Stop wasting sessions. Get faster in 12 weeks,
or every week of coaching after that is free
until you are.
About
This has produced hundreds of personal bests, multiple podiums, and multiple world championship qualifiers.
I wasn't a gifted athlete. Growing up in Victoria, I spent years in junior sport, and most of that time on the bench. Then in 2021 I found triathlon, and something clicked. I fell for the physiology, the structure, the idea that you could engineer performance through smarter training.
For my first twelve months I trained using generic zones and cookie-cutter programs that weren't built for my physiology. I was doing the work but not getting the results. The moment I learned to individualise my program, everything changed.
By 2023 I had my professional license. Today I race PTO-ranked and continue to compete actively, so the principles I write into your programme are the same ones I am using in training every day.
You get direct access to me. We talk, we review, we adjust. Every programme is built from your data, not a template. I care about the outcome more than you'd expect a coach to.
Trusted by 400+ athletes
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Rachael took 22 minutes off her 70.3 time in just 6 months, highlighted by a 15-minute run improvement and nearly 3 minutes saved in transitions. She rose from 14th to 3rd in her age group and qualified for the IRONMAN 70.3 World Championships, a huge milestone that reflects her rapid rise through the field.
Lachlan delivered an exceptional breakthrough, securing a podium finish in his first-ever Ironman through mature pacing, strong bike execution, and a brilliantly controlled marathon. He also qualified for the Ironman World Championships on debut, something extremely rare at any level. On top of that, he improved his standalone marathon by nearly 5 minutes this year while averaging only 50 km per week, far below the 100+ km he once ran as a pure runner. His development in durability and efficiency has been enormous.
Rodney improved his 70.3 finish time by 12 minutes year-on-year, moving from 6:02 to 5:50. His run split alone improved by almost 20 minutes, dropping from 2:41 to 2:22, showing a huge leap in pacing and durability. He had completely stopped training after his previous Melbourne 70.3 and only restarted structured work 12 weeks before the 2024 race. And with his 2023 swim being significantly shortened, his true full-course improvement is even greater than the headline suggests.
Riley took 24 minutes off his half-iron time at West Sydney 70.3, posting 4:11:08 with a 27:08 swim (1:26/100m), 2:15:35 bike (39.8 km/hr), and a 1:25:12 run (4:02/km). His bike split improved by 6 minutes and his run by a huge 16 minutes, putting him 9th in the M18-24 age group. A clear step up from his Husky breakthrough, and a sign there is still plenty of runway ahead.
After just 12 weeks of structured training, Riley won his M15-19 age group at Husky and finished 13th overall with a 2:14:22 Standard Distance performance. A massive early breakthrough and a sign of genuine long-term potential.
Before coaching, Jeremy was performing well at the club level, winning the B-Division Single Scull at Footscray Regatta and earning Male Champion at Footscray City Rowing Club. After beginning structured training, he stepped decisively into higher-level racing, qualifying for the Victorian State Championship Final in the Lightweight Men's Single, finishing 5th in the state with a 2k time of 7:47.98, and racing the A-Grade Single among some of Victoria's strongest scullers. A clear progression: B-division winner to club champion to state-level athlete to top-5 in Victoria.
Dylan delivered a major step forward at Melbourne 70.3, taking around 30 minutes off his bike split and about 9 minutes off his run compared to his previous 70.3 performance. The swim can't be compared due to the swim cancellation, but the bike and run gains alone resulted in a standout 4:10 finish, marking a huge lift in speed, strength, and competitiveness.
Zac produced a massive breakthrough over the marathon distance, running 4:11 and taking 27 minutes off his previous best in just 6 months. A clear sign of rapid improvements in aerobic capacity, pacing, and overall durability, with plenty more upside still to come.
Zack dropped an 11-minute personal best in a sprint-distance triathlon after just three months of structured training, achieved without a taper and straight out of a normal training week. Zack is one of the most consistent athletes on the roster and is a great example of what can be achieved.
