Lo's Performance Coaching
Lo's Tri Lab

Program

Ten years of coaching logic × reviewed by me personally

I built ten years of programming methods and real athlete data into an AI training system. It writes your personalised plan every week, and I review every one of them before it goes out.

Apply for this program See how it works ↓
TWD 5,000 / monthHKD 1,250 / month
HKD 1,250 / monthTWD 5,000 / month
A new plan every weekRebuilt from the data you actually produced
Written in Traditional ChinesePace, power zones and execution notes all spelled out
The Story

"Coach Lo, you are too expensive."
I have heard that many times, and I suspect more people think it than say it.

I do not deny it. With a 1-on-1 coach the plan is the visible part. What you are paying for sits behind it: someone with ten years of experience working out how your training cycle should be laid out, how to keep fatigue in check, when to push and when to stop.

Those judgement calls are hard to copy. I thought so for a long time.

Over the past few months I did something I could not do before. I took ten years of my own programming logic, thousands upon thousands of real training and race records, and the reasoning behind every plan I have ever revised, and built them step by step into an AI training system.

The system writes the plans. I check them. That is how the judgement I have built up over ten years can reach more people than it used to.

This is my tenth year of coaching. Until now this training only went to my 1-on-1 athletes. I want more triathletes across the Chinese-speaking world to be able to use it.

Coach Lo reviewing training plans himself
Built by Data · Approved by Coach

When fatigue is stacked too high I rewrite the plan, or tell you to sit the week out. That is what the review is for.

The Proof

Ten years, starting with my first athlete.

The cover image on this page is Yanlong Kai (開岩龍), the first triathlete I ever coached. In 2016 he was still in the 25–29 age group and, like most triathletes, dreamed of racing in Kona one day. Every plan he has trained on since then was written by me.

Ten years on, he is a veteran of the 35–39 age group and a father of two daughters. He has finished the IRONMAN World Championship in Kona three times and the Nice edition once. In 2018 he went under ten hours with 9:48:18, the seventh athlete from China to break 10 at the full distance (226 km).

At IRONMAN California in 2025 he went under nine hours with 8:39:48, fifth in the M35–39 age group. The hard part is stacking one year on top of the next without a serious injury along the way.

Ten years of Yanlong Kai's TrainingPeaks Performance Management Chart (PMC), 2016 to 2026, with the blue fitness line climbing year after year
Ten years of Yanlong Kai's fitness curve, 2016 to 2026 (TrainingPeaks PMC). The blue line is CTL (chronic training load), the fitness level built up day by day. It keeps climbing and never really breaks.

I have spent ten years refining this method, and the same ten years testing it on him. Beyond the results, what I value most from those years is the trust.

Yanlong Kai is one story among many. Over these ten years I have personally coached more than a hundred 1-on-1 athletes, from first-time finishers to age group podiums, and every one of those curves was written the same way. Now it is a system, so more people can start drawing their own.

Yanlong Kai finishing IRONMAN California 2025 in 8:39:48, under nine hours
IRONMAN California 2025 · Sub-9

Yanlong Kai  8:39:48

What You Get

What's included

Plans are delivered through TrainingPeaks. Titles, sessions and intensity zones are all written out by me in Chinese, so you open the app and know what today asks for.

A full week of personalised workouts in TrainingPeaks, with swim, bike, run and strength on the same calendar
1

Your plans arrive in TrainingPeaks

The platform triathlon coaches around the world work on, syncing to your phone, computer and GPS watch in one tap. Every session, every interval and all the data you produce sit in the same place, ready whenever you want to look back.

A single workout: warm-up, kick set, main set reps and rest intervals all spelled out in Chinese
2

Every plan is written for you in Chinese

The TrainingPeaks interface runs in English. The plans you receive, from the title and the session down to the intensity zones, are written out by me in Chinese, so a Chinese-speaking athlete can read a session straight through without translating it first.

Workout notes explaining the purpose of the session, technique points, pacing and what to watch for
3

Every session says how to train it

What the session is for, what pace and power to hold, what to watch during it, how it should feel afterwards. It is all written into the workout notes. Follow them and you will know each session landed where it was meant to.

