Home Athletes'Corner Coaching in Italy About Us
About Us About Us

Shock Team


Weekly Squad Training Sessions


Uniforms & Merchandising


Camps


Athletes


Event Calendar

About Us

Program Fees

Up to 8 Weeks

Up 9 to 16 Weeks

16 plus Weeks

Annual

(12 Months)

Standardised Self Conducted Program

Per Week

$ 20

$ 18

$ 16

n/a

Tailored Self Conducted Program

Per Week

$ 27

$ 24

$ 20

n/a

Interactive Coaching Program

Per Week

$ 33

$ 30

$ 27

n/a

Home Coach Program


Per 6 Months

Per 12 Months

910

1320

Italian Team Program

Fees on application.

These Program fees do not includes Training Peaks (TPs) On-Line Training Log Book account fees (Basic or Premium accounts). Also do not includes: squad training cards. - venues entry fees (swimming pool, running track, gymnasiums etc) - other coaches’ sessions and other non F4F squad training sessions, - training camps, ITU training sessions, time trial sessions, - club memberships, other clubs’ organised activities.


5.3 Athlete/Coach On-Line Training Log Book Linked accounts: Only for Interactive Coaching Program) $6 per week


5.4 Squad Training Card: if applicable only at athlete requests $190 Full-period or $ 90 per 10 sessions


5.5 Uniform: only at athlete requests 25% discount on RRP on athlete’s selected race suit.


Step 6) Send a request for the Chosen Program:   to Fab4Fitness at Gmail.com

 

Example:


Step 1 Sport & Event: Long Course Triathlon Event.  

Step 2 & 3 Type of Program: Interactive Coaching Program.  

Step 4 Length of the Program: 16 weeks duration.

Step 5 Program Package Cost: $605

Cost as follow:

5.1 $45 On-going athlete

5.2 $480 ($30 per week x 16 week)

5.3 $80 ($5 per week x 16 week)

5.4 N/A

5.5 N/A

On-Line Coaching Programs

Our programs are created to allow aspiring individuals to achieve their true potential. Fab4Fitness offers 20 years of experience on the triathlon scene and we have full confidence in our delivery on all levels:  Junior, U23, Age Group and Elite racing.


Athletes will need to be highly motivated and honest with the coach in order to get the real benefits that we can achieve by providing you with a custom program.  


We have three program levels ranging in price from $32 to $120 per month with differing levels of service.  


Follow These Steps:


Step 1) Choose Your Specific Sport and Event

*Triathlon events up to Olympic Distance

*Long Distance Triathlon events

*Running events up to 15km

*Long Distance Running up to Ultra Marathon

*Orienteering or Mountain Bike-O events

*Road or MTB long distance events

*Multisport events (optional disciplines: swim, ride road or MTB, paddle, run, orienteering)  

*Strength & Conditioning (Resistance Training workout) for sport specific

*Your specific activity...


Step 2) Choose the Type of Program


Standardised Self Conducted Program: Suitable for highly motivated age group athletes or other athletes wanting be coached by us. This program is a general users program. Although the program does not take in consideration individual needs, commitments and level of fitness, the program has been designed with all the considerations and strategies to achieve success. The program has been continuously tested and updated.


Tailored Self Conducted Program: Suitable for more serious and committed athletes. This athlete tailored program concept is to consider the athlete’s training needs and fitness level as well as fitting the athlete’s commitments towards goals. After receiving the first four week program, the athlete will send brief feedback, then the full training program and session descriptions will be sent to the athlete. The athletes themselves will supervise the program from start to finish.


Interactive On Line Coaching Program: On Line personalised program suitable for highly motivated age group level athletes, willing to achieve their maximum potential. This personalised program considers athlete training strength and weaknesses, needs and fitness level as well as family/social, working/study commitments. The program focuses on the technical aspects of swimming, cycling and running at any age and performance level. This program will be designed in phases of 4 weeks. By the end of each phase the coach will reconcile with the athlete’s feedback, the training outcome (amount of the workouts done and comments) in order to design the following training phase. Each phase will have specific training outcomes and tests. With monitoring and evaluation of specific tests, the coach will modify the program to better focus the athlete’s responses to training.  This program works best  if using the state of the art Training Peaks software to monitor long-term training and performance gains, race strategy planning and training volume control. This software allows 24 hour contact between athlete and coach.


