Seamus O'Hara

Tag: Endurance Training

  • Build Your Back for Hyrox & Mastering Pace-Based Running

    Build Your Back for Hyrox & Mastering Pace-Based Running

    In your Hyrox training, it’s crucial to focus on two very different but equally important aspects: building specific muscular endurance for the obstacles and refining your running strategy. In this post, we’ll cover both. First, I’ll break down a tough “Back and Bis” endurance workout designed to improve the pulling strength needed for stations like the Sled Pull and RowErg. Then, I’ll discuss a recent and important shift in my own training: moving from heart-rate-based running to pace-based running, and explain why this change can be a game-changer for your Hyrox goals.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Part 1: The “Back & Bis” Endurance Workout (June 19)

    A strong back and resilient grip are essential for conquering many Hyrox stations like the Sled Pull, Farmer’s Carry, and RowErg. This workout was a “lat and bicep burner,” designed to build the muscular endurance needed for these challenges using high-volume supersets with timed rest.

    The Workout Blueprint:

    Scaled Options for this Workout:

    • Use lighter dumbbells, kettlebells, or barbells for all movements.
    • For rows and pulldowns, substitute with banded variations or bodyweight rows.
    • Reduce the number of reps per set to a manageable number (e.g., 10-15).
    • Perform 2 rounds of each superset instead of 3.

    Part 2: Pace-Based Running for Hyrox (June 20)

    For a long time, I, like many athletes, have used heart rate (HR) as the primary guide for running intensity. While HR training is valuable for building an aerobic base (like my Zone 2 runs), preparing for a race like Hyrox requires a different, more specific skill: pacing. You need to know *exactly* what your race pace feels like, regardless of what your heart rate is doing on the day.

    Why Switch to Pace-Based Running?

    Heart rate can be influenced by many factors: heat, humidity, caffeine, stress, fatigue, and cardiac drift (your HR naturally climbing during a long effort even if your pace is steady). If you rely only on HR, your actual running speed can be inconsistent. For Hyrox, you need to be able to run your target pace (e.g., a 5:00/km pace) between stations, no matter what. By training at your goal pace, you teach your body and mind what that specific effort and speed feel like, making it second nature on race day.

    Today’s Run: The Details & Intentions

    The goal for today’s 9km run was simple: practice getting comfortable with my easy/aerobic pace being around 5:50/km. This wasn’t about pushing hard, but about settling into that specific pace and holding it consistently.

    My Experience: This felt great. The focus shifted from constantly checking my HR to locking into the feeling of the 5:50/km pace. My final average for the 9.11 km was 5:45/km, so I was right on target. Although this isn’t my race pace, it gets me used to running at a consistent pace which I can improve on over the coming months ahead of Hyrox Toronto.

    Refine Your Hyrox Strategy

    Building specific muscular endurance and mastering your race pace are key to a successful Hyrox race. As a certified Hyrox Performance Coach, I can help you develop these skills. If you’re training for Hyrox Toronto, let’s connect and build your winning strategy!

    Get in Touch

    Do you train by heart rate, pace, or feel? Share your preference in the comments!

    Workout Summaries (June 19-20, 2025)

    Back and Bis Endurance (June 19):

    • Duration: 44m 27s
    • Total Sets: 24
    • Avg HR: 110 bpm
    • Max HR: 141 bpm
    • Calories: 294 C
    • Note: Detailed set information as per workout blueprint.

    Pace Building Run (June 20):

    • Duration: 52m 17s
    • Distance: 9.11 km
    • Avg Pace: 5:45 min/km
    • Avg HR: 129 bpm
    • Max HR: 145 bpm
    • Calories: 772 C
    • Total Ascent: 29 m
  • June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals

    June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals

    Yesterday, Monday, June 16th, 2025, was a great example of a multi-faceted training day, layering different types of stimulus to build a well-rounded fitness profile for Hyrox. The day was broken down into three distinct parts: a long aerobic base run, a push-focused endurance strength session, and a quick, high-intensity BikeERG interval finisher. Let’s dive into how it all came together.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Workout 1: Aerobic Base Run

    The first session of the day was a 63-minute aerobic base run. The goal was simple: maintain a steady, conversational pace around 5:50/km to continue building that deep well of endurance that is so crucial for events like Hyrox. This wasn’t about speed, but about accumulating quality time in Zone 2.

