TPF Operator
Train Harder.
Train Smarter.
Be Your Own Expert.
Built by British Army PTIs who've trained at the sharp end. The engine tracks strength and conditioning simultaneously — runs, rucks, intervals, and the weights — so your week adds up correctly. The plan that works is the one you'll actually execute. Be your own expert.
What’s in the engine
Strength. Conditioning.
Rucking. One engine.
Most apps optimise one and bolt the others on. TPF scores all three together — because your recovery doesn’t care which box you put the session in.
01
Custom Program Builder
Lifts, runs, rucks — one plan, not three.
You’re probably running your strength, conditioning, and rucking from different places. Which means nothing talks to each other. A heavy leg day Monday doesn’t account for the 5k Tuesday. The Builder puts everything in one week — strength sessions, conditioning, rucks, and rest all planned together. Each session type asks for the right inputs: load and RPE for the lifts, zone and duration for the runs, load and terrain for the rucks. The full cost of the day shows up before you start.
One plan that actually accounts for all of it.
Builder · Mixed strength and conditioning week
screenshot pending
02
TPF Effective Sets™
Make sure your lifting is pulling its weight.
When you’re also running and rucking, your strength volume budget is smaller than it looks. A hard conditioning week is already eating into your muscle-building capacity. TPF scores each working set honestly, tunes the targets lower for Operator athletes to account for the concurrent load, and turns it into one number per muscle, per week. Anchored to the Schoenfeld 2017 hypertrophy meta-analysis. Know whether your lifting is actually enough — or just enough to maintain.
Your real strength volume — accounting for everything else in your week.
Weekly effective sets bar chart per muscle
screenshot pending
03
Conditioning Engine
Not all cardio is the same. Now you’ll know which is which.
A 5k easy run and a 4×4 interval session both show up as “cardio” in most apps. They’re not the same — they hit completely different energy systems, create different fatigue, and build different fitness. TPF scores every conditioning session across four energy systems: long aerobic, aerobic capacity, anaerobic capacity, anaerobic power. 48 modalities — running, rowing, cycling, ski-erg, sleds, sprints, the eight Hyrox stations, the classic CrossFit benchmarks with Rx, Scaled, and competitive targets. Built on the Buchheit & Laursen interval-training framework.
Every session scored like a coach would — not just logged.
Conditioning session energy-system breakdown
screenshot pending
04
Rucking
Get a ruck pace you can actually trust.
Generic ruck advice assumes a flat road, standard kit, and average conditions. Your ruck isn’t generic. Tell TPF your load, terrain, gradient, surface, movement style, and footwear — it returns an honest target pace from the Pandolf 1977 metabolic-cost model. Then the Ruck Weakness Analyser sizes you up: are you held back by aerobic base, raw strength, or ruck-specific conditioning? Train the actual gap, not what you think the gap is.
A pace you can trust, and a diagnosis you can act on.
Ruck modality inputs and pace output
screenshot pending
05
Selection Standards
Know exactly where you stand against the standard.
The standards are published. What isn’t always clear is the gap between where you are right now and where you need to be on day one. P Company, Royal Marines 30-Miler, RASP, ACFT, USMC PFT+CFT, Navy SEAL PST, UK Police JRFT and ARU/SCO19 — every event ships with the official threshold table. Colour-coded verdict: Fail, Pass, Good, Selection, Excellent. Once you’ve logged twice, a date-graphed history shows the trajectory. Walk into selection knowing exactly where you sit — not hoping.
No more guessing whether you’re ready. The numbers will tell you.
06
Recovery Cost
Stop showing up to runs still carrying yesterday’s lifts.
A long ruck on Monday hammers your readiness for Tuesday’s squat. Wednesday’s deadlifts show up in Friday’s tempo. Most apps track these separately — so nothing accounts for the interference. TPF models concurrent-training carry-over per Wilson 2012 and Schumann 2022. Every session — lift, run, ruck, met-con — feeds one recovery total. Nothing in your week is scored in isolation.
Train strength and conditioning together, without one destroying the other.
Cross-domain recovery cost weekly view
screenshot pending
07
Race Paces
Stop guessing your training paces.
Most athletes pick interval targets by feel, by a pace they’ve seen somewhere, or by what seems hard enough. None of those are calibrated to you. Log one time trial — the engine fills in target paces across every distance and every modality. Run, row, bike, swim, ruck. Bodyweight modifier built in. Per-modality units (min/500 m for the rower, kph for the bike). Built on the Riegel pace-prediction formula, recalibrated per modality. One tap predicts every remaining distance from what you’ve already done.
Every session’s target pace decided before you lace up.
Race Paces tab — multi-modality predictions
screenshot pending
08
Progression
Programme your strength and conditioning so they work together.
If strength and conditioning are planned in silos, they’ll fight each other — especially when they share the same legs. Build blocks side by side so the runs don’t undercut the lifts. Sets, reps, percentages, and weights all auto-calculate from your current 1RM. Author every set yourself, or pick from six quick templates: Linear %, 5/3/1 Wave, Texas Method, Wave Loading, Block Periodisation, RPE-Auto.
Tomorrow’s loads decided before you walk through the door.
Progression block — strength and conditioning
screenshot pending
How TPF differs
Your lifting, running, and rucking
share the same recovery budget.
Optimise any one piece in isolation and the others suffer. TPF is the first engine to score strength, conditioning, and rucking together — on one shared recovery model.
| Other apps | TPF Operator | |
|---|---|---|
| Tracks lifting | ||
| Tracks running honestly | ||
| Tracks rucking | ||
| Same engine for strength + conditioning | ||
| Concurrent-training interference modelled | ||
| Cross-day fatigue carry-over | ||
| Selection-event standards baked in | ||
| Cites every coefficient |
Ready when you are
Outgrow the guesswork.
Sounds like every other app you’ve tried? Here’s the difference: TPF doesn’t log your training — it scores it. Every set weighed against what actually drives growth.
Not ready to commit? Don’t. The free tier ships the full engine. No card, no expiry date, no nag.