ATP

Physical Therapy-Based Training Plans for Runners, Cyclists, and Triathletes

ATP (adaptable training plans) provides busy athletes with automated plans to ensure you don’t just survive your next race, but conquer it. A membership to ATP includes access to all running, cycling, and triathlon specific plans, no hidden costs, no upsells. Each plan is physical therapy-based to minimize the risk of injury (from a real physical therapist!). Train solo or with a group without the commitment of regular coaching, attending a club, or playing higher costs.

Adaptable to You

The 90Rev app designs and adapts your training plan. So, if you are progressing faster, the 90Rev progresses faster. If you need a little more time to train, then your plan will be adapted to you. Let the app collect some details using the Body Check section and then it takes care of all of the details. It is the least it can do…you are doing all of the work.

CLICK HERE TO GIVE THE BODY CHECK SECTION A SPIN
Body Check
HOW INTENSE?
Nothing at all.
ANY PAIN?
No pain
Feel Recovered?
Maximum recovery
WHAT IS YOUR LTHR?
WHAT IS YOUR FTP?
Average MPH?
ANY NOTES?

Data, Data, Data

By using minimal data, ATP’s Performance Analyzer monitors your progress and adapts your plan accordingly. You only need a training device that measures heart rate, speed, and pace.

 

The ATP app reduces data overwhelm and analysis paralysis. Your analyze pages are designed to be user-friendly and actionable.

Blending Strength with Endurance

The strengthening and flexibility programs in ATP have three main goals:

 

1. Minimize your chance of becoming another injury statistic. Endurance training comes with its fair share of overuse injuries. Think prehap, not rehab.

2. Build lean muscle. Many endurance athletes are afraid of building muscle for fear that the extra weight will slow them down. The fact is that you may gain a little muscle weight, but it will not slow you down. It will make you more injury resistant and more powerful. I don’t know about you, but I don’t want to be that skinny guy with flabby skin. Strength training sculpts the body.

3. Provide a system that blends with endurance training. ATP includes step-by-step videos guide you to becoming a stronger and safer athlete at the right time of your training.

 

If you’re part of a gym, then you’ll most likely have all of the necessary equipment to do the ATP workouts. If you want to build your own home gym, check out the recommended equipment below.

Recommended Equipment

PULL-UP BARS

You have many options for pull-up bars. If you want a serious home setup with the ability to expand, then consider a squat stand. If you want minimal, portable, and inexpensive, then consider a pull-up bar that fits over the door.

 

SML-2 Rogue 90″ Monster Lite Squat Stand

*Pull up bar

DUMBBELLS

When picking adjustable dumbbells, I have had success with Bowflex and PowerBlock. In my opinion, PowerBlock is a more solid choice but Bowflex is more economical.

 

*Bowflex Adjustable Dumbbells

*PowerBlock Elite Dumbbells

RESISTANCE TUBES AND HANDLES

The plans included in the APT app are designed for someone with one to two years experience in recreational racing, with the exception of the “Walk to 5K” plan. This plan is designed for someone new to running. The following are the included plans at this time:

The following are the tubes and handles I purchased based on my strength, so I could easily combine tubes to overload my body.

 

Lifeline Triple Handles

10 lb, 20 lb, 30 lb and 100 lb Tubes

RESISTANCE BANDS

STABILITY BALLS

ROGUE KETTLEBELLS

BODYWEIGHT TRAINERS

PLYO BOX

Your exercise program will require a step for you to jump onto when doing plyometric exercises. At first, you could use a step in your house or an old chair if you are not part of a fitness center. If you want to get fancy, the Stamina X Adjustable Height Plyo Box is a great choice because it is adjustable.

 

Stamina X Adjustable Height Plyo Box

TRIGGER POINT BALL

When selecting a ball to use to work out trigger points, you have many options. Start with a tennis ball. If the tennis ball doesn’t hit the spot, then consider a harder ball, such as a TriggerPoint therapy ball or a lacrosse ball.

 

*TriggerPoint Therapy Ball

TRIGGER POINT ROLLERS

If you know you have a history of trigger points (aka muscle knots), then consider the TriggerPoint Therapy roller for durability. If you are new or find that you don’t need to use a foam roller, consider a more inexpensive foam roller made by Optp.

 

*TriggerPoint Grid Foam Roller

*Optp Foam Roller

ATP pricing includes a 15-day free trial (no credit card required) and flexible membership plans ranging from a single month to a year for the price of 10 months. Membership includes ALL of the plans for running, cycling, and triathlon races.

  • $5/mo
  • $55/yr

FAQS

WHAT TRAINING GADGETS DO YOU RECOMMEND?

At 90Rev, we are big fans of Garmin. However, you don’t have to use a Garmin device to use ATP. As long as your training device records time, heart rate, distance, speed, pace, cadence, power (optional for some plans), and swimming strokes, you will be good to go. You type in the data in the Body Check section and ATP will do all of the work in the background. There is no syncing required with Strava or any other service. Keeping it simple.

WHAT PLANS ARE CURRENTLY INCLUDED?

The plans included in the ATP app are designed for someone with one to two years experience in recreational racing or training. The following are the included plans at this time:

5K to 10K
10K to Half Marathon
10K to Marathon
50 Mile Bike Race
62 Mile Bike Race
100 Mile Bike Race
Sprint Triathlon
Olympic Triathlon
Half Ironman Triathlon

WHAT DATA DOES THE ATP MEASURE?

ATP is designed to be clean and minimal. It analyzes only the necessary data to make your life easier. ATP analyzes your distance, speed, pace, heart rate, cycling power, pain, and training intensity.

 

We suggest looking into Strava if you want more data without being overwhelmed. One feature that we really like in Strava is the Fitness and Freshness scores and curve. You can use this Strava data to further adjust your plan in the ATP app.