Free training and nutrition tools for female athletes
Free tools I give my clients.
The actual frameworks I use with my 1:1 athletes in their first weeks. Six of them do the maths for you. Put your email in once and they open up, then they’re yours.
New · interactive
The calculators.
Race Fuelling Planner
Your carb load, race breakfast and hourly fuel worked out in grams for your race, your weight and the heat.
Open the tool →CyclingPower Zones, Explained
Your FTP in, your seven training zones out in watts, with what each one is for and a session to do in it.
Open the tool →RecoveryThe Recovery Check
Ten questions, two minutes. Tells you whether to push this week, hold steady, or back off.
Open the tool →RunningYour Run Paces, Worked Out
Your threshold pace in, your seven training paces out, in minutes per km or per mile.
Open the tool →StrengthThe Injury-Proof Routine
Four tests at home, then a twenty minute routine built around whichever one you fail.
Open the tool →PostpartumReturn-to-Run Checklist
Not a date on a calendar. The symptom list and the screen that tell you when you’re actually ready.
Open the tool →The downloads
The rest of the library.
Guides rather than calculators. Take whichever one fits what you’re working on.
The First Four Weeks
A walk-run start for when you are running for your head, not your splits. No paces, no zones, no watch needed.
Get the plan →EverydayThe 75/15/10 Rule
Not sure what to actually buy? Your guidebook to eat more, eat some, eat less.
Get the guide →SingaporeSingapore Protein Guide
Struggling to hit your protein here? What’s actually available, and how much is in it.
Get the guide →TimingNutrition Timing Cheat Sheet
What to eat and when, around the sessions you’re actually doing. Before, during, after.
Get the guide →CycleThe Cycle Sync Grocery Guide
What to put in your basket for each phase, and why it changes through the month.
Get the guide →SwimmingHow Not To Drown
A short video on freestyle for beginners. Calm in the water, no jargon, no over-coaching.
Watch it →EverydayNourish to Flourish
Eating to support the training rather than survive it. The basics, done properly.
Get the guide →When the free stuff isn’t enough
Ready for the next level?
If you want the whole thing built for you, that’s 1:1 coaching. Two-minute application, I read every one personally, and I’ll WhatsApp you within 24 hours on weekdays.
Three ways in: hybrid coaching, training only, or nutrition only.
no funnel, no countdowns
Sunday thoughts
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A short email most Sundays. One training thought. One nutrition thought. One thing I'm reading or racing. No funnel. No countdowns. Just me.
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