AI-powered · Fully personalized · PDF delivery

Your body has a blueprint.
We'll find it.

Fill in our questionnaire. Our AI engineers your plan. You receive your personalized PDF within 24 hours — ready to execute.

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24h
Delivery time
AI
Powered planning
100%
Personalized
€49
Starting from
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All sports. All levels.
50+
sports. one blueprint.
Cycling
Simple process

Three steps to your Blueprint

No lengthy consultations. No generic templates. Just a smart form, a powerful AI, and your plan.

01
📋
Fill the questionnaire

Tell us about your sport, your goals, your schedule and your fitness level. Takes 5 minutes.

02
⚡
AI engineers your plan

Our AI analyzes your input and generates a fully personalized plan — training, nutrition, sleep — aligned to your life.

03
📬
Receive your Blueprint

Your professional PDF lands in your inbox within 24 hours. Ready to execute from day one.

The technology

Built on a proprietary
AI engine we engineered
from the ground up.

PeakBlueprint isn't a wrapper around a generic chatbot. We designed and trained our own AI model — built on a foundation of peer-reviewed sports science, exercise physiology research, and real athlete data. Every variable in your plan — load, recovery, intensity, nutrition timing — is the output of a system we architected specifically for human performance.

12+
Sports science
research papers
40+
Input variables
analysed per athlete
1st
AI built for
sport personalization
blueprint_engine.py
# Athlete profile ingested
sport = "Triathlon"
level = "Intermediate"
goal = "Olympic distance < 2h15"
sessions_per_week = 5
# Running engine...
analyse_vo2_capacity(athlete)
calculate_training_zones(HR_max=193)
build_periodization_blocks(weeks=12)
optimise_recovery_windows(load, HRV)
# Output
blueprint = Blueprint("Thomas_Verhaegen.pdf")
blueprint.deliver() # ✓ Sent in 24h
▌
What you get

A real plan,
not a template

Every workout, every meal, every rest day — calculated around your body, goals and lifestyle.

