Essential Training Plan
At Tzanetakis Lab, the Essential package is the foundation for any serious effort to improve physical fitness. It is designed individually, with scientific precision and flexibility, so it fully aligns with your lifestyle.
Personalized Training Plan
We start with a phone assessment, where we analyze your training history, anthropometric data, and goals. Based on this, we create a fully personalized training program, adapted to your available time and current fitness level.
Access via Online Platform
Your program is hosted on an online platform where you can:
- View your weekly schedule
- Log and track your progress
- Your workouts are automatically synced with your sportwatch (where supported)
2320+
Goals Achieved
Personalized Training Intensities
Intensities are determined based on:
- Heart rate zones
- Pacing/speed
- Power (Normalized Power) for cyclists
- Rate of Perceived Exertion (RPE)
This ensures effectiveness, accuracy, and safety in your training.
Strength & Technique Execution
A strength program is included for gym or home application, fully tailored to the demands of your aerobic training. Additionally, you will find educational technique videos demonstrating exercises by our team’s champions, under the guidance of Ioannis Tzanetakis.
Coach Support
You have unlimited email communication with your personal coach for:
- Feedback and comments on your sessions within the online platform
Monthly Program Adjustment
Your program is updated every month based on your progress, feedback, and data from the platform.
With Tzanetakis Lab's Essential Training Program, you can lay the foundation for athletic progress safely, efficiently and enjoyably.
Training Adaptation to the Athlete
Every training plan is adjusted to the athlete according to their available time and desired competition goals.
THE LAB
TZANETAKIS LAB
Why you can trust us
We create training interventions that optimise and ensure athletic progress.
FAQ
From the elite athlete level to the “daily trainee” and clinical populations, anyone can join the Unlimited / Customized programmes. Even if you have been training for decades, or if tomorrow is the first day in your life that you will exercise, you now have the opportunity to upgrade your fitness level.
The training plan is designed and carried out exclusively by Giannis Tzanetakis, whose scientific background and coaching experience guarantee the desired results.
The programme is delivered to your email as an attached file. In addition, you receive strengthening programmes, plus training video from the drive as well related to running drills, plyometric exercises and video links of basic techniques for strengthening exercises with “weights” – resistance.
The programme is compiled, from the annual planning, to its weekly structure and daily training, on an online platform which the athlete can access. Each workout can be downloaded to the “watches – heart rate monitors” of the athlete and at the same time be accessed it via the mobile application of the platform and its web version.
The weekly Customized programme is compiled based on the trainee’s lifestyle and his/her competitive goal. Discussing it with the trainer allows the adaptation of the training sessions to the way of life of the trainee with key and decisive interventions.
Should you select the Unlimited program, you may change your workout every day. The constantly changing obligations in the life of the trainee, but also changes in the rehabilitation ability, are integrated in the programme’s constant modification.
Do you need help in selecting your training plan?
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