Plan by DESIGN
Train with a plan made for your life
Your life. Your context. Your rhythm. Your plan.
Do you download training plans or use "smart" apps, but after a few weeks the plan clashes with your reality, frustrates you or leaves you exhausted?
With Plan by Design I offer you something different: an 8-week plan created from scratch for you, based on your life context, your energy, your responsibilities and your real goals.
Don't adapt your whole life to a generic plan. Make the plan fit your life.
🎯 For cyclists, runners, triathletes and active people who want to train consistently, take care of their health and make sustainable progress.
📌Here I design a plan that respects your schedule, your body and your mind - and that includes physical training, minimal nutrition guidelines and mental work so you can sustain the process.
Difficulties with generic plans
You train, download plans, try out apps... but..:
The plan does not fit with your actual schedule, family, work and travel.
You feel that you either don't get there, or you have to push too hard to "deliver".
You end up frustrated, skipping sessions or quitting halfway through.
You disregard minimal nutrition guidelines and that affects your energy, recovery and metabolic health.
You feel that everything is focused only on "more load" and not on how you feel or your state of mind.
AI plans may seem personalized, but they are still based on generic databases, without the human feeling of someone who listens to you, knows you and has accompanied many other athletes in similar processes.
⚠️ Without a plan that is truly designed for your life, it is easy to fall into the trap of believing that "you are the problem", when the problem is the design of the plan. Your results don't speak to your value, they speak to your plan.
My Solution - Plan by Design (8 weeks)
With Plan by Design I offer you a simple but profound process:
a real conversation + a detailed form + my experience as a coach = a tailor-made plan for you.
How it works
Book your initial call
Choose an available date and pay for the service.
In the confirmation message you will receive a link to a form that you must complete before the call.
2. Complete the previous form
There you share:
your objectives
your current strengths
problems or blockages you have had
your previous training experience
your agenda and life context
your preferences and training style
This form is required for the call to be truly profitable.
3. Personalized call (30-40 minutes)
In the call we delve into your history, your energy, your responsibilities, your health, your relationship with the sport and what you really want to achieve. It is a human space to get to know each other, clarify doubts and refine the complete picture of your context.
4. Design your plan
With everything I gather from the form and the call, I design an 8-week plan aligned with:
your actual schedules and commitments
your current level and training history
your strengths and areas for improvement
your weekly availability and energy
your preferences (type of sessions, environment, etc.)
your overall health and well-being
There are no templates or recycled plans here: I build the plan from scratch for you.
5. Delivery of your Plan by Design
You will receive a complete plan, organized week by week, ready to be executed autonomously.
What's included in your Plan by Design
Within the 8-week plan you will find:
Complete training structure (according to your goal: running, cycling, triathlon or other related discipline), realistically distributed for your life.
Minimum nutrition and recovery guidelines, to avoid frequent mistakes that can:
frustrate the process,
generate decompensations,
alter your metabolic functioning
and impair both performance and health.
Mental training sessions: meditations, visualizations and audios with Neuro Linguistic Programming (NLP) language for:
activate your motivation,
sustain your energy,
train mental flexibility and the ability to adapt to day-to-day changes.
One of my basic principles is this:
do not confuse rigidity with strictness - we need to remain flexible in order to be consistent.Practical guide to manage missed days or possible symptoms of illness, with clear guidelines foradjusting the plan independently when these situations arise.
Strengthening sessions, adjusted to your level and discipline, to protect your body, improve performance and reduce the risk of injury.
Mobility and stretching sessions, to keep your joints and tissues in conditions that allow you to train and recover better.
Breathing sessions, designed so you can work your nervous system, support recovery and contribute to an integral health that sustains the process.
The whole plan is driven by a clear philosophy:
train well, take care of your health and move forward with purpose, without burning out.
What you will gain with Plan by Design
A plan that fits your life, not the other way around.
More adherence and enjoyment, because the sessions feel possible and coherent with your reality.
Less frustration and less guilt, as you stop comparing yourself to plans or volumes that do not correspond to your context.
Reduced risk of injury, thanks to a progression adjusted to your starting point, your history and your limits.
Sustainable results, built on consistency, not blind exigency.
Comprehensive support, integrating physical training, minimal intelligent nutrition, strength, mobility, breathing and mind.
Better managed motivation and energy, thanks to mental work and NLP tools, meditation and visualization.
A real difference versus AI and generic plans:
machines process data;
I work with real people, stories and contexts.
This plan is not "just another plan": it is designed so that you can train, live and take care of your health at the same time.
Scope of service
I want to be very clear and at the same time close to you:
Plan by Design is a plan for fully autonomous execution.
It does not include subsequent adjustments during the 8 weeks.
It does not include ongoing communication or follow-up.
It does not include additional coaching sessions.
If on the way you need:
adapt the plan for changes in your life,
to resolve specific doubts,
or have a coaching session to review your process,
you will be able to book an additional call with me (with its corresponding cost).
In that call we will be able to make the necessary adjustments or the punctual accompaniment that you require, and any additional adaptation will be agreed within that space.
I will always be available as a coach, but subsequent calls and adjustments are part of additional services, not part of this product.
Testimonials
"Working with Tony and SmartA has been an amazing experience. A coach that addresses everything: performance, metrics, mindset, motivation, nutrition and so much more. Tony has helped me achieve goals that just a short time ago seemed impossible, in a very balanced way-making me feel strong, focusing on recovery and avoiding injuries. He is a coach that makes you love and enjoy this sport every day, and pushes you to do your best." - Andrea Castaño, Triathlete
"My experience with SmartA and Tony exceeded all my expectations. Not only did I learn to train efficiently, but also to listen to my body to rest, be aware of each movement and strengthen my mind. Most importantly, I learned to flow, enjoy the process and trust my preparation for every endurance challenge I set for myself.
Tony has certainly been a 'before and after' in how I view endurance sports. Thanks to his holistic (mind-body) approach, I now feel stronger, more aware and more connected to my performance on every level."
- Daniel Rodriguez, Triathlete
"With Tony, training goes beyond the physical: you learn that, to reach your full potential, mind, body and spirit must be in harmony-and he gives you the tools to discover that. He taught me to listen to my body, to connect with a community, and to learn about trends in endurance sports. Thanks to him, I was able to set clear and achievable goals that led me to complete my ninth Ironman. An exceptional coach who inspires on every level." - Emily Clavel, Triathlete