Athlete Resources

Strength & Conditioning

Strength & Conditioning


Watch our YouTube video guide on strengthening and conditioning exercises. Follow along with expert tips and routines to improve your fitness and performance.

Yoga with Adriene

Yoga & Mobility


WELCOME to Yoga With Adriene! Their mission is to connect as many people as possible through high-quality free yoga videos.
These are designed to give you the tools to build a happy, healthy at-home yoga practice.

Swim Drills for Triathletes

Swim Drills


Discover a comprehensive collection of swim drills designed to enhance your technique, speed, and efficiency in the water. Perfect for swimmers of all levels, from beginners to advanced athletes.

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Swim Calculator


Calculate My Swim Speed Training Zones

Running Calculator

Sweat Rate Calculator


Learn how to determine your sweat rates and sodium losses with Breno Melo's sweat test. Follow the procedure to get a personalized race fueling plan that meets your carbohydrate, fluid, and sodium needs.

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Caffeine & Sodium Calculator


Helps athletes determine their optimal caffeine and sodium intake during a race based on their body weight, race duration, and individual sweat rate. The calculator provides personalized recommendations on the amount of caffeine and sodium needed, and suggests popular gels and sports drinks to meet these requirements.

Carbo Loading Protocol for races

Pre Race Carb Loading Protocol


To optimize your performance and ensure your body is adequately prepared for the race, adhere to the following pre-race nutrition guidelines. It is crucial to practice this fueling strategy at least three times before race day to acclimate your digestive system.

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Running Calculator V1


Calculate your Critical Running Speed (CRS) and running speed training zones.

Get your expected time for the following race distances:

  • 5K
  • 10K
  • Half Marathon (13.1)
  • Marathon (26.2)
  • Half Ironman (70.3) Half Marathon
  • Ironman (140.6) Marathon
Running Calculator

Running Calculator


Training, Race, Temperate, and Speed Calculator

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FTP Cycling Calculator


Test Protocols

  • 20-Minute FTP Test Protocol
  • Ramp Test Protocol
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HR Zone Calculator


Calculate your HR zones:

  • Heart Rate Zone Calculator Cycling

  • Heart Rate Zone Calculator Running

Zwift&TrainingPeaks

Zwift & Training Peaks


How to Connect Zwift to TrainingPeaks and Use Custom Workouts

Training Resources

Training Resources


Explore our comprehensive training resources featuring expert articles on everything from honing your skills for races to optimizing your nutrition for peak performance.

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Athlete Availability


Submit your availability for next week and future weeks

Training Peaks Log In

Training Peaks


Use this link to attach your Training Peaks account to your coach account

Athlete Resources

Athlete Questionnaire


Please complete this form prior to discovery call with a coach.

Coaching Policies for brenaomelo.com

2024 Coaching Policies


Breno Melo Endurance Coaching Policies 2024