What is the R.A.C.E. Framework?

R.A.C.E. stands for Recover, Align, Condition, Execute — four nervous system states that every athlete cycles through. Most training plans ignore this cycle and push regardless of state. The Unbroken Protocol uses your daily HRV, sleep data, and check-in to identify your state each morning and prescribe the right training, recovery, or activation — so you stop burning out and start performing.

How is this different from a regular triathlon training plan?

A standard plan tells you what to do regardless of how you feel. The Unbroken Protocol starts with your nervous system state every morning. Your Protocol Score — built from HRV, sleep quality, and check-in — decides whether today calls for performance training, activation, or recovery. You never guess. You never override. You always know.

Is this coaching suitable for beginners?

Yes. Athletes at every level work with Abraham — from first-timers preparing for their first Sprint triathlon to IRONMAN athletes targeting podiums. The protocol adapts to your current capacity, fitness history, and life season. You don't need to be fast. You need to be coachable.

Does Unbroken Protocol coaching work for ADHD athletes?

Especially for ADHD athletes. The protocol is built around ADHD-compatible structure: willpower-free routines, chaos-proof planning, and adaptive accountability. Rather than fighting your neurology, the R.A.C.E. Framework works with it — giving you a daily decision (not a to-do list) that removes the mental overhead of training.

What wearables and apps does the protocol work with?

The Unbroken Protocol app integrates with Garmin, Apple Watch, WHOOP, Strava, and Apple Health. All your data flows into a single Protocol Score each morning — no manual logging, no dashboard-hopping. If you have a wearable, the protocol can read it.

How much does Unbroken Protocol coaching cost?

Coaching is personalised — Abraham reviews every application individually to recommend the right level of support for your goals, training history, and life season. Submit an enquiry through the application form and Abraham responds directly within 24 hours with pricing and next steps.

What is the Protocol Score?

The Protocol Score is a daily readiness number (0–100) generated each morning from your HRV trend, sleep architecture, nervous system check-in, and training load. It tells you in 60 seconds whether to train hard, activate, or recover — removing all guesswork from your morning decision.

Is there a guarantee?

Yes. Every Unbroken Protocol plan comes with a 30-day performance guarantee. If you follow the protocol and don't see measurable improvement in readiness, performance, or recovery within 30 days, Abraham will refund your first month in full — no questions, no conditions.

The Method

R.A.C.E.

Recover. Align. Condition. Execute. Recovery-led performance — the architecture behind every Unbroken session.

See the App → Apply for Coaching

These aren't character flaws. They're what happens when high-achieving athletes follow programmes designed for robots, not humans.

Burnout & Exhaustion

Pushing through every session. The body sends signals. The plan ignores them.

Broken Sleep

Seven hours in bed. Not one hour of actual recovery. The architecture is the problem.

Nervous System Overdrive

HRV in the floor. Stress response maxed. The body is screaming. Nobody's listening.

Parent-Athlete Guilt

Training before dawn. Questioning every decision. Carrying both lives without a system for either.

The Protocol Score

Every morning.
Before you decide.

Before you lace up. Before you check a plan. Before you guess — Unbroken has already read your night, calculated your readiness, and built your protocol for today.

Not a number to chase. A decision already made. Your only job is to execute it.

Today's Protocol SAT · 21 MAR

0 /100

Nervous System84

Recovery Balance71

Sleep91

Biometric Trend78

Protocol green — build day. Zone 3 quality session recommended.

Sleep Score91

Hours vs. Needed7.4h / 7.1h

Consistency88%

Efficiency91%

Deep Sleep1.4h

REM1.8h

Respiratory Rate14.8 RPM

Sleep Intelligence

Sleep isn't recovery.
Sleep is construction.

Most athletes are sleeping. Very few are building. The difference is in the depth — and depth is what most coaching systems never see.

We go seven layers deep every night. Not to give you more numbers. To understand what your body actually built while you slept — and what it still needs before you ask anything else of it.

Abraham's voice is inside every layer — the science explained, the data translated. Every night.

The Method

Four pillars.
One daily protocol.

Built for your body. On this day. With everything you've done and everything coming. Not a generic plan — a response to you.

Recover.

Your body's first language. Sleep, HRV, parasympathetic activation. The process that makes every other pillar possible.

Align.

Nervous system readiness. Breathwork. The space between rest and effort that most athletes skip entirely.

Condition.

The right training, at the right intensity, on the right day. This is what everyone sees. It is one quarter of performance.

Execute.

Race day. By the time you get here, the decision was already made — weeks ago, in the dark, before anyone else was awake.

A Member's Week

R.A.C.E. on a Tuesday night.

The framework isn't a poster. It's a schedule that bends to your readiness. Here's a week, mapped.

MonAM SwimCondition

TueStrengthCondition

WedBreathworkRecover

ThuRun intervalsExecute

FriMobilityAlign

SatLong rideCondition

SunWalk + sleepRecover

Your HRV decides the actual ratio. Cards reshuffle when your readiness drops. The protocol responds.

Next step

Now run the protocol.

The framework is the architecture. The app is how you live it — every morning, in 60 seconds.