
- 10K
- Half marathon
- Marathon
- Hyrox
- Strength
- Body composition
- General health
Hi, I'm Sam
I am a runner first. I am training for the Berlin Marathon and working my way through the World Marathon Majors, so I know what it is like to have a watch full of numbers and no idea which one matters. That is the problem I solve for the people I coach.
- Qualified personal trainer and running coach
- Head Hyrox coach at Hitio Orpington
- I coach off the Garmin and Strava data you already have, every single session
My own training, live
3 in 7 days·76 km this month
Straight from my Strava, every 15 minutes · the full feed →
Send me a session. I'll give you my read.
Run, strength session or Hyrox workout. Tell me what you were trying to achieve. You get three things back: a score, my read, and the one thing I would fix first. No cost, no commitment, and it tells you in a day whether this is for you.