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This guide and course were designed by Natalia Pocelujko, an elite endurance athlete and also a Master Teacher in ProFi Fitness School.


The purpose of this manual is to provide anyone including fitness professionals with a reference manual containing theoretical background applied to endurance sports. This guide contains three parts that covers all aspects of endurance training: from methods and tips to equipment and common injuries, as well as preparation for racing.


For the course day we do three parts:


Part 1:


The first part of the course centres on the cardio-respiratory system and the science behind fitness including cardiovascular endurance, muscular strength and stamina. Biological aspects of the functioning of the skeletal muscle are also covered from a mechanical point of view down to the cell level. Crucial biochemical components are explained in simple words to understand the physiology behind physical exertion. The energy systems that enable every cell, tissue and organ of our bodies to function are described in the context of aerobic and anaerobic thresholds. Linked to these thresholds are the training heart rate zones, which are defined and explained along major parameters measured such as maximal oxygen uptake.


Part 2:


The second part of the course focuses on the application of this theoretical knowledge to endurance sports, namely triathlon and adventure races. The disciplines exposed here are swimming, cycling and running. Categories, race types, training design as well as optimal choice of gear and equipment are covered here. The last part of the course deals with sub-training to enhance performance. This includes ways of improving functional fitness and building core strength. Fitness assessments are reviewed and common injuries encountered in triathlon are covered extensively. Finally, mental preparation for racing and nutrition advice is also given.


After completing this module and taking part in the master class, you will have understood the basics of sports science applied to triathlon and gained thorough knowledge on how to train and prepare efficiently for race day.


Part 3:


Part 3 is our course conclusion. At this point if you still have any areas that you may be unsure of you can ask the tutor questions, which they will be more than happy to help you with.

After this course, you will be able to:

Qualification outcome

·         Name and describe the anatomy of the cardiovascular system

·         Name and describe the physiology of the cardiovascular system

·         Using the 3 energy system

·         Using the principles of warm-up and cool down

·         Explain the key terms (cardiac output, stroke volume, heart rate reserved, EPOC)

·         Using the cardiovascular training zones

·         Design a cardiovascular session in a gym setting

·         Design a cardiovascular session in a sport specific setting

·         Using interval training

·         Respond to health and safety issues

  • You will gain a thorough understanding about how to train marathon runners, sprinters and players, to improve their game.

·         Maximise the use of the club’s large sports hall or outdoor track.

  • Condition normal clients for marathons, triathlons and other events.

·         Plan and deliver sessions directly to athletes or aid a coach in the preparation of athletes.



This course is open for everyone who wants to improve their teaching skills and general knowledge in the field, walking the path of development and reach excellence.

There are no previous qualifications required however a reasonable level of fitness and exposure to the industry are recommended.


  •  A change of clothes
  •  Bottle of water
  •  Sports/gym gear
  •  Lunch and snacks
  •  Towel
  •  Notepad

Course hours that require 100% attendance: 6.5 hours held on two weekend days

To receive certification there will be a Multiple Choice Question exam.

There will be 12 questions, the students must answer a minimum of 9 correctly to score 75% or higher in order to pass the exam. 

Upon the completion of the course and successful passing of the exam; you will receive certificate.

Certificates obtained: PFS Cardio Fitness Programming



All our courses are accredited and recognised worldwide.

All PFS qualifications meet industry standards that have been developed and published by the European Health & Fitness Association (EHFA).


We operate on a first come, first serve basis with no exceptions.

To secure your place on the course the payment should be made upon registration.

We allow 5 calendar days to receive payment before your place is given to another person that has paid.

After 5 calendar days have passed, and we haven't received any payment, you will need to register again if places are still available.

There is no way to prolong the 5 calendar days. Registrations are not accepted if you have already registered and the initial 5 days have not elapsed.

If we have received a late Early Bird payment (i.e. you registered for the Early Bird but we haven't received payment within 5 calendar days) you will be liable for the Normal Price as outlined in our Terms & Conditions. No exceptions will be made.

If you have signed up at the Normal Price or Early Bird price and we haven't received the full amount from you before the start of the course, then you will be subject to Instalment payments.




Early Bird

This offer is only available on selected courses, dates or locations. When displayed, the offer expires  28 calendar days before the start of the course.

If you do see this offer we advise you to take action and get this great course at a special price!


Regular Price

Payment must be made in full and received by us before the course starts. Please take into account that bank transfers may take time and we operate on a first come first serve basis with no exceptions as outlined in Payment Rules.




Once you register, you will be guided through the payment process.


  • Bank transfer
  • Paypal
  • Credit/Debit Card
  • Cash payments are not accepted



If you encounter any issues with payment and you have read our FAQ page, please reach out via the Contact section.


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