Athlete guide
FAQ & how we work
Everything you want to know before and during your coaching: apps, rules, payment and the terms we use in your program.
Welcome to True Program
True Program is dedicated to making people fitter, healthier, perform better and feel great. Our foundation lies in years of experience, understanding human behaviour and recognising the importance of individuality. Sustainability, accountability, progression and education are the pillars we build your personal programming on.
Our specialties
- Endurance (triathlon, running, cycling)
- Olympic weightlifting
- CrossFit & HYROX
- Strength and mobility
- GPP (general physical preparedness)
Building blocks of True Program
Sustainability
Long-term success is achieved through sustainable practices.
Individuality
Tailoring programs to your unique needs, preferences, lifestyle and goals.
Accountability
We are your partners, making sure you stay on track.
Progression
Continuous improvement for lasting results.
Education
Empowering you with knowledge for a lifelong healthy lifestyle.
Coaching & training rules
Apps we use & how-to
Contacting your coach
We pride ourselves on building strong, personal connections with our athletes. You're not just a number: we're here to support you in every way.
- App comments or chat: leave a note directly on your workout in TrueCoach or TrainingPeaks, or reach out through the app chat.
- Direct message or email: for quick questions or bigger concerns we are always here to help.
- Feedback on workouts: we check all comments and give tailored advice or cues, either under the workout or in the following week's session.
Frequently asked questions
Abbreviations and training concepts
- '
- minute(s)
- "
- second(s)
- r
- rest
- w
- walk
- W:R
- ratio of work to rest, e.g. 1:1 means rest as long as you work, 1:2 means twice as much rest.
- FTP
- Functional Threshold Power or Pace.
- RPE
- Rate of Perceived Exertion, how hard a movement, workout or circuit feels on a scale of 0-10 (0 very light, 10 max effort).
- 3x2
- 3 sets of 2 reps.
- 3x2+4
- 3 sets of 2 reps for movement one and 4 reps for movement two.
- 5-4-3-2-1
- 1 set of 5 reps, 1 set of 4 reps, down to 1 set of 1 rep.
- EMOM
- Every Minute on the Minute: start the movement or set at the top of every minute, the remaining time is rest.
- E2MOM
- Every 2 minutes on the minute. Variants like E3MOM or E5MOM follow the same structure, great for complex or higher-volume work.
- AMRAP
- As Many Rounds or Reps As Possible within a set timespan, e.g. a 10-minute AMRAP.
- Superset
- Alternating between different exercises (minimum 2): a set of A1, then A2, then A3, and repeat.
- Tabata
- 20 seconds all-out, 10 seconds rest, 8 rounds (4 minutes). E.g. 20s max burpees, 10s rest x 8.
- Pyramid
- Progressively increasing then decreasing reps, intensity or time. E.g. squats 10, 12, 15, 12, 10.
- Fartlek
- Less structured interval training mixing faster efforts with easy recovery, no full rest. Often based on feel or landmarks.
- Ladder / ramp-up
- Like a pyramid but only in one direction. E.g. 10, 12, 15, 18 reps, or 5' at RPE 6, 4' at RPE 7, 2' at RPE 9.
- Tempo work
- Sustained effort at a steady, challenging pace, e.g. 20 minutes at 80-85% of max effort (RPE 7).
- Drop set
- After your main set, immediately reduce the weight and continue to failure. Great for hypertrophy.
- Circuit training
- A series of exercises (typically 3-8) in succession with minimal rest. E.g. 10 push-ups, 10 squats, 10 pull-ups, 1 minute rest, 3 rounds.
- Negative reps
- Eccentric focus: lowering slowly to emphasise control and build strength, e.g. a 5-second descent.
- Cluster sets
- Breaking a set into smaller subsets with short rests to keep intensity high. E.g. 6 reps, rest 20s, 6 reps, rest 20s.
- Sprint intervals
- Short max-effort sprints with longer recovery. E.g. 30s sprint, 90s rest x 6.