EFFORT
Was the session harder or easier than expected?
CLIENT HUB
Your coaching. One clear place to start.
TrainHeroic keeps your programme, training history and feedback together. This Hub shows you how to use it well, so we have the information needed to guide what comes next.
Open TrainHeroic ↗COACHING LOOP
PLAN
Build the programme around your goals, current capacity and real week.
Using TrainHeroic
Your training diary and working record — where the plan, completed work, loads, history and feedback stay connected.
01FIND YOUR SESSIONREAL SCREENSHOT TO BE ADDED
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FIND YOUR SESSION
Find the assigned session in TrainHeroic and open it before training.
- 1Open the session assigned for today.
- 2Review the session structure before you begin.
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Load & Effort
The effort continuum runs from RPE 6 at approximately four or more repetitions in reserve to RPE 10 at approximately zero repetitions in reserve.
EFFORTRPE 8
REPS IN RESERVE~2
FEEL
Challenging, but clearly repeatable.
RPE and RIR are practical estimates, not exact measurements.
Load tells us what you lifted. RPE helps describe how demanding that work was for you that day.
The same load can feel very different on different days, which is why both pieces of information matter.
%1RM
Load reference, not an effort conversion.
Percentages provide a load reference. RPE and RIR help interpret how that load feels today.
LOAD REFERENCE%1RM
→PRESCRIBED TASKSets / reps
→TODAY'S RESPONSERPE / RIR
Running Intensity
The running-intensity spectrum progresses from easy aerobic work through threshold and high intensity to speed and sprint work.
FEEL
Comfortable and sustainable.
BREATHING / TALK TEST
Conversation should remain possible.
PURPOSE
Aerobic volume, recovery-supporting work and general endurance development.
SESSION CHARACTER
Longer, controlled work with a steady effort.
When an individual pace, heart-rate or other target is written in your programme, use that prescription. These descriptions explain the intent.
Use the categories to understand how the work should feel and what the session is trying to achieve.
Giving Feedback
SYMPTOMS
Any pain, discomfort or unusual tightness?
EXECUTION
Was anything technically difficult or unclear?
CONTEXT
Sleep, work, sport, travel, stress or unexpected training load.
VIDEO
Attach a relevant set when seeing the movement would help.
USEFUL EXAMPLE“Felt a bit harder than expected today — probably around an 8 out of 10. My left groin got a little tight in the last set, but it wasn’t painful. I only slept about five hours after the late match yesterday, so I felt pretty flat. I attached a video of my technique at last exercise.”
The numbers show the work. The note changes the context.That doesn’t automatically mean the plan changes. It is simply one more thing worth knowing.
Train. Record it. Tell me what mattered.
Complete the work and flag anything I should know about.
Interpret the context. Make the next decision.
Use that information alongside the bigger picture when planning what comes next.
Feedback turns the training record into context. Loads, reps and session completion tell me what happened; RPE, notes, questions and video help explain how it happened and what that means for the next decision.
FAQ & Contact
Practical answers and administrative help when you need it.
FAQ
Common client questions.
Your current programme and sessions are in TrainHeroic.
Leave training-specific feedback, questions and video with the relevant TrainHeroic session.
Add the change in TrainHeroic so the week can be adjusted around work, sport, travel or recovery.
Leave a note instead of squeezing every missed session into the rest of the week.
Stop or modify anything inappropriate and report what you felt. Online coaching does not replace medical diagnosis or emergency care.
Current capacity, feedback and changes in your week may mean progressing, holding, reducing or changing the work.
Use email for administration, access issues or anything unrelated to a specific session.
Your training record shows what you did; feedback adds what the numbers miss.
One hard session is information, not automatically a reason to react. Its purpose and whether it forms a pattern matter too.