321-377-9606

4dendurance@gmail.com

Services

4D Endurance Run Plans



 Gold Program - $295/12 weeks   24 Weeks recommended(2x12 weeks sessions)

 1/2 hr consultation to discuss past/present training and goals
12 week custom periodized training plan through Training Peaks and designed based on goals discussed in consultation delivered in 2 week blocks with biweekly edits
Weekly workout feedback
Free attendance to 4D run clinics
 Monthly review of program and revisions made where necessary
1 Week of Nutritional spot check of daily food log

Platinum Program- $180/month    3 Month minimum

1hr consultation to discuss past/present training and goals
Weekly custom periodized  training plan delivered through Training Peaks and designed  based on goals discussed in consultation delivered in 1 week blocks with unlimited edits
Free attendance of 4D run clinics
Daily review/feedback of training logs and edits to program made as necessary
Support for training/race nutrition, race prep and race skills
One on one run coaching sessions for form/speed/skills/consult once per quarter
1 Week of Nutritional spot check of daily food log done on a monthly basis.



4D Endurance Triathlon Plans 

Gold Program- $395/12 weeks   24 Weeks recommended(2x12 weeks sessions)

1/2 hr consultation to discuss past/present training and goals
12 week custom periodized training plan through Training Peaks and designed based on goals discussed in consultation delivered in 2 week blocks with biweekly edits
Weekly workout feedback
Free attendance to 4D triathlon clinics
 Monthly review of program and revisions made where necessary
1 Week of Nutritional spot check of daily food log



Platinum Program- $220/month    3 Month minimum

1hr consultation to discuss past/present training and goals
Weekly custom periodized  training plan delivered through Training Peaks and designed  based on goals discussed in consultation delivered in 1 week blocks with unlimited edits
Free attendance of 4D run clinics

Daily review/feedback of training logs and edits to program made as necessary
Support for training/race nutrition, race prep and race skills
One on one swim, bike or run coaching sessions for form/speed/skills/consult once per quarter
1 Week of Nutritional spot check of daily food log done on a monthly basis


Consultation - $60/hour


Swim - Stroke analysis with specific drills to correct inefficiencies 

Bike  - Fit check with recommendations for comfort/performance.

          - We will look at pedal efficiency and coach corrections to improve.

          - Ride a long with ride analysis and suggestions on the fly to help improve efficiency.

Run  - Gait check with explanation of any inefficiencies found and drills given to improve                  efficiency and performance.