Open research — Unbroken Protocol
We're researching what actually works.
The Unbroken Protocol is a recovery-led performance system being built with real athletes. Help us shape it — share where you're stuck, and find out what your nervous system is actually telling you.
As Featured In
Sound familiar?
The problems you're carrying
Extraction culture tells you to push harder. But what if the system is broken, not you?
Burnout & exhaustion
Pushing through extraction-based programmes that treat fatigue as proof of effort. You're tired of being tired.
Broken sleep
Cortisol dysregulation, waking wired, unable to achieve or sustain deep sleep. Your recovery window is shattered.
Nervous system overdrive
Stuck in fight-or-flight. Hypervigilant, anxious, unable to down-regulate. Wired but tired every single day.
Parent-athlete guilt
The impossible tension between showing up for training and being present for your family. You can't win either way.
Training plateaus
More volume, same results. You're working harder than ever across swim, bike, run, or boxing and going nowhere.
ADHD & caffeine dependency
Chronic cognitive fatigue, structure that fights your neurology, and caffeine as a survival mechanism instead of a strategic tool.
"Recovery isn't what you do after the work.
It's what makes the work possible."
The Methodology
The R.A.C.E. Framework™
The R.A.C.E. Framework is a four-stage, recovery-led coaching methodology created by Abraham Spring. It stands for Recover, Align, Condition, Execute starting with the nervous system and building outward to training, nutrition, and life structure. It is the alternative to extraction-based coaching.
Recover
Nervous System First
Stop training on a broken battery. You cannot perform, adapt, or be a present parent if your nervous system is stuck in fight-or-flight.
The Shift: Stop treating rest as weakness. Start treating regulation as your competitive advantage.
Align
Match Your Reality
Stop comparing your Chapter 1 to their Chapter 20. Filter your ambition through your reality not someone else's highlight reel.
The Shift: Stop fighting your life to fit your training. Build training that fits your life.
Condition
Minimum Effective Dose
Stop confusing fatigue with fitness. More isn't better. Better is better. Find the smallest amount of training required to get the result.
The Shift: Switch from maximum volume to maximum precision.
Execute
Simple Systems
Build a plan that survives a bad day. Complex plans collapse when life gets chaotic. Simple systems survive.
The Shift: Stop relying on willpower. Start relying on a system that adapts to chaos.
What You Receive
This is not a training plan. It's a complete operating system.
Everything you need to perform sustainably personalised triathlon coaching, strength and conditioning, and nervous system tools without burning out or sacrificing your family.
Weekly 1-to-1 Strategy Sessions
60-minute sessions with training prescription through the R.A.C.E. Framework, nervous system assessment, and real-time adjustments. Not generic check-ins targeted strategic coaching.
Personalised Training Programming
Bespoke programming across swim, bike, run, boxing, and S&C built around minimum effective dose. No junk miles. Every session has purpose.
Nutrition Protocol
Brain-supporting nutrition, not just macros. Fasting guidance, caffeine recalibration, food as nervous system fuel, and specific protocols for deep cognitive and athletic performance.
Sleep Architecture
Deep sleep protocols, cortisol management, evening wind-down systems. Addressing the root of why you're not sleeping not layering supplements on broken patterns.
Breathwork & Meditation
Parasympathetic activation, vagal tone training, CO₂ tolerance work. Built on 100+ days of vipassana training practiced, embodied methodology.
ADHD-Compatible Structure
Routine design that works with your neurology. Predictable systems that don't rely on willpower, minimum viable weeks, and chaos-proof architecture.
Psychology & Mindset
Fear processing, identity alignment, imposter syndrome work. Trauma-informed coaching grounded in contemplative practice not pop psychology.
Direct Access Between Sessions
Voice note support, real-time check-ins, and ongoing communication. You're not left alone between sessions you have a line to your coach when you need it.
About the Coach
Abraham Spring
20+ years across 11 disciplines. 100+ days of vipassana meditation. Father of four. The only triathlon and performance coach in the UK combining elite multi-discipline athletic experience with deep contemplative practice and nervous system science.