    My Experience: This felt good. I successfully held an average pace of 5:47/km for the 10.89 km, with a 10km time of 57:52. It was a solid, controlled effort that set the tone for the day without adding excessive fatigue before the strength work.

    Workout 2: Push Endurance Session

    Later in the day, I hit a time-crunched push workout. With only about 40 minutes, the focus was on high-volume supersets with strictly timed rest periods to maximize intensity and muscular endurance.

    The Workout Blueprint:

    My Experience & Training Intent:

    This session really burned! The goal was to use a light weight that I could push at a fast tempo to focus purely on muscular endurance. Based on my last push day, I selected weights I knew I could push for 20 reps without stopping. The first superset was tough; I did full reps on the main bench press, but by the time I got to the close-grip bench, I was pretty fatigued. I planned to use long-length partials for the close-grip portion as a good way to push past failure and get more time under tension. It’s a great technique to overload the muscle safely when you’re already tired. I’ll be increasing the weights slightly on the next similar session to continue the progressive overload.

    Scaled Options for Push Endurance:

    • Bench/Incline Press: Use dumbbells instead of a barbell for easier scaling, or use appropriate lighter weight.
    • Pushups: Perform from the knees or against an incline (like a bench or box).
    • Tricep/Fly Movements: Use lighter weight or resistance bands.
    • General: Reduce reps to 10-15 per set, or reduce the number of sets.

    Workout 3: Metcon – Max Effort BikeERG Intervals

    The day finished with a very short but very spicy metcon to completely empty the tank.

    The Workout Blueprint:

    • 5 Rounds:
      • 0:20 Max Effort BikeERG
      • 1:00 Rest

    Rationale & My Experience: This is a classic anaerobic power workout. The 20-second all-out sprint pushes your ability to generate maximum power. For me, this wasn’t about getting breathless; it left my legs, and specifically my quads, absolutely on fire. I could barely walk for a few minutes after the last interval, but it felt incredibly productive for building that top-end power and muscular resilience needed for a hard push in Hyrox.

    Overall Reflections:

    Today was a great example of how to layer different types of training. The long, slow aerobic run built the foundation. The strength session built muscular endurance and required a smart approach to weight selection for the intended stimulus. And the final interval session pushed the top end of my power endurance. Each piece complemented the others, contributing to the well-rounded fitness required for an event like Hyrox.

    Layering Your Training for Hyrox Success

    Understanding how to combine different training modalities—aerobic work, strength endurance, and high-intensity intervals—is key to preparing for Hyrox. As a certified Hyrox Performance Coach, I can help you build a comprehensive plan for Hyrox Toronto. Let’s get started!

    Get in Touch

    How do you structure your multi-session training days? Share your favorite combinations in the comments!

    Workout Summaries (June 16, 2025)

    Aerobic Base Run:

    Lap (km) Time Pace (min/km) Avg HR
    15:495:49145
    25:475:47152
    35:495:49153
    45:485:48154
    55:475:47154
    65:455:45155
    75:465:46155
    85:485:48155
    95:485:48155
    105:505:50155
    11 (0.89km)5:065:47155

    Push Endurance Workout:

    Superset Exercise Set Weight Reps Time (s)
    1Barbell Bench Press195 lbs2038.3
    1Close-grip Bench Press195 lbs10 (LLP)1.1
    1Barbell Bench Press295 lbs2039.1
    1Close-grip Bench Press295 lbs10 (LLP)58.8
    1Barbell Bench Press395 lbs2035.0
    1Close-grip Bench Press395 lbs10 (LLP)23.4
    2Neutral Grip DB Incline Bench130s2032.1
    2Cable Overhead Tricep Extension125 lbs2045.8
    2Max Pushups11035.2
    2Neutral Grip DB Incline Bench230s2027.3
    2Cable Overhead Tricep Extension225 lbs2073.6
    2Max Pushups21231.7
    2Neutral Grip DB Incline Bench330s2029.1
    2Cable Overhead Tricep Extension325 lbs2067.5
    2Max Pushups31137.7
    3Crossover Symmetry Cable Flies115s2056.1
    3Ez-bar Skull Crushers140 lbs2034.3
    3Crossover Symmetry Cable Flies225s2063.1
    3Ez-bar Skull Crushers240 lbs2070.5
    3Crossover Symmetry Cable Flies325s2045.3
    3Ez-bar Skull Crushers340 lbs2050.4

    Note: Per-set HR data is not available from the Garmin log. Durations are for active work periods. LLP = Long-Length Partials.

