<?xml version="1.0" encoding="UTF-8"?>
<urlset xmlns="http://www.sitemaps.org/schemas/sitemap/0.9">
  <!-- Core pages -->
  <url>
    <loc>https://3hred.com/</loc>
    <changefreq>weekly</changefreq>
    <priority>1.0</priority>
  </url>
  <url>
    <loc>https://3hred.com/survey/intro</loc>
    <changefreq>monthly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://3hred.com/select-coach</loc>
    <changefreq>monthly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://3hred.com/contact</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://3hred.com/faq</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>

  <!-- Coach profiles -->
  <url>
    <loc>https://3hred.com/coaches/noah</loc>
    <changefreq>monthly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://3hred.com/coaches/sonam</loc>
    <changefreq>monthly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://3hred.com/coaches/ben</loc>
    <changefreq>monthly</changefreq>
    <priority>0.7</priority>
  </url>

  <!-- Become a coach & group sessions -->
  <url>
    <loc>https://3hred.com/become-a-coach</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/group-sessions</loc>
    <changefreq>weekly</changefreq>
    <priority>0.7</priority>
  </url>

  <!-- Blog -->
  <url>
    <loc>https://3hred.com/blog</loc>
    <changefreq>weekly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://3hred.com/blog/how-to-train-at-home-with-zero-equipment</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/blog/what-to-eat-before-and-after-a-workout</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/blog/why-accountability-is-the-real-secret-to-fitness-success</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/blog/beginners-complete-guide-to-building-muscle</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/blog/10-best-bodyweight-exercises-for-beginners</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>

  <!-- Feature pages -->
  <url>
    <loc>https://3hred.com/features/enjoy</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/features/no-equipment</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/features/guidance</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/features/flexible</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>

  <!-- Exercise pages -->
  <url>
    <loc>https://3hred.com/exercises/at-home</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/exercises/at-the-gym</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://3hred.com/exercises/outdoors</loc>
    <changefreq>monthly</changefreq>
    <priority>0.6</priority>
  </url>

  <!-- Health questionnaire -->
  <url>
    <loc>https://3hred.com/health-questionnaire</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>

  <!-- Legal -->
  <url>
    <loc>https://3hred.com/terms</loc>
    <changefreq>yearly</changefreq>
    <priority>0.3</priority>
  </url>
  <url>
    <loc>https://3hred.com/privacy</loc>
    <changefreq>yearly</changefreq>
    <priority>0.3</priority>
  </url>
</urlset>