Athletic Career
Triathlon, running (ultra-distance 50km+), swimming, cycling, boxing, BJJ, judo, wrestling, track & field, weightlifting, and Olympic lifting. This breadth gives pattern recognition that single-sport coaches simply don't have.
Coaching Experience
Hundreds of athletes coached from toddlers to world champions. Specialisation in SEND athletes. Proven transformations: water phobia to triathlon, beginners to race-ready.
Contemplative Practice
100+ days of formal vipassana meditation rigorous, silent, 10+ hours-per-day training. This is what allows integration of nervous system regulation and psychology at a level most coaches cannot access.
The Ecosystem
Published author of "The Unbroken Protocol: Foundation Version." Founder of Unbroken Triathlon Club (UK's first recovery-led club), The Unbroken Protocol Podcast, AbesMedia, and Mindfulsubmerge.
Qualifications & Credentials
What Athletes Say
Real results. Real people.
Athletes who stopped extracting and started building.
Abraham took me from local competitor to 3rd best in the world in my weight class, with back-to-back IBJJF championships along the way. As a father of two, my time is limited execution is everything. Abraham understood that from day one. He broke down the entire system, from recovery to protocol, taking the time to understand how I think and communicating it in a way that clicked for me. The GOAT when it comes to coaches.
Abraham has been excellent to work with over the last six months, providing an approach to training that covers not only all aspects of triathlon training, but also focuses on recovery, diet, sleep and meditation to deliver a truly holistic solution. He listens attentively to how I am reacting to different exercises, as well as changing the programme to account for my general energy levels.
He has loads of emotional intelligence, is a really talented coach and always understands the context you’re in when you arrive for a lesson, altering what he asks you to do accordingly. My sessions with Abraham are the highlight of my week. I always benefit from his deep knowledge of human physiology and psychology and feel like I am constantly making progress.
Abraham ALWAYS goes out of his way to help where he can. His level of support, communication and all-round incredible character is not tied to money. He is someone that truly cares. Be it recovering from injury, understanding how much you can actually train, strengthening your mental resilience or facing your fears Abraham is there.
Help us research what actually works for athletes like you.
The Unbroken Protocol is being built with the people it's for. Answer a short set of questions about your training, recovery, and what you're stuck on. If you're a fit, you'll be invited to a free 1:1 research call with Abraham.
Take the Research Questionnaire ›Is This For You?
This coaching is built for
You identify as
- Age-group triathlete (30–55) juggling work, family, and sport
- Runner, cyclist, or swimmer hitting a performance wall despite more training
- Combat sports athlete seeking sustainable longevity
- Parent who wants to train at a high level without sacrificing family presence
- Professional whose career mirrors extraction patterns in sport
- ADHD athlete who needs structure that works with your neurology
- Anyone recovering from burnout who has tried "just push harder" and watched it fail
You aspire to
- Perform at your best without burning out or breaking down
- Sleep deeply and wake up recovered not wired
- Train with precision instead of grinding through volume
- Be fully present for your family without guilt about training
- Understand your nervous system and use it as a competitive advantage
- Build a system that survives chaos, bad days, and real life
- Work with a coach who has done the internal work not just read about it
How the Protocol runs
Three phases. One system. Zero guesswork.
The R.A.C.E. Framework moves athletes through three observable phases. The research questionnaire helps us understand which phase you’re actually in and what the data says about what you need next.
Recover
Repair the nervous system. Restore the foundation most athletes skip.
- Sleep architecture & recovery diagnostics
- Breathwork and nervous-system regulation
- HRV baseline and readiness mapping
- Stress & load assessment
Condition
Build the engine. Train precisely, not just harder.
- Adaptive training around real-time readiness
- Integrated nutrition & fuelling
- ADHD-compatible structure
- Psychology & mindset work
Execute
Perform on the day. Race-ready across every domain.
- Race-day pacing & protocol
- Taper, peaking & readiness
- Identity and pressure handling
- Integrated life-system architecture
This is the system we’re researching. Take the questionnaire to share where you are — everyone who completes it is invited to a free 1:1 research call with Abraham.
Open Research
Help us build something that actually works.