  • ✓
    Progressive periodization

    Built-in progression that adapts week over week

  • ✓
    Load & recovery balance

    Hard days, easy days, rest days — perfectly timed

  • ✓
    Professional PDF format

    Clean, structured, printable and shareable

PEAKBLUEPRINT · TRAINING BLUEPRINT
Thomas Verhaegen
Triathlon — Sprint to Olympic Distance
28
Age
74 kg
Weight
Intermediate
Level
12 weeks
Plan duration
PRIMARY GOAL
Complete Olympic distance triathlon — target finish time under 2h15
🏊 Swim 🚴 Bike 🏃 Run 📅 5 sessions/week
Weekly Training Schedule Week 1
MON
SWIM Endurance · 2000m · Zone 2 · 45 min
TUE
BIKE Base ride · 60 min · Zone 2 · RPE 5
WED
RUN Easy run · 35 min · Zone 1-2 · RPE 4
THU
SWIM Intervals · 8×100m · Zone 4 · 50 min
FRI
REST Active recovery · Mobility 20 min
SAT
BIKE Long ride · 90 min · Zone 2-3 · RPE 6
SUN
RUN Long run · 50 min · Zone 2 · RPE 5
2000mSwim
2h30Bike
1h25Run
5h10Total
PEAKBLUEPRINT · HEART RATE ZONES
Thomas_Verhaegen — Max HR: 193 bpm
YOUR PERSONAL ZONES
Z1 Recovery
< 116 bpm
Z2 Endurance
116–135 bpm
Z3 Tempo
136–154 bpm
Z4 Threshold
155–174 bpm
Z5 VO2 Max
175–193 bpm
TIP: 80% of your training should stay in Z1–Z2. Z4 efforts are reserved for interval sessions only.
Per Discipline Breakdown
🏊 SWIM
Weekly: 3500m
Sessions: 2×/week
Key session: 10×100m @ Z4 with 20s rest
Long: 2500m continuous Z2
Focus on stroke efficiency — bilateral breathing every 3 strokes
🚴 BIKE
Weekly: 3h00
Sessions: 2×/week
Key session: 4×8min threshold intervals
Long: 90min steady Z2-3
Maintain 85–90 RPM cadence — target power output 220–240W
🏃 RUN
Weekly: 1h45
Sessions: 2×/week
Key session: 6×1km @ 5K pace
Long: 55min easy Z2
Practice brick runs — 15min run directly after bike to adapt to transition
PEAKBLUEPRINT · RECOVERY PROTOCOL
Thomas Verhaegen — Weekly Recovery Plan
😴
Sleep Target
8–9 hours
Consistent bedtime 22:30 · No screens after 22:00
🧘
Rest Days
Friday + option
20 min mobility · Light walk · No intensity
🫀
HRV Monitoring
Every morning
If HRV drops >10% — reduce intensity that day
🦵
Foam Rolling
10 min daily
Quads · IT band · Calves · Hip flexors
REMEMBER: Fitness is built during training. Performance is unlocked during recovery.
PEAKBLUEPRINT · SLEEP OPTIMIZATION PLAN
Thomas Verhaegen
🔒 Exclusive — Training + Sleep Bundle
PERSONALIZED SLEEP PROTOCOL
🌙
Bedtime Window
22:15 – 22:45
Based on your 06:15 wake-up target
⏰
Sleep Duration
8h00 – 8h30
Optimal for triathlon training load
📵
Screen Cutoff
21:45
Protects melatonin onset
🌡️
Room Temperature
17 – 19°C
Ideal for deep sleep phases
SLEEP CYCLE BREAKDOWN — 8h avg
Light
Deep
REM
Deep
REM
Light Deep REM
KEY: On hard training days, prioritize 30min extra sleep. Deep sleep is when muscle repair and growth hormone release peak.
PEAKBLUEPRINT · NUTRITION PLAN
Thomas Verhaegen
🔒 Exclusive — Training + Nutrition Bundle
DAILY MACRO TARGETS — TRAINING DAY
310gCarbs
Carbohydrates
1240 kcal · 60%
148gProtein
Protein
592 kcal · 25%
65gFat
Fats
585 kcal · 15%
Total: 2417 kcal/day · Rest day: 1980 kcal
MEAL TIMING — TRAINING AT 07:00
05:45Pre-workout snackBanana + 30g oats · 40g carbs
09:30BreakfastEggs · Greek yogurt · Fruit · 80g carbs
12:30LunchRice · Chicken · Veg · 100g carbs
16:00SnackCottage cheese · Nuts · 25g protein
19:30DinnerPasta · Salmon · Olive oil · 90g carbs
Page 1 of 7 — Personal Header
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🏋️
Training Blueprint

Your personalized training plan, built for your sport, schedule and goals.

  • Personalized training plan
  • Progressive weekly structure
  • Load & recovery balance
  • Professional PDF
€49
Get Blueprint →
🥗
Training + Nutrition

Train smarter and fuel better with a plan that aligns your diet to your workouts.

  • Personalized training plan
  • Custom nutrition plan
  • Macro targets & meal timing
  • Professional PDF
€79
Get Blueprint →
⭐ Most popular
💤
Training + Sleep

Recovery is where gains are made. Train and sleep like an elite athlete.

  • Personalized training plan
  • Sleep optimization protocol
  • Recovery strategies
  • Professional PDF
€79
Get Blueprint →
🏆
Full Performance Bundle

Everything aligned. Training, nutrition and sleep — one complete system.

  • Personalized training plan
  • Custom nutrition plan
  • Sleep optimization protocol
  • All plans integrated
€99
Get Blueprint →
🧬
About the founder

Built by a bio-engineer & triathlete

PeakBlueprint was created out of a personal frustration: generic training plans that ignore who you actually are. As a biomedical engineer and competitive triathlete, I know what it takes to build plans that actually work — for every type of athlete.

By combining sports science with AI, we can now deliver expert-level personalization to everyone — not just elite athletes with expensive coaches.

🔬 Bio-engineer
🏊 Triathlete
📊 Sports science
"Every body is different. Your plan should be too."
Results

Athletes who found their Blueprint

★★★★★

"I've tried so many generic plans before. This one actually fits my life — I work 50-hour weeks and still have a structured training plan that makes sense. PR'd my half marathon by 8 minutes."

T
Thomas V.
Half marathon runner · Belgium
★★★★★

"Ordered the Full Performance Bundle. The way training, nutrition and sleep are all linked together is exactly what was missing from my prep. Finished my first triathlon feeling strong."

S
Sarah M.
Triathlete · Netherlands
★★★★★

"The PDF is incredibly professional. Every detail is there — RPE zones, weekly volume, recovery days. Feels like having a personal coach. For €49 this is an absolute no-brainer."

L
Lena K.
Cyclist · Germany
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