    BikeERG Interval Metcon (from PM5):

    Interval Distance (m) Pace (/500m) Power (W) Calories RPM
    12471:20.96591484
    22471:20.96591484
    32331:25.85531278
    42341:25.45611281
    52351:25.15681281
  • June 15 – Recovery Run & A Brutal Quad Endurance Workout

    June 15 – Recovery Run & A Brutal Quad Endurance Workout

    This weekend was a textbook example of how a properly executed recovery day can set you up for success in a tough session the following day. Yesterday, the goal was simple: easy active recovery. Today, the plan was to hit a time-crunched but intense quad-focused endurance workout. Let’s break down how the two days complemented each other.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Part 1: Saturday’s Active Recovery Run (June 14)

    After a big week of training, Saturday’s goal was easy active recovery. I headed out for a 6km run with the sole intention of maintaining a steady 6:02/km pace. There was no other agenda than to get the blood flowing, flush out any lingering soreness, and prepare my body for Sunday’s planned workout. This type of low-intensity session is crucial for long-term progress, as it aids recovery without adding significant training stress, allowing you to hit your harder sessions with better quality and reduced injury risk.

    My Experience: The run felt good! Holding the target pace was comfortable, and it did exactly what it was supposed to do – left me feeling refreshed and ready for what was to come.

    Part 2: Sunday’s Quad Endurance Workout (June 15)

    This session was all about building quad endurance under time constraints. I had about 40 minutes to get it done, so the structure involved high-rep supersets with strictly timed rest periods to keep the intensity up.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Back Squats (High Reps): Used here as a potent warmup to thoroughly prime the quads, glutes, and hamstrings for the work to come, while also building muscular endurance.
    My Experience: I’m getting pretty comfortable with 135lbs for 20 reps now, so these felt like a good, solid warmup to the session.

    Barbell Bulgarian Split Squat & Air Squats: This superset pairs a heavy, unilateral strength movement with a high-rep, bodyweight plyometric-style movement. This is a fantastic way to build single-leg strength and stability and then immediately flush the legs with blood and spike the heart rate.
    Rationale: This combination builds strength and conditioning simultaneously, a key aspect of Hyrox training.

    Slantboard Goblet Squat & Barbell Reverse Lunge: Another tough superset. The slant board goblet squats emphasize the quads and allow for a deep range of motion. The barbell reverse lunges are another great unilateral movement that challenges balance and strength under fatigue.
    Rationale: To completely tax the quads and glutes with different movement patterns and loading styles, building serious endurance under tension.

    My Experience (Main Workout): This one burned! The supersets had my legs screaming pretty quickly. By the time I got to the final block of goblet squats and reverse lunges, it was a real mental grind, and my legs couldn’t have been over the workout soon enough. I also have to admit, I got distracted by my phone during one of the later sets of reverse lunges, and you can see in the data log that the set duration jumped by a couple of minutes – a good reminder to stay focused and present during tough workouts!

    Scaled Options for Quad Endurance:

    • Squats / Lunges: Use a lighter barbell, dumbbells, kettlebells, or perform bodyweight versions. Focus on quality movement over load.
    • Bulgarian Split Squats: Perform with bodyweight only, or with lighter dumbbells. Reduce reps if needed.
    • Slantboard Squats: If you don’t have a slant board, you can use regular goblet squats or elevate your heels on small plates.
    • General: Reduce the number of sets for each block from 3 to 2.

    Overall Reflections:

    This weekend was a perfect illustration of a smart training approach. The easy active recovery run on Saturday allowed me to come into Sunday’s session feeling refreshed and ready to hit it hard. That preparation enabled a high-quality, high-intensity quad endurance workout, even though it was time-constrained. It’s a reminder that what you do on your “easy” days has a direct impact on what you can achieve on your “hard” days.

    Smart Recovery, Stronger Performance

    Understanding how to use active recovery to prepare for your key sessions is crucial for long-term success and injury prevention. As a certified Hyrox Performance Coach, I can help you structure your training week for optimal results. Let’s get you ready for Hyrox Toronto!

