Tri Nerds UNCOVER With Coach Nicco Gallo
Year-round, periodized team triathlon coaching led by Coach Nicco Gallo. Built for athletes who want elite Italian swim & multisport technique, structured calendar delivery, and a welcoming community—with your account, check-ins, and onboarding connected directly to Coach Nicco.
Rolling 14-Day Delivery
Workouts automatically populate two weeks ahead onto your personal training calendar. No manual file exports or PDF guessing games.
Auto-Calibrated Zones
Every interval scales directly to your FTP, Critical Swim Speed (CSS), and heart rate zones from Intervals.icu or Garmin Connect.
Direct Connection to Coach Nicco
Your athlete profile, weekly progress check-in form, monthly 1:1 call credit, and onboarding connect directly to Coach Nicco Gallo's coaching account.
Select Your UNCOVER Pathway
Both tracks share the same high-energy squad, periodized progression, and calendar sync under Coach Nicco. Choose the weekly volume and distance profile that fits your life and race calendar.
Tri Nerds UNCOVER (Long)
Year-round periodized team training engineered for Standard (Olympic) and 70.3 Half-Distance triathletes. Workouts automatically sync to your personal calendar in a rolling 14-day window, scaled to your personal power, heart rate, and CSS swim zones.
What's Included Every Week with Coach Nicco:
- Rolling 14-day live calendar sync
- Threshold & aerobic durability progressions
- Weekly Check In & Team Dashboard
- Group Q&A and Tri Nerds Telegram community
- Connected directly to Coach Nicco Gallo's athlete roster
- Dynamic sync to Garmin Connect & Intervals.icu
Tri Nerds UNCOVER (Short)
Structured multisport foundation and speed development for Sprint and Super Sprint triathletes. Syncs directly to your personal calendar 14 days ahead with workouts calibrated to your individual zones.
What's Included Every Week with Coach Nicco:
- Rolling 14-day live calendar sync
- Swim skill, brick execution & speed development
- Weekly Check In & Team Dashboard
- Group Q&A and Tri Nerds Telegram community
- Connected directly to Coach Nicco Gallo's athlete roster
- Dynamic sync to Garmin Connect & Intervals.icu
Sample Week of UNCOVER Training
Explore actual build-phase workouts for both Long and Short tracks. Click workouts to see workout targets, warmups, main sets, and recovery pacing.
What a Week of UNCOVER Training Looks Like
Every athlete gets a balanced multisport rhythm calibrated to their physiology. Workouts sync dynamically to your personal device calendar 14 days in advance.
Complete rest day. No structured cardio—consistency beats heroics every time, and rest days are when the adaptations actually take hold! Hydrate, prioritize clean nutrition, and let your nervous system absorb the training load.
Critical Swim Speed (CSS) threshold set focusing on holding target pace with early vertical forearm catch mechanics, sculling drills, and controlled rest.
Aerobic base running paired with pre-run neuromuscular activations, Run Drills 5 & 6 (Heel Pulls & Pogos/Bounds), and smooth form strides on soft trails.
Midweek quality session locking into 88–92% FTP in the aero tuck with 4-minute easy recovery spins between intervals to expand lactate threshold power.
2,200m aerobic pull set reinforcing early vertical forearm catch with dog paddle drills, pull buoy + paddles, and steady bilateral rhythm.
Friday flush out! Just 40 minutes suuuuuuper easy (<55% FTP) to spin the legs out, flush out metabolic byproducts, and set up a fresh weekend. You're welcome... :)
Flagship weekend endurance ride practicing 60-90g/hr carb fueling, with 3x12 min sweet-spot segments (88–90% FTP) in the second half for durability.
Steady Zone 2 aerobic run. Try running on trails as opposed to the road to protect your joints and build deep aerobic durability.
Direct 14-Day Calendar Sync
All workouts push straight to Garmin, Wahoo, Zwift, or Apple Watch, scaled to your FTP, LTHR, and CSS pace.
How Your Workouts Arrive
Once you sign up under Coach Nicco, build your character sheet profile and connect your device hub. We support native auto-sync so your planned intervals flow straight onto your wrist or bike computer.
Garmin Connect
Wristwatches & Edge Bike Computers
Connect Garmin Connect during onboarding. Workouts are automatically scheduled to your device calendar ready to execute outside or on indoor trainers.
Intervals.icu Hub
Power, Heart Rate, & TSS Synchronization
Connect your Intervals.icu account to automatically populate your threshold numbers, sync fitness curves, and push structured workouts to Wahoo, Zwift, and Rouvy.