Welcome to TFS!


If you are reading this, it means that you have made a good decision and want to train smart. Now we need to create an account for you in the True Coach app. This usually takes 12 to 24 hours because we do it manually. Thank you for your patience ๐Ÿ™‚

In the meantime, learn and save the following graphics. Then see a sample workout that will help you understand our concept before starting the program.

Key informations

1. Train smart – the workouts that your coach will prepare for you are based on your body’s natural adaptations and your training goals. Remember that a very large part of the effects depends on your conscientiousness and how you put into training. The coach will do whatever he can to help you ๐Ÿ™‚

2. Flexibility – you don’t have to adapt to the plan, but the plan should be adjusted to you! Remember to provide the coach with your credible time schedule. If you can’t do your workouts on specific days, the coach will help you organize it and rearrange your workouts so that you don’t lose anything.

3. Before you startafter receiving the invitation and logging in to the application, be sure to go to your account in the “Documents” tab. There you will find a glossary of abbreviations and an FAQ. Please read this information to get the most out of your training. You can also find a glossary of abbreviations HERE.

Intro training


The purpose of the warm-up will be to raise body temperature and prepare the musculoskeletal system for strength training. Exercises 2-3 are dynamic stretching and mobilization designed to increase the range of motion in individual joints. In the second half of the warm-up you will find activation exercises mainly for the lower body. Some of these movements may remind you of “mini strength training.”

1. Cardio activity 3 min of your choice: jump rope, running, bicycle, rowing machine or other

2. Deep Lunge Dynamic Stretch 20 sec ES (every side)

3. Candlestick Roll to Straddle Stretch 6x

4. Tabletop Stretch with Overhead Arm Reach 4x ES (every side)

5. Super Dog Glute Activation 10x ES (every side)

6. Glute Bridge V Walk Out 5x

7. Forward Lean to Cobra Stretch 5x

8. Plank to Deep Suat 5x

Intro training

Main workout

The following workout is built on the FBW method. This is a sample workout to help you understand tempo work and the concept of “super sets.” Learn how to perform super sets and what tempo means HERE.

A1. DB Split Squat

Sets: 3

Reps: 5, Tempo: 41X1

Rest: 30 sec before A2

A2. Pull Ups

Sets: 3

Reps: SUBmax, Tempo: 4111

Rest: 90-120 sec before A1

B1. Regular Push Ups

4 Timed Rounds:

10 Push Ups

10 KB Gorilla Row

B2. KB Gorilla Row

4 Timed Rounds:

10 Push Ups

10 KB Gorilla Row

C1. Crossfit Sit Ups

C2. Front Plank

C3. Side Plank


25 Crossfit Sitp Ups

30 sec Front Plank

20 sec ES Side Plank

Rest: 45-60s between rounds

Intro training


Cooldown is the last part of the training. Calm down, stretch and relax ๐Ÿ˜‰

D1. Child’s Pose Breath and Stretch 60 sec.

D2. Pancake Stretch 60 sec

D3. Half Bretzel Stretch 20-30 sec per side

True Coach

When you receive the invitation and access to the TrueCoach app:

1. Log in, set up your details and read the glossary abbreviations and FAQs (Your account at True Coach > Documents). If you have not already done so, complete the TRAINING FORM.

2. First, you will receive test training sessions so that we can test your mobility, range of motion, strength and endurance.

3. The coach will contact you and prepare a suitable plan for you.

4. During the program, you can count on us and we will help you with everything. Don’y be afraid to write with a question or comment how the first training went ๐Ÿ˜‰

Good luck!

Regular strength training and cycling pose a huge challenge to our body. To take care of our health and be sure of the results, we must provide the right ingredients to our muscles, organs and nervous system.

Placebo Nutrition is our partner who ensures proper supplementation during training and more.

Only our riders under the code “TFS10” can buy their products with a 10% discount.

Go to the pnnutrition.pl store and choose supplements for yourself.

Do you have a question?

Do you have a question about training? Do you want to learn more about what it looks like in practice and who we are? Check out our FAQ and find the answer to your question or use the contact form below.

Get in touch with us!

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