Weekly plans, reviewed by me personallyNext week's plan arrives every Saturday. How much you trained this week and where your fatigue sits both show up in what it contains.
One consultation a week, answered by meStuck in training, unsure how to read your data, working out race pacing: ask through TrainingPeaks or email and you get a reply within 48 hours.
The plan moves with your lifeOvertime, travel, a body that feels off. Leave a comment to request a change, and the plan is updated within 48 hours of my review, four times a month.
Also included: regular fitness testing with intensity zone settings, and standard pacing guidance for your target race. Professional tools with plain explanations are what let you train with confidence.
What you need before starting: a GPS sports watch, a TrainingPeaks account and a pool you can get to regularly. A power meter on the bike is ideal, and heart rate works to begin with. These are what make the plan workable, and we go through them together when you apply.
How It Works

How it works

01

Fill in the application

Your training background, results, target race and the hours you can train.

02

Review and a conversation

We talk through your goals, your available time and where you are now. We start once we agree on the direction.

03

Payment after approval

Connect TrainingPeaks, import your training history, complete the testing week.

04

The weekly loop

The system writes the plan, I review it, it goes out on Saturday. You train.

↻ Every week
Compare

Three options, side by side

← swipe to compare →
Off-the-shelf planLo's Tri Lab ProgramPremium 1-on-1
PriceOne-off purchaseTWD 5,000 / month
(HKD 1,250)		TWD 10,000 / month
(HKD 2,500)
PersonalisationFixedBuilt each week from your dataFully custom, adjusted in real time
Coach involvementNoneWeekly review plus one training consultation a week (TrainingPeaks / email)Message any time with priority replies, plus day-by-day tracking
Plan adjustmentsNot possible4 a month, within 48hUnlimited, within 24 hours
Race planNoneStandard pacing guidanceCustom course strategy plus a power plan
Who it suitsAthletes with the discipline to read their own data and correct course themselves.Athletes who want a plan built around their own data, without needing a coach on call around the clock.Athletes chasing Kona, a personal best or a podium, who want a coach on hand at all times.
AI vs Lo's Tri Lab

What about writing my own plans with AI?
The difference shows up after the session: whether your data feeds into next week.

CASE A
Writing plans with AI yourself
  1. You type your situation into a chat box
  2. The AI produces a plan from what you told it
  3. You train it
  4. Nobody looks back at the data you produced
✕The loop stops here. Next week you open a new chat and describe everything again.
Every round starts from zero, and the weeks behind you never reach the next plan.
CASE B
Lo's Tri Lab Program
  1. This week's completion, fatigue and progress flow back into the system
  2. The system writes next week's plan on ten years of coaching logic
  3. I review it myself, revising it or calling a stop where needed
  4. It goes out on Saturday, you train it, and the data flows back again
↻Back to step 1. Every week is built on what you actually did the week before.
The longer you train, the fuller your record, and the closer each plan sits to the shape you are in.
The Missing Piece

The missing piece is judgement

AI can read every training article published online. What it cannot read is the athlete who says he is fine while he is grinding himself down, or the difference between fatigue you can push through and fatigue that has to stop today. Nobody has written those calls down. They sit in the head of a coach who has personally worked with more than a hundred 1-on-1 athletes.

The system can write plans because I fed ten years of decision logic into it, one rule at a time.

AI will give you anything you ask for, except the instruction to skip today. Ten years in, that is the call I make more than any other.
Pricing

Price

Monthly subscription · stop any time
TWD 5,000 / month
(HKD 1,250)
HKD 1,250 / month
(TWD 5,000)
Apply for this program
We review and talk it through first. Payment comes after we agree it fits.
Payment methods are the same as on the other programs: monthly credit card subscription, bank transfer, FPS (轉數快), Easy Transfer (過數易) or stablecoin. No refunds; deferral within one year is available.
The Name

Why "Lo's Tri Lab"?

Honestly, naming this program was harder than writing a week of training for an athlete.