Craig came in from pre-written programs, unsure about the value of 1:1 coaching. After just 10 weeks of structured training, he took 25 minutes off his 70.3 time at Geelong, going from 5:12 to 4:47. His bike split dropped from 2:35 to 2:23, nearly 12 minutes faster. His run went from 1:57 to 1:44, nearly 13 minutes faster. He finished 22nd in his age group after placing 75th the year before. One of the most consistent athletes on the roster and a clear example of what focused, individualised coaching can produce in a short timeframe.
Across a single race season, Kyle cut 15 minutes and 22 seconds from his 70.3 time, including a 7-minute faster bike and 4-minute faster run. He achieved this while self-coaching using the Tremayne Performance Method, earning his professional licence just 10 months after his first race, and after only 2 years of total training. A rapid rise built on discipline, structure, and the same methodology now used across the Tremayne Performance athlete roster.
The Process
A systematic 6-phase approach that takes you from where you are to where you want to be, with precision at every step.
Build volume safely, prevent injury, and establish schedule consistency that fits your life.
Establish your individual heart rate values to personalise every single workout from day one.
Develop foundational endurance across swim, bike, and run with structured progression.
Heart rate normalised power and pace curves built from every session you complete. The whole shape of your engine, not a single number.
Fully individualised training with 6–8 week testing blocks to track progress and adapt.
Targeted programming optimised for your key events. Arrive at the start line ready to execute.
The Edge
The full shape of your fitness, built from the work you are already doing.
A single number cannot describe an athlete. An FTP test gives you one wattage. A 5K time trial gives you one pace. Neither tells you how your fitness is shaped or how it holds up under fatigue.
Most programs you have ever followed were not built for you. They were built for someone else in another era, printed in a training book, and applied to anyone who picked it up. Every layer carries error. Zones from a population average. Thresholds from a single test. Distributions from elite-volume athletes applied to working professionals. The assumptions stack until what reaches the athlete bears almost no relationship to their actual physiology.
The performance curve works differently. It starts from the rawest data we have: the actual power you produced, the actual pace you ran, the actual heart rate cost of producing it. Every point on the curve is a real number from a real session. The athlete is the input. The data is the analysis. The program is what falls out the other side.
Thirty seconds out to several hours. A short surge matters to an Olympic-distance athlete. A three-hour sustainable output matters to an Ironman. One number cannot describe both. The curve does.
The information lives in the shape, not in any single point. Whether your 15-minute power sits at 90 percent of your 5-minute power or 70 percent tells us which race you are built for, and exactly what the next block of work needs to develop.
Every ride and every run updates the curve. Heart rate normalisation strips out the daily noise of heat, fatigue, sleep, and hydration so real physiological change shows up in the numbers instead of being buried by them.
That is what first principles actually look like.
Same 20-minute power. Same 60-minute power. A single-number test would prescribe identical training for both. The curve tells you they need completely different programs.
Flat curve. Holds nearly 80 percent of FTP at three hours. A long-course engine. Programming here is about growing the whole curve, especially at the durations that actually decide the race.
Steep curve. 3.5x FTP at thirty seconds, but only 60 percent of FTP at three hours. A short-course engine. Programming protects the top end while building sustainable aerobic output underneath it.
Any single-number test treats these two athletes as the same athlete. Every duration where the real coaching decisions get made is completely different. The curve is the only tool that sees it.
Real progress is not one number going up. It is the whole curve lifting, with the ratios between durations telling you the shape is right.
Twelve weeks of structured work. No lab. No maximal tests. No lactate meter. Heart rate and power only.
The whole curve lifts. Every duration climbs, and the shape flattens as sub-threshold output grows faster than peak output, because that is where the volume sat. For a long-course athlete this is exactly what a good block is supposed to deliver. Growing the whole curve, not trading one end for the other.
Trading ends of the curve is called pivoting. It is a deliberate late-stage choice during race preparation, not a sign of fitness improvement. Confusing the two is one of the most common self-coaching errors. The curve makes it impossible to mistake pivoting for progress.
Traditional tests give you one number from one day. The curve gives you every number from every day you train.
An FTP test answers one question. The curve answers every question that actually matters for building an individualised program.
Requires a power meter or smart trainer for cycling data and a GPS watch or foot pod for running data. Works with any Garmin, Wahoo, Polar, or Suunto device.
Investment
No tiers. No upsells. Every athlete gets the full service.
