Swimming One on One Sessions

Sessions include:

  • Go Pro under/above water video analysis.
  • Perhaps the best teaching and coaching tool!
  • A HR Coach will video your stroke from above and UNDERWATER where the critical information is happening.
  • You will be provided with feed back and a copy of your swim.
  • Be able to see your stroke improvements week after week.
  • The Go Pro system is the best way for coaches to analyze and fully understand their swimmers’ technique by viewing their strokes underwater.
  • The best way for swimmers to CORRECT their stroke technique is to show them exactly what they are (or are not) doing.

Biking One on One Session

While training provides great data within itself, at HRT we use our CompuTrainer™ to provided other very important analysis that will enhance cycling efficiency and economy. The SpinScan can be viewed while riding on the CompuTrainer™. So while testing is going on we can see your SpinScan numbers that represent efficiency of the muscle group in the legs.

While riding, a HRT coach can analyze the data and provide instruction on mechanics to work on to improve efficiency on the bike. An expert bike fitter can also use this information to tweak positions and find optimal riding efficiency as well.

The data considered is:

  • Torque Graph: Display of power output to the road for one full crank revolution.
  • Torque Profile: Display of a graphic representation of how power is being transferred to the road in 15-degree incremental changes
  • SpinScan Numbers: Combines averages as well as separating for Left and Right leg
    • Efficiencies: Shown in the top 3 (Left / combined average/ Right) 70 to 80 is good, 80 to 90s is exceptional.
    • Distribution of Power – Power Split: Display of power output differences between left and right leg to total 100% (Left / Right) 50% 50% is ideal.
    • Torque Angle Numbers- ATA-Average Torque Angle: displayed on Polar Screen only and on Real Course Videos. Display of the average point in degrees that represents efficient crank arm length usage.

Using SpinScan can increase a rider’s power, efficiency and effectiveness on the bike. It is important to understand this because the Torque Graph represents torque output, measured from both the right and left leg from the cadence sensor determining crank position, it is using the crank arms and therefore this represents both the push of one leg and the pull of other. The “push” muscles are more powerful than the “pull” muscles in the pedal stroke and the Power Spilt numbers will show the evenness of the force generated from the “Push” muscles. Modifying muscles coordination by pulling up, pushing forward or pulling back, will show dramatic changes in the Torque Profile. Various equipment and positioning changes can do the same. Using this information can help athletes develop optimal positions, efficient use of muscles and tweaks in equipment such as cranks, pedal systems and more for improved performance.

Improvements in Pedaling efficiency can enable and athlete to produce more power with less muscles stress and less fatigue. Inefficient pedaling causes one to recruit a less leg-muscle fibers but at higher intensity, whereas efficient pedaling technique spreads the load out over many muscles fibers and therefore lowering the overall intensity. Muscle fibers fatigue quickly at high intensity, whereas muscle fatigue occurs much more gradually at lower intensities. It is therefore advantageous to produce more power using lower average intensity. Although developing the circular pedaling technique and increasing efficiency may seem hard at first, in time the neuromuscular system will ingrain this new pattern and the muscle cell firing patters will be very effective at supplying this force consistently.

Running One on One Session

At HRT we perform a gait analysis on a track or on a treadmill. A HRT Coach will video tape the way that you move, looking in particular at your feet, ankles, knees and hips. By recording the gait cycle the coach can view the gait in slow motion and freeze frames to carefully assess your running or walking style. This form of gait analysis usually focuses on the feet and ankles. Many if not all injuries from training are often caused, at least in part, by poor biomechanics.

The following are a list of common injuries associated with poor gait biomechanics:

  • Shin splints
  • Plantar fasciitis
  • Iliotibial band syndrome (runners knee)
  • Patella tendonitis (jumpers knee)
  • Patello-femoral knee pain
  • Achilles tendonitis
  • Lower back pain

The best time to do a Gait Analysis is in the off-season when your mileage is low.

Functional Strength Session

Strength training is an essential element of fitness for virtually every sport. Long gone are the days when coaches believed resistance exercises only added unnecessary bulk to the athlete, hindering their ability to execute skill.

The benefits of strength training to athletic performance are enormous and often overlooked. At HRT we make strength training an integral conditioning component for our athletes.

However, sport-specific resistance training requires a more refined approach than simply lifting heavy weights to complete exhaustion. At HRT we do a physiological analysis of your sport and your weaknesses while competing in your sport. The data collected will define the combination of exercises needed for YOU to excel in the upcoming season. Then a HRT coach will show you how to perform these exercises to maximize their benefits.


One on One Session: $85  add to cart

One on One Sessions x 10: $750 add to cart