Welcome to Team HP3: Frequently Asked Questions

This page provides answers to common questions from new coached clients. Explore the resources and guidance below to get started, stay consistent, and maximise your results. If your question isn’t answered here, don’t hesitate to reach out to your coach.

Getting Started

  • The start line of your journey is an exciting place, filled with infinite possibilities. Begin by:

    These steps ensure we have all the information needed to personalise your training experience.

  • To track your progress and deliver workouts, we use:

    • TrainingPeaks: For workout scheduling, data tracking, and feedback.

    • HRV4Training: A tool to monitor your recovery and stress levels. Learn more.

    Make sure your devices (e.g., GPS watch, heart rate monitor, power meter) are synced with TrainingPeaks. For setup help, visit this guide.

  • Athletes may contact HP3 using the following approved methods:

    • Email: info@hp-3.co.uk – For non-urgent or detailed queries.

    • TrainingPeaks: For reviewing training sessions in the post workout notification, providing updates, and submitting feedback via the weekly roundup.

    • WhatsApp: For emergencies and non-standard communication.

    • Microsoft Teams: For uploading documents.

    • Phone/Video Calls: By prior arrangement with your coach, frequency depending on your coaching package level.

    • In-Person: Where feasible and agreed upon in advance.

    See the communication policy for further details

  • You can update your availability in TrainingPeaks:

    • Add a note to your calendar with details about holidays, work travel, or family commitments.
      This ensures we tailor your training load to fit your life. Learn more.

Training Plan and Progress

  • At Team HP3, consistency beats everything—intensity, volume, and even passion. Focus on maintaining regular workouts, even if they’re shorter or easier than planned. Ask yourself:

    • Are there any life changes affecting my ability to stay consistent?

    • How can I adjust to ensure I keep showing up?

    Remember: “Excellence is not an act, but a habit.”

  • Workouts are delivered through TrainingPeaks and designed with your goals and fitness in mind. Each session includes:

    • Instructions on duration, intensity, and metrics (e.g., pace, heart rate, or power).

    • Links to resources explaining training zones and intensities. Visit this guide.

    Your zones are continually monitored and adjusted to reflect your progress.

  • Missing a workout occasionally won’t derail your progress. Focus on completing key sessions (e.g., long runs or high-intensity intervals). Avoid trying to “make up” for missed sessions by overloading your schedule—consistency over time matters most.

  • After completing a workout in TrainingPeaks, add a comment with:

    • How you felt before and during the session.

    • Challenges or successes.

    • Any adjustments needed for the future.

    This feedback helps refine your training plan and ensures it aligns with your needs.

  • We recommend using HRV4Training to track heart rate variability (HRV), which measures how your body is responding to training and life stress. Sync the app with TrainingPeaks to provide insights on recovery. Learn more.

Goal Setting and Problem Solving

  • Goals provide the framework for your training and competition. Use the ACT framework:

    • Accept your current state.

    • Create your desired state.

    • Take Action through structured goal setting.

    Revisit and adjust goals frequently as your fitness evolves. For more guidance, explore our Season Review and GoalSetting tool.

  • Setbacks happen—what matters is how you respond. Start by:

    1. Identifying the issue (e.g., schedule conflicts, fatigue, or illness).

    2. Simplifying your approach—focus on basics like rest, hydration, and manageable workouts.

    3. Creating solutions for potential obstacles (e.g., keeping snacks handy for busy days).

    Remember: “The first rule of holes is; if you find yourself in one, stop digging.” Communicate challenges with your coach so we can adjust your plan.

Team HP3 Perks and Partnerships

  • As a Team HP3 member, you enjoy exclusive discounts with:

    • Scarpa: 25% off (Scarpa Shoes, code: TimP25).

    • Precision Fuel & Hydration: 15% off (Visit here, code: TM-HP3-2024).

    • Montane: 50% off web prices (orders placed via Tim).

    • Sidas: HP3-10 this provides a 10% discount at https://sidas.store (UK shipping only)
      Sidas keeponrunning23 gives you 20% when you buy 3 or more items.

    • Supernatural Fuel and get 15% off with TPIG21 https://supernaturalfuel.com/



    See the full list of partnerships here.

  • HP3 collaborates with students from Salford and Liverpool John Moores Universities to enhance their learning through placements. If you’d prefer not to have students involved in your sessions, simply let us know.

Onboarding checklist:

  • Complete the Coach-Athlete Contract.

  • Set up TrainingPeaks and sync devices.

  • Submit PAR-Q and personal details.

  • Explore coaching resources on the website.

  • Log your first workout and provide feedback.

When we embark on a journey to improve endurance performance, the key is to do so in a way that respects both ambition and health. Over many years of working in sport, I have established two guiding frameworks that underpin everything I do: a training philosophy and a coaching philosophy. While they are closely related and often overlap, understanding the subtle distinctions between them will help you appreciate how I support your growth as an athlete.

My Training Philosophy
My training philosophy is a holistic, long-term strategy designed to enhance your athletic performance over time (Sandbakk et al., 2024). This approach acknowledges that progress must be sustainable, adaptable, and considerate of the many pressures we face—work, family, and life commitments. Instead of pushing towards “maximal” training loads at all costs, I focus on balancing training volume, intensity, and recovery, ensuring that you remain healthy and motivated. Every training plan I develop encourages consistency, process goals, and respect for your individual needs.

My Coaching Philosophy
My coaching philosophy, on the other hand, is about creating a supportive, athlete-led environment. You are at the centre of the decision-making process. While I provide evidence-based structure and guidance to help you move forward, you retain the autonomy to adapt and make choices that fit your daily circumstances (Myracad, n.d.). I see my role as that of a mentor, educator, and sounding board rather than a directive authority. We communicate regularly, set clear goals, and jointly reflect on what works best for you. This ensures that your training not only develops fitness but also nurtures confidence, self-awareness, and long-term engagement with the sport.

Bringing It All Together
When combined, these philosophies shape the way we approach your training experience. In practice, this means that while your overall progression is guided by a long-range, health-oriented plan, we remain flexible. We make the most of the time and resources at your disposal, and we adapt to real-world challenges as they arise. The structure is there to guide you, but the space to adapt ensures you are never “locked in” to a single, rigid path.

Why This Matters for You
By understanding these philosophies, you’ll see that I am committed not just to helping you get fitter or faster, but to doing so responsibly and sustainably. This approach aims to help you feel better equipped to make informed decisions on your training journey, and to keep improving without compromising other important aspects of your life.