Start with Tri. It stands for triathlon: swim, bike, run. I have also always liked the way it sounds like "try". Every session and every race starts with being willing to try once. The name is a try of my own as well.

For the past ten years I have worked almost entirely 1-on-1. This time I have tried to turn ten years of accumulated method and logic into a system, so that more people can train with a coach's thinking behind their week, and get more than a document to follow.

Then Lab. Ten years in, I have never believed that one plan fits everyone. Every athlete is a different individual, and every plan should be observed, tested, corrected and then calibrated again. So I have always treated training as a laboratory. The data gives clues, the system runs the numbers, and I make the call, on experience that has been verified round after round.

Finally, Lo's. It is my surname, and my full name is Lo U Ian (羅譽寅). It also marks where the responsibility sits: every plan the system produces and every adjustment it makes follows my standard, and when something goes wrong it is on me.

Lo's Tri Lab.

A try of my own, and a training lab that is still being corrected.

Lo's Tri Lab
Lo's Tri Lab training partners gathered for a pre-race briefing from the coach
Lo's Tri Lab

Alongside more athletes,
through the next challenge they take on.

FAQ

Frequently asked questions

Can I trust a plan the system wrote?
The system does not invent training methods. Every rule it runs on came out of ten years and tens of thousands of workouts that I revised one at a time, and the data behind it was produced session by session by my own athletes.

It applies those rules to your week and drafts a plan. On Saturday I go through the drafts one by one, change what needs changing, and release them. So what you are judging is my ten years.
Why not just use AI myself?
You can, and I encourage you to try. I use it every day. Three things tend to come up.

First, it does not remember you. Every new chat starts over. How much you faded in the back half of last week's long run, how much fatigue you have stacked up this month, none of it is there, and it can only answer from the few lines you typed. This system looks at what you actually produced on TrainingPeaks that week, and decides the following week from there.

Second, it will not stop you. Ask for more volume and it adds volume; ask for a session and it hands you one. Ten years of coaching, and the sentence I have said most often is "don't train today". Saying that takes someone who is watching your data, remembers the small injury you had three months ago, and is willing to carry the blame for being wrong at a moment when you do not want to hear it.

Third, and this one matters most. An athlete messages me: "Coach, I feel good today, I want to add a set." Whether to say yes or hold him back depends on his last two weeks of data and on what happened the last time he said that. AI has none of that memory, and nobody carries the consequences of its wrong answer.

One more thing. How good an AI answer is depends on how good your question is, and the place training usually goes wrong is where you do not know what to ask.
How is this different from a few-thousand-dollar off-the-shelf plan?
An off-the-shelf plan is fixed the moment you buy it. A cold this week, a work trip next week, a jump in form this month: it knows none of it, and you are left guessing whether to change something and by how much.

Here, each week starts from the data you actually produced: completion, power, pace, where your fatigue sits. That decides what the following week looks like. For the same athlete, week three and week seven look different, because you are different.
Do you really look at every plan?
Yes. Every Saturday I go through next week's plan for every athlete, one at a time, and release them once I have made my changes. No exceptions. The weekly consultation is answered by me in person.

I keep the roster small enough that I can get through all of it. Past a certain number, this step turns into a rubber stamp.
How is this different from premium 1-on-1?
The difference is how deep and how often I step in. The premium program has unlimited consultation, adjustments within 24 hours, and a course strategy customised down to each climb. This one runs on a fixed rhythm: plans go out weekly, and adjustments come as an allowance (4 a month, within 48 hours).

The training method is identical, and I hold one standard. What changes is how quickly you can reach me.
Can I move up or down?
Yes, any time. Moving up to premium 1-on-1 needs no review; pay the difference for that month and it takes effect. If you find along the way that you want denser support, just tell me.

It works the same way downward. If you are on premium 1-on-1 and want to switch to this program, say so and it is done. Training is a long road: some months you are racing flat out, some months you are ticking over, and the program should follow.
What if it is full?
You can join the waitlist. Once the system is running steadily I will open more places in batches, and the waitlist is notified first.

Ten years of coaching judgement, written into your week.

We review and talk first. Payment comes once we agree on the direction.

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