    Get in Touch

    What’s your favorite way to use active recovery? Share your go-to sessions in the comments!

    Workout Summaries (June 14-15, 2025)

    Active Recovery Run (June 14):

    • Activity Name: Georgina Running
    • Duration: 36m 12s
    • Distance: 6.01 km
    • Avg Pace: 6:02 min/km
    • Avg HR: 144 bpm
    • Max HR: 158 bpm
    • Calories: 491 C
    • Training Effect: Aerobic Base (2.9)

    Quad Endurance Workout (June 15):

    • Activity Name: Quads Endurance
    • Duration: 35m 21s (Moving Time: 19m 21s)
    • Calories: 357 C
    • Avg HR: 130 bpm
    • Max HR: 169 bpm
    • Training Effect: Aerobic Base (2.2)

    Detailed Quad Workout Log

    Superset Exercise Set Time (s)
    WarmupBack Squat160.5
    WarmupBack Squat269.1
    WarmupBack Squat375.7
    1Barbell Bulgarian Split Squat161.0
    1Air Squats148.6
    1Barbell Bulgarian Split Squat279.9
    1Air Squats251.7
    1Barbell Bulgarian Split Squat347.2
    1Air Squats359.3
    2Slantboard Goblet Squat154.9
    2Barbell Reverse Lunge192.6
    2Slantboard Goblet Squat259.0
    2Barbell Reverse Lunge2230.1
    2Slantboard Goblet Squat349.9
    2Barbell Reverse Lunge3121.7
  • June 7 – A 1h 43m Hyrox Strength Hybrid Workout

    June 7 – A 1h 43m Hyrox Strength Hybrid Workout

    Today, Saturday, June 7th, 2025, was the day to tackle a monster workout I had planned. While not a direct Hyrox simulation due to the longer, programmed rest periods, this session was designed as a long, grueling, preparatory workout. The goal was to test the physical and mental endurance required to not just complete, but compete in, a Hyrox race, by working for a duration that exceeds the race itself. The structure involved multiple distinct blocks of work, culminating in a brutal “For Time” finisher designed to challenge me when already deeply fatigued.

    A Quick Note on Volume & Intensity

    This workout is exceptionally high in volume and designed as a peak training session. It is not intended as a standard daily workout. Please do not attempt this without significant training experience. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training is the key to long-term success!

    This Hyrox Workout Blueprint: Strength Hybrid

    This session was broken into distinct blocks, each separated by a 2:00 rest period, leading into a continuous “For Time” finisher. I used the Roxfit app to program this workout on my Garmin Fenix 7 ahead of time, which is a great way to track complex, multi-part sessions like this. It allows me to run the workout on my watch and simply hit the lap button each time I finish a movement to seamlessly transition to the next, while accurately logging my times.

    The Workout:

    • Block 1 (3 Rounds):
      • 20 Barbell Back Squats @ 135 lbs
      • 500m Run
      (2:00 Rest after each round)
    • Block 2:
      • 1000m SkiErg
      (2:00 Rest after)
    • Block 3 (3 Rounds):
      • 40 Sandbag Lunges @ 50 lbs
      • 500m Row
      (2:00 Rest after each round)
    • Block 4:
      • 2km Echo Bike
      (2:00 Rest after)
    • Block 5 (3 Rounds):
      • 15 Dual DB Deadlift Jumps @ 50 lbs
      • 1km BikeERG
      (2:00 Rest after each round)
    • Block 6:
      • 1km Run
      (2:00 Rest after)
    • Block 7 (For Time Finisher):
      • 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)
      • 200m Walking Lunges
      • 100 Wall Balls @ 20 lbs
      • 50 Burpee Broad Jumps
      • 200m Run
      • 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)

    Movement Breakdown & Rationale:

    Let’s break down the purpose of these blocks in a Hyrox context:

    Barbell Back Squat & Run: Builds foundational leg strength and endurance and immediately tests your ability to run with pre-fatigued legs.

    SkiErg: A full-body power and endurance test, a key station in Hyrox that taxes the entire system.

    Sandbag Lunges & Row: Unilateral leg work with an awkward object (the sandbag) is highly functional. Pairing it with the rower adds another full-body cardio stimulus.

