Get to the start line intact.
Race preparation coached by people who actually race — with physiotherapy in the building for when the training load starts to bite.
Who we build race plans for
First HYROX or first marathon
You've entered, the date's real, and you've no plan beyond doing more of what you already do.
Chasing a time
You've finished one before and you want to go faster, which usually means finding the part of the race that's costing you minutes rather than simply training harder.
You broke down last time
Training was going well until it wasn't, and you either started under-prepared or didn't start at all.
Why race builds fall apart
Because most people preparing for an event do too much too soon and arrive either injured or exhausted. Two things drive it. The first is that a booked race creates urgency, and urgency makes people add volume faster than tissue adapts. The second is that the parts of a race that hurt most — sled push, sled pull, farmer's carry, wall balls, or the last eight kilometres of a marathon — are strength problems dressed up as fitness problems, and adding more conditioning doesn't touch them.
There's a third, quietly: most people ignore a niggle for six weeks because they're worried about what stopping would cost them.
The limiting factor is rarely fitness. It's whether the body tolerated the build.
How the plan is built
Work back from the date.
The plan comes from your race, not from a generic block. We start at the event, place the taper, then fill backwards — which usually reveals how many weeks you actually have rather than how many you thought.
Strength underneath the conditioning.
Strength is what makes the volume survivable and what changes the stations costing you the most time. It stays in the plan when the running or the engine work goes up, not instead of it.
Rehearse the specific demands.
Compromised running, transitions, pacing and grip. Being fit and being ready for a particular event aren't the same thing, and the difference shows up somewhere around the halfway point.
Catch problems early.
A niggle at week four is a physiotherapy appointment on the same site, often the same week. Left alone until week ten, it's a lost race.
The first four weeks
Week 1.
We take your race date, your training history and an honest count of the hours you can commit in a normal working week — then build the block from that number rather than from an ideal one.
Weeks 2–3.
The base block. Volume goes up in steps small enough to be dull, strength work runs alongside it, and we record what you did rather than what was written down.
Week 4.
A review, and usually the first honest conversation about what's achievable on race day. If the build's going well the target sharpens. If it isn't, we adjust the plan now, while adjusting is cheap.
What to book, and what it costs
Personal training carries the programme —SGD 180 a session, SGD 1,860 for twelve, SGD 3,600 for twenty-four. Most people preparing for an event use the sessions for the strength and technical work and do the conditioning themselves in between, which keeps the cost sensible over a long build.
Sports massage is the maintenance layer during heavy weeks; the sports massage therapist works in the same space as the coaches, so what comes up on the table gets fed back into the plan. Physiotherapy is there for the week something actually goes wrong.
When race preparation is the wrong purchase
If your event is a matter of days away, this is not worth buying — at that point the useful advice is to taper and turn up, and we will say so rather than sell you sessions. It is also not for anyone currently injured: start with physiotherapy and come back to the plan once you have been assessed. And if what you want is a guaranteed finishing time, no honest coach can sell you one; what we can build is the preparation that gives the time its best chance.
FAQs
Longer is better, because the build can be gentler. But come with whatever you've got — the plan is shaped by the weeks available, and a short runway changes the target rather than ruling it out.
No. A first-timer with a booked race and no plan is the most common person on this page.
Yes, and you should tell us all of it. Total load is what determines whether the build works, so a session we don't know about is the one most likely to cause a problem.
We're at KADA, 5 Kadayanallur Street, in the CBD near Maxwell MRT, open Monday to Friday 7am–9pm, and Saturday and Sunday 9am–1pm — which covers early sessions before work and longer ones at the weekend.
The plan is the difference between finishing and finishing well.
Book your free 30-minute assessment, bring your race date, and we'll tell you what the weeks between now and then should look like. If you'd rather size up the gap on your own first, the Healthspan Test is the quicker way in.
