Welcome to The 456 Crew.
Where we all train together.
The 456 Crew
The 456 Crew is a 12-week seasonal training cohort for athletes who want a clear plan, supportive community, and a doable way to build their base.
SUMMER EDITION: June 22-September 13
Early Bird Registration June 1-June 7 at $179
General Registration June 8-June 21 at $199
Don’t delay, Spots are limited for the first 12-week cohort so I can keep the group personal, supportive, and organized.
What’s included:
12 weeks of structured training
A full seasonal base-building block designed to help you build consistency, confidence, and endurance.
6 workouts per week
All beginner friendly: Two swim, two bike, and two run workouts each week.
Nothing over 45 minutes
All workouts will be timed-based with RPE (rate of perceived exertion).
Delivered through TrainingPeaks App
Your workouts are easy to access, track, and follow from your phone, watch, or computer.
456 Crew WhatsApp community
Stay connected with accountability, encouragement, and space to ask general training questions.
Occasional group challenges
Fun, motivating challenges to keep the cohort engaged and community-centered.
Bonus Zoom yoga sessions
Live yoga sessions (recordings available) to support mobility, recovery, strength, and better movement.
Who it’s for:
Beginners looking to build a base for the sport of triathlon.
Athletes looking for a virtual community to workout with and stay motivated with.
Athletes who are re-entering the sport after some time away.
Athletes who don’t necessarily have an upcoming race that they are building to within the next few months.
Note:
This membership is not individualized 1:1 coaching. The workouts are written for the group and are not customized to your specific injury history, race calendar, fitness level, or personal goals. If you need highly personalized programming, frequent plan adjustments, or race-specific coaching, 1:1 coaching may be a better fit.
How does it work?
The 456 Crew runs as a 12-week seasonal cohort, which means everyone starts together, trains through the same base-building block, and moves through the program as a group.
1. Join the cohort. Once enrollment opens, you’ll sign up for the upcoming 12-week season.
2. Complete your onboarding form. After signing up, you’ll receive a short onboarding form to your email. Please complete as soon as possible so I can collect your TrainingPeaks email, basic training background, and the information needed to get you set up smoothly.
3. Get added to TrainingPeaks. Your workouts will be delivered through TrainingPeaks, where you can view, track, and follow each session from your phone, watch, or computer. You are not required to upload your data if you do not want to!
4. Join the WhatsApp community. You’ll be invited into the 456 Crew WhatsApp group for accountability, encouragement, weekly updates, and space to ask general training questions.
5. Follow the weekly plan. Each week includes 6 workouts: 2 swim, 2 bike, and 2 run. Every workout is 45 minutes or less, so you can build consistency without training taking over your life.
6. Move through the 12 weeks together. Throughout the cohort, you’ll have community support, occasional challenges, and bonus Zoom yoga sessions to help you stay motivated and connected.
The goal is simple: show up consistently, build your base, and feel supported while you do it.