Congratulations! You have joined a global community of dedicated athletes, coaches and mentors.
Here are the top three things you need to do now to get the most out of Xhale:
- Define your physical goals for this month, the next 6 months, and even beyond that (see below).
- Download our app so you always have access to your training dairy.
- Learn how to set yourself training in Xhale, and then fill it in as completed.
Goal Setting
Whether you are intending to work with a coach on Xhale, or you are self-coaching, setting intention is key to your long term success.
You joined our community for a reason – so what was it?
You might want somewhere to log your training and record all your data – and we do that best of course – but what is all that training and data for?
One of our top coaches Caroline Livesey has this advice:
- Set your long term goals and then break them down into steps which can get you there. Write it all down on paper and once you are happy then transfer into Xhale in the form of diary entries.
- Your goals must challenge and excite you. If they don’t, then keep thinking. Make them difficult -let’s face it no one ever got excited by aiming to “go to the gym every Wednesday”. But what about “run a desert marathon”, “swim a 5km sea swim” or “complete a 70.3”. If you commit to a goal that captures your imagination then going to the gym becomes an exciting step to get you there.
- Get buy-in from friends and family. Be open about your sporting intentions with them and get those close to you involved. Tell them how excited you are to work towards your goals. With a team around you to support you when you need it you are far more likely to stick to your plan.
- Log everything. Not just data. Keep a record of your physical and mental feelings before, during and after training. Reflecting on sessions in a training diary like Xhale makes you consider what you can learn, how to improve next time, and celebrate when you nail a tough session. Looking back on these thoughts and feelings is a powerful way to build confidence in your fitness and see your progress towards your goals.
- Keep checking in. Life is a constantly changing beast. You can’t control everything and sometimes there are big changes in your personal life which impact your physical goals. So keep looking back at your goals and checking in with them. Do they still excite you? Are you still motivated for them? Or do you need to adapt slightly or ask for help? Sometimes we all need help, and Xhale has a fabulous team of coaches ready to help you reach your potential.
Xhale Programmes
Xhale co-founder and triathlon guru Mark Livesey has created some generic programmes which are available for all Xhale users.
Some of the 12 week programmes we have available are:
- Strength and conditioning
- Bike power
- 70.3 training
- Ironman training
If you ask for a programme it will be dropped into your Xhale diary from the date you request. All sessions will be visible and you will be able to adapt them to your own needs. Note that it is up to you to adapt the programmes to your own fitness level and timetable.
Click the link below to email Mark and tell him what programme you want.
First step? Using the diary
Right now you have an Xhale account and you know what your goals are – what do you do next?
First click on the “Profile and Settings” on top right and fill in as much information as you can.
Add your first session. Click on the + sign in the box (1) on the date you want to add your first session, and then tick your activity (2) and intended intensity level (3).
Set your intent. Add some text about your session, how long you intend to train, and perhaps distance if relevant (km or miles are available – change in your settings).
That it! First session in. Ready to train.
Don’t forget that once you have completed the session you will need to go into Xhale, put in your feedback in the “how did it go?” box, and either upload your data or complete the time and/or distance boxes.