Triathlon · Cycling · Running
+ $400 onboarding fee
+ GST for Australian residents
The 12-Week Results Guarantee
Grow your power or pace duration curves in your first 12 weeks, or every week after that is free until you do.*
*Subject to terms and conditions (check FAQ section below).
The 4-Week Money-Back Guarantee
If you don't enjoy the programme and leave in the first four weeks, I'll refund your onboarding fee.
*Requires a power meter or smart trainer for cycling and a GPS watch or foot pod for running. The onboarding fee is non-refundable.
Select whether you are Australian or international for GST purposes. This will take you to the payment page.
Pay your $400 onboarding fee now to secure your spot. Weekly billing of $80 begins on your program start date, with no minimum commitment.
Your onboarding email includes a welcome video, onboarding form, booking link for your onboarding call, and my WhatsApp number. Check spam if needed.
In the days following, you will be given access to further Tremayne Performance onboarding and educational content.
FAQ
There is no minimum commitment. Cancel any time with two weeks' notice.
Yes. I coach the full range, from athletes getting off the couch to complete their first triathlon, all the way up to athletes on the edge of professional racing. A lot of elite-level coaches forget what being a beginner feels like. I was one myself not that long ago. The programme is built around your physiology and your starting point, not a template.
Yes. Most athletes on the roster are training for triathlon, but the same methodology applies just as well to a cyclist chasing a stage race goal, a runner chasing a marathon PB, or anyone who only wants coaching in one discipline. If you train only one or two of the three sports, your programme covers exactly that. Same rate, same access, same approach.
Yes, absolutely. I coach internationally and currently work with athletes all over the world. Check-in windows have been set to suit all regions.
No, you do not need a power meter to start. To maximise the individualisation of your programme, however, a power meter is required to build a power-duration curve and properly analyse your cycling performance. Without one, the cycling side runs on heart rate and RPE.
Beyond the obvious sport-specific gear (a bike, running shoes, swim kit), the only piece of equipment you actually need is a quality heart rate strap. I recommend the Polar H10. Everything else, a power meter, a GPS watch, a smart trainer, is extremely nice to have but not strictly necessary. You can complete every session of the programme from a phone and a heart rate strap.
You can book a 15-minute check-in call once a week, scheduled at a time that suits you. WhatsApp is open Monday to Friday on Australian Eastern time, and I clear the inbox multiple times each day (around lunch, mid-afternoon, and 5pm), so most replies land within hours. Video form review and race-week planning as needed. The plan keeps adjusting based on what we talk about. You are not chasing me for a response, and I am not just sending you a calendar of sessions.
The plan adapts to a whole host of situations. Whether it is quick advice via WhatsApp for a session you need to reshape on short notice, or a full programme restructure when something bigger happens, the programme moves with you.
Online coaching is actually better than in-person, not worse. An in-person coach hands you the session they have written for the group that day, which is general and non-specific. They are also handling too many athletes face-to-face to give you tailored feedback in the moment. Online removes all of that. Your programme is built for you alone, you have a consistent line to me, and there are no distractions from the work.
The guarantee triggers if, by the end of 12 weeks, your bike power-duration profile or your run pace-duration profile has not grown across at least two of three duration domains (short, medium, long). If that happens, every week of coaching after that is free until growth is recorded.
It is stringent on 80% compliance throughout the 12 weeks:
Only sessions prescribed in TrainingPeaks count toward compliance. Self-directed sessions, third-party sessions, group rides or runs, races, and any substituted sessions do not count.
The cycling component of the guarantee requires a functioning power meter or smart trainer for the full 12 weeks. The running component requires a GPS watch or foot pod for the full 12 weeks.
Any continuous period of seven or more consecutive days without completing a prescribed session voids the guarantee for that 12-week window. You agree to notify me in writing of any planned or actual break of seven days or more.
Growth is defined as a measurable improvement of more than 1.5% at any point along the relevant duration domain, compared with your baseline curve recorded during onboarding.
It is the front-end safety net. I want you to feel comfortable coming into the programme. If in the first four weeks you don't like the way I run things, I'll refund your onboarding fee.
Stop guessing. Start progressing. Get in touch and let's build your personalised triathlon training programme.