The Unbroken Protocol isn’t finished. It’s being shaped, in real time, with athletes like you. Your honest answers about training, recovery, and what’s not working become part of the research that defines the app, the framework, and how it gets coached.
Take the questionnaire — tell us where you are and what’s not working
Abraham reviews every response personally
If you’re a fit, you’re invited to a free 1:1 research call
Walk away with a personalised R.A.C.E. read — whether or not we work together
Every questionnaire is reviewed by Abraham personally. Research participants are invited to a free call — any decision about working together happens after, in person.
Research Questionnaire
Help us research what works.
Your answers directly shape the Unbroken Protocol — the framework, the app, and how it gets coached. Every response is read by Abraham personally. If you’re a fit, you’ll be invited to a free 1:1 research call.
Free Self-Assessment
Recovery Readiness Assessment
Not ready to apply? Start here. Understand your nervous system state, sleep quality, and recovery capacity delivered straight to your inbox.
Insights
From the Mind of Abraham
Deep dives into nervous system performance, ADHD strategy, and the science behind the R.A.C.E. Framework.
The Performance Identity Trap: Why Triathletes Can’t Rest
Why perfectionist personalities create addiction to training and psychological stress, not training load, is the real burnout trigger.
Read article › R.A.C.E. FrameworkMotivation Is a Lie. You Need a System That Survives Real Life
How the R.A.C.E. Framework builds structure for time-constrained athletes managing work, family, and training.
Read article › TrainingZone 2 Won’t Save Your Knees
Why structural readiness matters more than aerobic fitness and how proper conditioning prevents overuse injuries in triathlon.
Read article › NeuroscienceYou’re Not Lazy Your Brain Was Hijacked
How sugar, gaming, and social media create dopamine dysregulation and why resistance to rest is neurological, not a character flaw.
Read article › ADHDThe Biggest Mistake: Treating ADHD Like a Character Flaw
ADHD isn’t a discipline problem. Time blindness and rejection sensitivity are neurological traits that need environmental design, not willpower.
Read article › MindsetSocial Media’s Biggest Lie: Comparing Your Chapter 1 to Everyone’s Chapter 20
How social comparison triggers threat-detection responses and activates chronic fight-or-flight states through curated highlight reels.
Read article › RecoveryThe Biggest Mistake I’ve Made: Treating Caffeine Like Recovery Instead of Debt
Caffeine isn’t energy it’s borrowed focus. How stimulant dependency creates sleep debt cycles that sabotage performance.
Read article ›Frequently Asked Questions
The coaching
Standard coaching delivers training plans. This delivers a complete operating system: training + nervous system regulation + nutrition + sleep architecture + psychology + ADHD management. It's the difference between a plan and a transformation.
No. This is open research for the Unbroken Protocol app and framework. Take the questionnaire to share where you are and what’s not working. If you’re a fit, you’ll be invited to a free 1:1 research call with Abraham. Any decision about working together is discussed in person, after the call — not on this page.
Triathlon (including Ironman-distance), running (including ultra-distance), swimming, cycling, boxing, BJJ, and strength & conditioning. The R.A.C.E. Framework applies across all disciplines because the nervous system doesn't care what sport you do.
No. ADHD-compatible structure benefits everyone. The systems are designed to survive chaos, low motivation, and real life. If you've ever struggled to stick to a training plan when things get hard, this approach will work for you.
We talk through your questionnaire answers — where you are, what you’ve tried, and what’s not working. Abraham gives you a preliminary R.A.C.E. read on your nervous system, recovery, and training. The conversation is the research — no pitch, no pressure.
The method
R.A.C.E. stands for Recover, Align, Condition, Execute. It's a trademarked, published methodology that starts with nervous system regulation and builds outward to training, nutrition, and life structure. It's the alternative to extraction-based coaching.
"The Unbroken Protocol: Foundation Version" is helpful background but not required. The 1-to-1 coaching goes far deeper than the book, with personalised application to your specific situation.
Most clients notice improvements in sleep and energy within 2–4 weeks. Nervous system regulation shifts within 4–8 weeks. Training performance changes follow as the foundation stabilises. This is not a quick fix. It's a permanent shift.
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