Home Coach and Italian Team Programs: These personalised programs are designed for all highly aspiring athletes (Elite, Junior or Age Grouper) willing to put in the hard work. Suitable for athletes competing at ITU level events as well as for top age group level. These programs are ideal for highly motivated athletes who want to achieve their absolute best.  Athletes in this program are looking for professional long term development. The minimal lengths of the Home Coach program is 6 months, while for the Italian Program is 4 months. These programs in addition to all the characteristics of the Interactive Coaching Program look over not just the training aspect of an athlete but the long term planning and performance monitoring and management of the athlete. These programs work by using the state of the art Training Peaks software to monitor long-term training and performance gains, race strategy planning and training volume control. The software allows 24 hour contact between athlete and coach.


ITU Home Coach Program: For information about this program, contact us to receive full information.  This program is available to a limited number of ITU athletes.  The program is available on application



Step 3) Compare the Programs

Feature

Standardised Self-Conducted Program

Tailored Self-Conducted Program

Interactive Coaching Program

Home Coach Program

Italian Team Program

Program Characteristics






Type of program

Self-monitored

Self-monitored

Interactive

Monitored

Interactive

Duration of the program

Limited

Limited

Limited

4 + months

4 + months

Athlete profile: evaluation/assessment

///

Included

Included

Included

Included

Program review

///

One after Week 4

Monthly

Unlimited

///

Athlete/Coach interaction

///

Limited

Daily

Unlimited

///

Annual planning: long term planning

///

Annual

Bi-annual

Monthly

One per year

Performance monitoring and management

///

///

Monthly

Unlimited

Limited

Testing (specific tests or workout test sets) to ensure progress against plans

///

///

Monthly

Unlimited

Limited

Email correspondence

///

///

Limited

Unlimited

Limited

Training squad sessions Card (value $140 per season)

Optional

Optional

Invitation Sessions Only

Included

Included

“One to One” personal training

///

///

Limited

Unlimited

Limited

Training Peaks (TPs) Account






Interactive training log book (online athletes via TPs)

///

Optional

Strongly Suggested

Required

Required

Interactive session review (online athletes via TPs)

///

///

Via email

Via email /phone call

Via email /phone call

Hi-Tech Services






Video analysis and feedback (Online athletes via You Tube)

///

///

Monthly

Unlimited

///

Hi-Tech Training Online athletes via TPs)

///

///

Included

Included

///

Intensity Training Zones

///

///

Included

Included

///

Lactate testing

///

///

///

///

20% discount

Pathology data monitoring

///

///

Included

Included

///

Power Meter data monitoring

Optional

Optional

Strongly Suggested

Strongly Suggested

Strongly Suggested

Nutrition and Race Plan






Nutritional advice

///

Limited

Included

Included

Included

Metabolic training advice

///


Included

Included

///

Race nutritional week plan

///

Optional

Included

Included

///

Race-day nutritional plan

///

Optional

Included

Included

Included

Race-day timing

///

Optional

Included

Included

///

Race gear checklist

///

Optional

Included

Included

///

Race strategy planning

///

Optional

Included

Included

Included

Post-race evaluation analysis

///

///

Optional

Included

///

Camps and Other Services






Priority access to camps and clinics

Priority

Priority

High Priority

High Priority

High Priority

Discount for camps



10% discount

20% discount

20% discount

Shock Team uniform

Available

Available

10% discount

20% discount

20% discount

ITU Licence Athlete Services






Pathway and career planning

///

///

///

Included

Included

ITU NPS Time Trials

///

///

///

Included

///

ITU Athlete Management

///

///

///

Included

Included

ITU Professional Licence application

///

///

///

20% discount

///

ITU Bike Draft Legal, tests and applications

///

///

///

20% discount

20% discount


Step 4) Choose the Length of the Program:


Minimum of 8 weeks: Ideal for short distance events and for peaking during the season for a particular goal.


9 to 12 weeks: Ideal for medium distance events and for new events.


16 plus weeks: Ideal for long distance events, for medium distance multisport and triathlon events and for events where high performance is desired. All the programs longer than 12 weeks have to include the post event week. Planning and training the week after a long event or a long training period is essential for recovery, health and the avoiding of injuries.  


Step 5) Consider the Cost of the chosen Program Package: from point 5.1 to point 5.5 and choose your pachake.


5.1 Athlete profile set-up fee & program plan: $90 New athlete $45 Ongoing existing athlete


5.2 Program fees: see table below