Happy Easter Everyone! What a week across the board, let's get into it! David has just wrapped up his first week back on the marathon program. Welcome back to the grind, David, the hardest week is always the first one, and you've ticked it off! 💪 @Damien Brown is back into the run:walk program and is embracing every phase ahead. Love the attitude, Damo, the process works when you trust it! 🌴 Cairns Cohort 🌴are ticking along beautifully. Jessie just completed her first week of Ironman volume while managing work commitments, and she absolutely nailed it. That kind of week builds more than fitness; it builds belief. @Shelby Rochford is settling into her new job and finding her rhythm again with training volume, and she even took herself to swim squad this week! 🙌 That kind of self-motivation is everything. @Gaby Stevens is on fire 🔥 her premium Infinit mix is delivering some serious results on her long bike days. When nutrition and training align, magic happens! 🌴 70.3 Cairns 🌴 @Kate Hungerford is mastering the juggle between family life and training demands, showing up every single week with everything she's got. We've worked some Synergy magic ✨ on her schedule and she's rolling. @Janelle Harding is well into her 70.3 build and is striking a brilliant balance between trainer rides and outdoor sessions. Looking strong, Nell! Ultraman World 🌎 @Tab Draper is an absolute machine. We've been fitting in some serious sessions — all around Easter and camping trips — and she even had @Janelle Harding out there supporting her. One massive week to go, Tabatha. You've got this. 🙌 @Roscoe Dray and @Nestor Ochoa Rivera are ticking along down south — congratulations to @Roscoe Dray on a huge open water swim set, what an effort! Hopefully the lads can link up with @Gaby Stevens this week and hit some hills together. 🏔️

Another big week across the Synergy community and it is clear the momentum is building across all groups. Training volume is increasing, standards are rising and most importantly, athletes are continuing to show up. Remember: Time Management × Habit Formation = Consistency This is the phase where consistency matters most. Community Welcome 👋 A big welcome back to David, who is now on the home stretch towards the Gold Coast Marathon. His first marathon with Synergy was a sub 3 in Sydney, and we are excited to see what this next build produces. Also a warm welcome to @Brianna Sannwald who has joined the Skool community as she prepares for her first Half Marathon later this year. And welcome back to @Ben Shepherd who shook off the cobwebs at Geelong 70.3 with a killer race. Great to see you back out there. Community matters! Jump in, connect and support each other. Athlete Achievement 🎉 A standout performance this week. @Janelle Harding had an incredible 10 km run at Run Army on Sunday, running at paces that exceeded her current expectations. More importantly, she is enjoying the process, which is where the real progress happens. That is the Synergy Magic ✨ Cairns Collective 🌴 The Cairns group is now well and truly into build phase. • Long rides approaching 5 hours • Swims pushing well over 3 km • Long runs increasing in both duration and demand You are all handling the volume beautifully. Now the focus shifts: ✅ Test your nutrition. Test your recovery. On the bike, nutrition is relatively simple — it’s in a bottle. But on the run? This is where athletes come undone. Start asking yourself: • What will I carry? • Flasks? Gels? • What sits well at pace? • What works when fatigued? Do not leave this until race day! Ultraman World 🌎 This is the grind phase Ultraman training is well and truly ramping. Between @Tab Draper @Nestor Ochoa Rivera @Roscoe Dray and myself, we are now consistently hitting 28–30+ hour weeks.

Another solid week across the Synergy community. The consistency, resilience and support I’m seeing right now is exactly what builds momentum heading into key race blocks. Remember the Synergy equation: Time Management × Habit Formation = Consistency The athletes who keep showing up, even when life gets busy, are the ones who keep progressing. Community Highlights 🎉💃 Some incredible efforts this week across very different spaces. @Damien Brown completed an incredible 40 km overnight charity walk. From podiums, to surgery, to rehab and now back out there giving back, this is what resilience looks like. After consistent strength and rehab work, he has pulled up really well. This is the long game in action. @Kate Hungerford completed her 10 km charity run for Type 1 Diabetes awareness, while also out on course supporting others. A great reminder that sport is not just about performance, but also community and purpose. She is now ready to dial back into routine as we build towards Cairns. Cairns Build Updates 🌴 The Cairns group continues to step up. Jessie is still living the pro-athlete life on annual leave and has just completed her first ever 15-hour training week. Not only that, she also hit a 4-minute PB on her 19 km easy long run. This is what happens when training volume increases and recovery is respected. She is absolutely nailing it. @Shelby Rochford has navigated the change in her surroundings in North QLD like a Queen 👑 we have reached out to the local Triathlon Club Community to help support her in our absence. She knows we are all here for her in all the ways. Ultraman World 🌍 When there is no life except UM The Ultraman build continues to ramp. @Tab Draper is deep in the process now, completing a 7 km+ open water swim this week and managing a 25+ hour training week. The most impressive part? She is handling the load beautifully.