To give every aspiring athlete access to the proven endurance training protocols that have helped hundreds of athletes get fitter (and faster) without sucking up every available hour of free time.

As an age-group athlete who works full-time as a coach and stay-at-home dad (with a wonderful wife), Patrick is acutely aware of the time demands on his fellow age-groupers. An advocate for planning and training smart, Patrick is most proud of his ability to develop effective, time-saving training protocols for athletes that help them achieve their triathlon goals.

Two Minutes with Patrick McCrann

If you are anything like the triathlon majority, you have pushed everything outside of triathlon into a tiny box that you don’t want to open. Guess what? You can open that box and still get fast! You are just a victim of what I call “triathlon mythology”, where the long-term effect of story-telling turns hard work into mega workouts and work hours. A direct result of the media making triathlon special/unique by celebrating the top 1% of the sport, anyone who works out less than the status quo feels like a slacker.

The assumption that you have to “join them to beat them” is simply false. Race day doesn’t care how much training you have done; It only asks if you have done the right training and whether or not you can implement it on that day.

10Hours A Week is more than a book, it’s a process. As you read the book, you will be planning parts of your own season. By the time you are done (typically in 4-6 hours), you will have created your own plan for 10Hours success. Key elements of the 10Hours methodology include:

  • Focusing only on your next A race, not the full season.
  • Focusing on your Critical Success Factors, not just logging hours.
  • Leveraging intensity into build strength and build endurance simultaneously.
  • Executing Race Simulation workouts to put your fitness to the test and prepare for race day.
  • Scheduling “big weekends” to add endurance-oriented training to your program when needed.

What will you learn? Truth be told, this blog is not for the weak of heart. We will ask you to throw out some very popular approaches to training in place of new, data-driven results. Old-school methods of training, such as spending lots of time in Zone Two, avoiding Zone Three, having to swim 3+ times a week, needing to hit the gym consistently…these are all challenged/eliminated. You will learn:

  • Focusing on your next race enables you to target your training; that…
  • It’s not how much training you do, it’s how you do that training that matters; that…
  • That striving for triathlon excellence doesn’t require you to become a social outcast; that…
  • Multisport fitness is built on cumulative, well-executed training instead of just logging miles.


  • In some cases, athletes have successfully slashed their weekly training volume by 50%. The true decrease in your hours depends on your current training volume. If you are a train-a-holic, or have been coached by one, then you could be for a truly momentous change.
  • More time for the stuff that matters. No more making life an extracurricular activity, with the 10Hours system you will plan around your life priorities instead of ignoring them.
  • Increased focus. No garbage miles/training time means you can actually focus in on the session at hand…the result is a better, more effective training session