Results
Progressing with Théo
Four different goals, one method: structure, consistency and precise follow-up.
Triathlon · Hybrid
Matthieu
−54’29
on La Tour Genève Triathlon, in one year
One year of structured preparation to turn a race "just to finish" into a sub-3-hour race.
Achievements
- Swim−8’0344:42 → 36:39
- Bike−22’071:42:03 → 1:19:56
- Run−20’551:14:01 → 53:06
- Transitions−3’2412:49 → 9:25
The method
The preparation
- 12 months of structured, progressive work
- Specific strength training built in: running, swimming and strength work
- Specific work on all 3 disciplines and transitions
- Progressive overload and adapted volume increases
- Commitment and seriousness at every session, without exception
Testimonials
« It was exciting to come back to a race I already knew, but with a truly tailored preparation. So much enjoyment and pride in cutting an hour off a race that seemed impossible two years ago! »
Matthieu
« An expected result, because it was prepared with rigour and precision. He managed his race intelligently and hit the goal. Well done! »
Théo, coach
Getting fit · Remote
Melissa
4× / week
since June 2025, without exception
Coached remotely from London: from getting back into sport to finishing two HYROX races, and now preparing a HYROX Doubles Pro. A transformation built on consistency, and on the joy of feeling strong.
Achievements
- Training routine4× / weekSince June 2025, without exception
- Running15–20 kmKnees feeling great
- HYROX2 finishesNext challenge: a Doubles Pro
- Weight−4.5 kgSince June 2025, now stabilising
- Pull-ups1 strictChin-up, almost 2 overhand
The method
Weight loss
- Regular training: building the right lifestyle habits
- Balanced nutrition: macros at the centre, supporting training
- Alternating loading and deloading phases
- A light calorie deficit to last, tracked daily
- Reverse diet to make the changes stick
HYROX prep
- Progressive cycles towards strength
- Specific and threshold work, increasing as races approach
Painful knees
- A progressive return to running
Testimonials
« It’s crazy and so good to feel strong! I really noticed it during one session this week. I love our coaching sessions! »
Melissa
« Programme intelligently. Manage the goals, the motivation and the plan. Keep it fun, but do what it takes to reach the short-term goals, while already anticipating the next ones. »
Théo, coach
Weight loss · Hybrid
Tiago
−51.8 kg
in seven and a half months, without missing a session
At 19, Tiago was already going to the gym. What he lacked was a method. Chapter 1 of an ongoing transformation.
Achievements
- Consistency0 missed sessionsSince February 2026
- Weight−51.8 kg179 → 127 kg in seven and a half months
- Nutrition95 %Of daily targets met
- Deficit300 kcalPer week: gentle and sustainable
- Goal95 kgChapter 2 in progress…
| 1 March | 176.5 kg |
|---|---|
| 1 April | 167.5 kg |
| 1 May | 160.2 kg |
| 1 June | 153.5 kg |
| 1 July | 147.6 kg |
| 1 August | 140.8 kg |
| 1 September | 133.9 kg |
| 1 October | 127.6 kg |
| 6 October | 126.9 kg |
The method
The gym
- Alternating intense and deload cycles
- Fat-burning efforts: using fat as fuel
- 4 sessions a week, without exception
Nutrition
- Rethinking the plate: portions and food quality
- Planning the deficit: 300 kcal per week, progressive and sustainable
Consistency
- The number one tool of any lasting transformation
Return to running · Remote
Fabien
0 injuries
since June 2026, coached remotely from Dubai
IT band syndrome since 2022, Achilles tendinitis in 2025, piriformis inflammation in early 2026: Fabien got injured every time he returned to running. Since June, he has been stacking injury-free weeks, and can finally aim for his favourite distances: half marathon and trail.
Achievements
- Injuries0Since June 2026, after 3 injuries in 4 years
- Volume×2As many km in 3 months as in 6 months last year
- September20 km / weekPlan followed, week after week
- 2026More kmThan 2025, in only 6 months of running
- GoalHalf & trailJanuary 2027 · Chapter 2 in progress…
The method
Strengthen first
- General strength work to rebuild a solid base
- Then specific work to prepare tissues for the demands of running
Stack the weeks
- Volume increasing in small steps
- Rigour: each week builds the next
Listen to the micro-signals
- Weekly feedback: how he feels, fatigue, pain
- Adapt fast, before a signal turns into an injury