How We Train.
At Brownlee Fitness, we utilise a comprehensive and scientifically grounded approach to training, integrating multiple physiological parameters to optimise performance. Our methods focus on balancing structured training prescriptions with an athlete’s intuitive sense of effort, ensuring that training is both effective and adaptable to real-world conditions. While various metrics provide valuable insights, our ultimate goal is speed and performance enhancement, with pace serving as the primary benchmark for success.
Our Approach
We prescribe individualised heart rate zones based on an athlete’s maximum heart rate, which is stored within their profile. Training with heart rate provides an objective measure of cardiovascular response to exercise, ensuring that sessions are conducted at the appropriate intensity to enhance aerobic capacity while mitigating the risk of overtraining. This approach supports the development of endurance, aids in tracking physiological adaptations over time, and fosters a balanced training load distribution.
Pace is the cornerstone of our training methodology, serving as the ultimate parameter for performance progression. Training intensity is strategically structured each week based on the athlete’s current fitness level and long-term goals. By training to pace, athletes develop speed endurance, refine their ability to sustain consistent effort across varying conditions, and enhance their overall running economy. While objective data is crucial, the integration of intuitive pacing judgment is equally emphasised to cultivate race-day resilience and adaptability.
Power-based training offers a precise and quantifiable approach to managing intensity, enabling athletes to make real-time adjustments that align with their training objectives. By monitoring power output, we can enhance pacing discipline, improve muscular endurance, and ensure optimal energy expenditure across different terrains and conditions. This metric allows for fine-tuned control over effort distribution, contributing to both short-term performance gains and long-term athletic development.
Our approach incorporates direct measurement of muscle oxygen saturation (SmO2) using cutting-edge wearable technology. Training with SmO2 provides real-time insights into local muscle oxygen utilisation, offering a stable and reliable indicator of an athlete’s aerobic efficiency and cardiovascular capacity. By monitoring SmO2 levels, athletes can make informed adjustments to their training intensity, ensuring optimal oxygen delivery to working muscles and maximizing endurance potential.
Balancing Data With Intuition
While these scientific metrics provide valuable guidance, we believe that an athlete’s ability to intuitively gauge effort and adapt to their body’s signals is crucial for long-term success. Our training philosophy encourages a balanced approach—leveraging data to inform decisions while fostering an intrinsic understanding of effort and fatigue. Ultimately, the goal is to train smart, push limits, and race fast.
Three Levels Of Ability
We deliver structured, periodised training programmes customised to the athlete’s experience. Beginners receive gradual progression and clear guidance, Intermediates benefit from detailed workouts and feedback, while Advanced athletes enjoy highly challenging plans with fine-tuning to optimise performance.
Beginner
We provide structured training programmes that gradually build fitness and endurance. The plans are designed to help beginners establish a solid foundation, with a focus on consistency and gradual progression. We also offer guidance on proper technique and recovery to ensure a safe and effective training experience
Intermediate
For intermediate athletes, we offer more advanced training programmes that include a mix of intensity and volume to enhance performance. The plans are tailored to the athlete's specific goals and current fitness level, incorporating a variety of workouts to improve speed, strength, and endurance. We also provide detailed feedback and adjustments based on the athlete's progress
Advanced
Advanced athletes can expect highly personalised and challenging training programmes. These plans are designed to push the limits of performance, with a focus on optimising training intensity and recovery. We use advanced metrics and real-time data to provide precise adjustments and insights, ensuring that athletes are training at their peak potential
Personalised
Our training programmes are personalised to your unique metrics, ensuring optimal performance and tailored support throughout your journey
Coached
Our training programmes are coached by experienced professionals who provide personalised support and guidance to help you achieve your fitness goals
Communication
Our training programmes offer round-the-clock communication, ensuring you have continuous support and guidance whenever you need it.
© 2025 Brownlee Fitness
