PROGRAMS

Every tier starts in the same place: finding what's actually holding you back.

Start Here

  • Before any programming, we talk. I want to hear your training history, your injury patterns, what you're chasing, and what's actually motivating the change right now.

    By the end, you'll have a clear, honest recommendation on the right path forward, including if Baseline isn't the right fit. No pressure to decide on the call, and nothing to sign.

    Note: Baseline doesn't work with athletes who have an active, unresolved injury. If that's you, I'll point you to a trusted PT. Once you're cleared, this is exactly where you rebuild the durability that keeps it from happening again.

  • Not ready to commit to a full program? Start here. We run together, filmed at easy and moderate effort, and I coach you in real time, the way I coach every program client.

    You'll get your form broken down (cadence, stride, arm carriage, posture), a live heart rate audit, and a full read across all five pillars. A written Durability Report follows within 48 hours, with a practice card to start on immediately.

  • A true, lab-measured read on your aerobic ceiling, not a watch estimate. You’ll complete a maximal test on a metabolic cart while I coach you through the effort and read the data live. Afterward, we’ll break down your VO2 max, VT1, VT2, and training zones so you understand what the numbers actually mean for your training.

    You’ll leave with a one-page results card containing your measured VO2 max, zones, and clear guidance for putting them to work. It pairs naturally with Baseline Core or Signature and gives us a measurable baseline to build from and track over time.

    Conducted in person at Integrative Performance in Arlington, VA. Not available virtually.

Programs

  • The foundation, on its own. Week 1 is a full diagnostic across all five pillars,.

    Weeks 2-6 go deep on your primary constraint, with maintenance work on the other four so nothing atrophies. By Week 6, you'll know your weak link by name, see measurable progress on it, and leave with a plan for carrying that work forward. Works as a complete, standalone program.

  • The full arc. The first six weeks are Baseline Core in full: we put disproportionate attention on your primary constraint.

    The second six weeks carry that work forward into whichever track fits your goal, race-specific peaking or general durability.

    Weekly 1:1 coaching and unlimited messaging support run the entire way through, with ongoing adjustments as your training progresses.

  • You did the work. This keeps it running. For Core and Signature graduates only: monthly programming tailored to your constraint profile, a monthly 1:1 check-in, unlimited messaging, and community access with other Baseline members.

    You're not rebuilding from scratch here. You're catching the next small issue before it becomes a problem again.

Add-ons

  • Add a second in-person session to your Baseline program each week. Built for active Baseline athletes who want more hands-on coaching, technical correction, and accountability. This is more of me in your training, not just another workout.

  • Race-day coaching, start to finish. Pacing, effort monitoring, form cues, and real-time adjustments, so you can focus entirely on executing.

    Offered by application only, based on race distance, pace, and logistics. Travel available; athlete covers travel and lodging.

  • Any Baseline service delivered outside the DMV. Custom quote per trip.

NOT SURE WHICH TIER FITS? LET'S TALK IT THROUGH.