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Dual Performance
Athlete Portal
Your training, nutrition and check-ins in one place.
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Welcome
Preparing your week
Dual Performance Coaching System
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DUALPERFORMANCE
Athlete command center Today’s Plan
Synced with coach
Training Portal
Week
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Your training week, coaching context, and key signals in one place.
Distance 0/— km Strava
Strength 0/— Planned this week
Strava Connected!
Your runs will now sync automatically to your dashboard.
Book your weekly coaching call
30 min · Karl & Alex
Time for your weekly check-in
2 min · helps us coach you better
Call booked
Confirming date and time…
Upload your progress photos
Same time, same lighting, same angles
Weekly Plan
Sections
More
Today
Today's Plan
A focused daily command center for execution, logging, and coach context.
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No sessions this week.
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Week View
Weekly Plan
The full training week at a glance, with every session, reschedule, and log point in one place.
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Direction
Goals
Define the outcome, performance targets, and milestones your programme should be built around.
Your Goals
Programme Overview
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Fill in your current stats and goals below. Your coaches can see everything you submit — the more honest you are, the better we can coach you.
✓ Last saved
Race Goal
km, your biggest week
race day
Body Composition
kg
kg, your goal
estimated %
Current Running Times
mm:ss
mm:ss
h:mm:ss
h:mm:ss
min/km easy
Strength Goals
What do you want lifting to do for your running?
Focus
sets your rep ranges
up to 2 — the rest still gets trained
Tracked Liftnormal working set, not a one-rep max
the one you want to track
kg, normal working set
kg, 12-week goal
keeps both loads comparable
Your Why
Milestones — What does success look like?
Fuel
Nutrition Plan
Your current targets, timing guidance, and the habits that matter most this week.
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No targets set for this week.
Your coach will update these soon.
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Calories kcal
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Protein g
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Carbs g
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Fat g
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Fibre g (target)
Priority Order
1
Hit protein every day. Non-negotiable — protects muscle and keeps you full.
2
Stay within your calorie target. Ceiling on rest days, floor on hard training days.
3
Hit your fibre target. 31–40g daily from vegetables, fruit, oats and legumes.
4
Carbs and fat fill around protein. Use carbs around training, fat fills the rest.
Carb Timing by Session
SessionTimingAmountExamples
Long Run30–60 min before20–30gWhite rice crackers, banana
Long RunDuring (>75 min)30–60g/hrGels, sports drink, dates
Long Run30 min after60–80gRice + juice / banana + rice cakes
Easy Run1–2 hrs before30–50gSmall oats or toast + banana
Speed Session2 hrs before50–70gWhite rice or pasta + light protein
Speed SessionDuring (if >60 min)20–30gGel or sports drink
Gym1–2 hrs before50–70gRice + protein source or shake + banana
Key Principles
Never train fasted during speed or long runs. Saturday night is your most important meal — eat 80–100g carbs (pasta, rice, noodles) to top off glycogen for Sunday's long run. Spread protein across 4–5 meals, aiming for 35–55g per main meal.
Review
Weekly Check-In
Give Karl and Alex the signal they need before your call: what worked, what hurt, and what needs adjusting.
Weekly Check-in
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Runs this week
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Lifts this week
Step 1 — Do this first
Book your coaching call
30 min with Karl & Alex · Tap to open booking
Step 2 — Complete your check-in
1 of 5
Running
AwfulBest ever
Lifting
AwfulPR session
Recovery
Under 5hrs8+ hrs quality
Running on emptyFelt great
DestroyedFresh legs
Fuelling & Life
Off the railsNailed it
CalmExtremely stressed
Dragging myselfCouldn't wait
Your Week in Words
This one matters
What did this week mean to you?
Your progress is worth sharing. Other people are sitting on the couch wondering if they could do what you're doing — your words might be exactly what they need to hear.
Write freely — we may share this (with your permission)
Prompts to get you started
• What's something you did this week you couldn't have done a month ago?
• How has training been affecting the rest of your life?
• What moment this week made you feel proud?
• What would you say to someone thinking about starting?
By submitting, you agree Dual Performance may use your testimonial on social media.
Check-in received
Karl and Alex will review this before your call.
Your trajectory
Progress
ProgrammeWeek —
See the trend, compare consistently, and keep the bigger picture in view.
Current weight — No weigh-ins yet
Change —
Progress photos
A consistent five-angle check-in for this week.
Previous photo check-ins None yet
Tap a previous week to view or update its angles.
Starting weight — Your baseline
Target weight — Your direction
Weight trend
The direction matters more than one reading.
Add two weigh-ins to reveal your trend
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7d change
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Avg / week
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To target
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Peak week
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Avg / week
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Run so far
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Playbook
Athlete Guide
The standards, rhythms, and principles behind how Dual Performance expects you to train.
Athlete Handbook
Choose a topic to open the coaching playbook.
How This Works
The DP system
Weekly Rhythm
What to do & when
Training Rules
5 non-negotiables
Nutrition
4 rules that matter
Progressive Overload
8 → 10 → 12 → heavier
Getting the Most
Out of coaching
Glossary
Terms explained
Daily Body Log
Yesterday
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weight kg
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sleep
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energy
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stress
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soreness
TerribleAmazing
DrainedEnergised
CalmMaxed out
FreshDestroyed
Sharp, sudden or worsening pain is automatically flagged for coach review.
Daily Nutrition Log
Yesterday
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kcal
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protein
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carbs
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fat g
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fibre g
Book Your Call
Support
Contact
Reach the coaches, stay connected with the community, and keep the programme moving when life gets messy.
Contact
KA
Talk to your coaches
Join the Dual Performance Discord — message us, ask questions, and connect with the group. We typically respond within 24 hours.
Join the Discord
Karl & Alex · Dual Performance
Programme Details
Start date—
Duration12 weeks
Sessions / week8–9
CoachesKarl & Alex
Dual Performance
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Plan and support
Portal tools
Preferences
Choose the reminders that help—not noise.
Your dataDownload a copy of locally stored portal data or request account deletion.
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This week
A quick coaching snapshot.
PB History
Your strongest recorded efforts.
Week 1 Photos
0 of 5 complete Next: Front

Use the same lighting, distance and time of day for a cleaner comparison.