Garth Fox - Scientific Performance Coaching
Scientific Performance Coaching

"A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh
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"Numbers don't lie.
Objective measurement and quantification of an athletes' abilities combined with precise analysis of the specific physiological requirements of success in the athletes target race, should always be the starting point."

Garth Fox


A Scientific Approach
to Fitness

Britain is now arguably the world leader in the field of sports science and human performance and I am very proud to be a product of this system. Not surprisingly therefore, mine is a scientific and highly individual approach to performance. Numbers don't lie. Objective measurement and quantification of an athletes' abilities combined with precise analysis of the specific physiological requirements of success in the athletes target race, should always be the starting point. Thereafter, it is all about the right training stimulus applied at the right time. I like to say to my athletes that the most training they will ever do, is the most that they can successfully recover from and adapt to - not a metre or a watt more. Maximal adaptation to training, not maximal training is the way we roll!

Read Garth's post-race analysis for SRM:

Garth's additional notes on Ironman 70.3 Santa Cruz 2016

It was also the fastest bike split for the 3rd consecutive race. He is flying and this was the best performance I have ever see from him.

His performances are improving each race and as we move towards the World Champs in Hawaii, with careful planning and some luck, his peak will arrive during this important week. As in finance, recent performance is not always a guarantee of future performance but recent training load and intensity distribution is a pretty useful indicator!

With Michi, (as with most of my athletes) we use a very simple but effective system to evaluate the training intensity as experienced by the athlete irrespective of numbers. It is how hard the athlete ‘felt' the session to be that really matters and, with some practice, athletes get very good at doing this. Very simply, every session is uploaded to TP and then Michi ranks it as E: (easy), M: (medium) or H: (hard) according to what it felt like - see an example of a typical week of training for Michi below:

So then this enables me to look back over, say, the last 15 weeks prior to these increasingly strong performances and get a very good idea, very quickly as to what seems to be working in terms of sessions but also training load as perceived by the athlete rather than just going on what the numbers might suggest as in the TSS or Performance Management Chart - although these often do support the reality reasonably closely.

Thus, in the last 15 weeks Michi did 224 training sessions (including all S&C and of course races themselves, of which he had 4 leading upto SantaCruz - Ironman Austria (2nd), Ironman 70.3 Boulder (6th), Ironman 70.3 Timberman (2nd), Xterra Beaver Creek (3rd)). Of those 224 sessions he perceived 124 to be Easy, 63 to be Medium and 37 to be Hard or a 55%/28%/17% - and as I said, those hard ones included Heavy S&C sessions and race efforts and indeed many of the rest were swims sessions. Considering his Bike/Run form has been exceptional it is therefore quite surprising perhaps that he only did a total of 9 bike and 9 run sessions which he scored as ‘Hard’. Not many in a 15 week period! My point? Great performance comes from knowing when you feel great and when you feel just pretty good. It is only on the former that you push really hard in training. The rest of the time should be easy or at most below a race effort. The single biggest obstacle to better performance at any level is impatience.

Thats probably enough for now!,



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  • When I met Garth in 2013, in my late 40s, I was already in reasonable shape. Or so I thought! The programmes Garth has set for me have coaxed me along to a much higher fitness level.

    Brian Shea, Investment Banker, Surrey

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  • Hi Garth
    Many thanks for a truly memorable weekend. The training, teaching and experience was fantastic: I was still reliving some of those climbs on the plane home! It was also great to meet your lovely family.
    Thank you again and I can’t wait to get back down for another weekend of precision training.

    David Persaud, London May 2015

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  • I was fairly new to cycling. I loved it, but felt like I had reached a plateau - I was suffering from frequent illness and injury, I didn't see much reward out for the extra effort in, and consequently my motivation was starting to falter. By good fortune, the gurus at Cyclefit recommended Garth Fox - and I haven't looked back since.

    Max Kirby

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  • {Garth is} a man of integrity, who seems to be driven by nothing more than a desire to help others to achieve their dreams - be these to finish a sprint triathlon, or to qualify for Kona - Garth will be at your side (sometimes literally!) every step of your journey. You're in safe hands.

    Professor Alison McConnell, BSc, MSc, PhD, FBASES, FACSM.
    Professor of Applied Physiology, Brunel University, UK. Author of "Breathe Strong, Perform Better"

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  • My goal after having two children was to get back to at least the level of 10k running performance I was at before having children, which was 50 mins. Under Garth's highly professional guidance I recently managed a time of 45 mins and came 6th in my age group! I am ecstatic and have already set my sights on a triathlon next year. As Garth always tells me, the limits are only where you set them. Thankyou!

    Karine Seguin - Head of European Business Development – Financial services sector, London

  • Garth's success in the field of sports physiology begins with his passion and respect for endurance events and the human body. He has a deep understanding of the connection between training, racing, recovery, and nutrition and how proper balance in life can optimize one's performance.

    Michi Weiss - Pro Ironman Triathlete.
    2011 Xterra World Champion, Olympian and 4X Ironman Champion.

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  • Garth's enthusiasm for endurance sports physiology seemingly knows no bounds. He has a great understanding of the human body and how it responds to rest and training. He's also one of those rare people who have both communication and analytical skills, when most people only have one or the other.

    Phil Mosley - Elite Triathlete & Coaching Editor of Triathlon Plus magazine

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  • Garth really knows how to connect the dots between training and performance. His enormous expertise in physiology and sports science makes his training interventions very perceptive and his ability to tease out the precise adaptations required for the desired improvement in performance with different training stimuli is uncanny.

    Peter Leo - U23 Triathlete - Student of Sports Science

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