    Echo Bike: A notoriously difficult machine that builds serious power and grit. A pure test of your “engine.”

    Dual DB Deadlift Jumps & BikeERG: Develops explosive hip power and posterior chain endurance, paired with a more sustainable cardio effort on the BikeERG.

    The Finisher (Block 7): This is a classic Hyrox-style chipper designed to be completed when you are already exhausted. It combines almost all the key elements: a heavy carry to tax the grip and core, high-volume leg work with lunges and wall balls, a full-body power endurance test with burpee broad jumps, and more running and carrying under extreme fatigue.

    My Experience & Key Takeaways: The Gauntlet Completed!

    This workout was every bit as challenging as it looked on paper. The total time from start to finish was 1 hour, 43 minutes, and 26 seconds. This was a true test of pacing and just refusing to quit.

    The first six blocks were about managing effort to save something for the finisher. The final “For Time” block, which started after the 1km run, was where the real test began. I managed to complete the first 200m Farmer’s Carry with the 61.6 lb kettlebells unbroken for the first 150m before having to take a quick break, which was a good start. The 200m of walking lunges clocked in at 214 total lunges, a huge volume that really taxed the legs. By the time I got to the Wall Balls, I was pretty well thrashed, and my pace on those was definitely slower than I would have liked, but it was about survival at that point.

    Around 30 reps into the 50 Burpee Broad Jumps, my left knee “blew up” pretty bad, becoming quite painful, which forced me to slow down and be much more deliberate with my movement to get through them. The final 200m Farmer’s Carry was a battle of will against a fried grip; the 200m was broken up into short 50m chunks, taking about 7-10 seconds of rest between each. It’s a great data point for where my grip endurance is deep into a workout.

    Scaled Version for This Hyrox Workout:

    This workout is extremely high in volume. To scale it effectively, you could:

    • Option A: Reduce the Full Workout:
      • Perform only 1-2 rounds of the multi-round blocks.
      • Cut all distances (Ski, Row, Bike, Run) in half.
      • In the final “For Time” block, cut all distances and reps in half (e.g., 100m carries, 100m lunges, 50 wall balls, 25 burpee broad jumps).
    • Option B: Perform a Section Only:
      • Choose just one or two of the main blocks (e.g., Block 1 and Block 2) as your workout for the day.
      • Tackle the “For Time” finisher (Block 7) as a standalone workout on another day, but perhaps with reduced reps/distance as well.

    Always use appropriate weights for your fitness level. The goal of a session like this is to sustain effort over time, not to fail due to excessive loading.

    Simulating Race Day for Hyrox Success

    Long preparatory workouts are a key part of building the capacity for the grueling nature of Hyrox. As a certified Hyrox Performance Coach, I can help you build the capacity to handle these efforts and peak for the October Hyrox in Toronto. Let’s build a plan that prepares you for the grind!

    Get in Touch

    What does your longest preparatory workout look like? Share your thoughts on this monster session in the comments!

    Workout Summary (June 7, 2025)

    • Workout Name: HYROX STRENGTH HYBRID WORKOUT
    • TOTAL TIME: 1:43:26
    • Date: Sat, Jun 7, 2025
    • Focus: Full Body Endurance, Hyrox Preparation
    • Calories: 1253 C
    • Avg HR: 153 bpm
    • Max HR: 177 bpm
    • Training Effect: VO2 Max (Aerobic: 4.6, Anaerobic: 2.1)

    Detailed Workout Log

    # TYPE TIME HR
    120 Barbell Back Squat00:57108
    2500m Run02:24117
    3120s Rest02:00147
    420 Barbell Back Squat01:04126
    5500m Run02:27161
    6120s Rest02:00153
    720 Barbell Back Squat01:11140
    8500m Run02:17165
    9120s Rest02:00147
    101km Ski Erg04:17153
    11120s Rest02:00139
    1240 Sandbag Lunges02:50159
    13500m Row Erg01:32164
    14120s Rest02:00154
    1540 Sandbag Lunges02:04156
    16500m Row Erg01:48167
    17120s Rest02:00153
    1840 Sandbag Lunges01:57153
    19500m Row Erg01:50167
    20120s Rest02:00154
    212km Echo Bike03:15163
    22120s Rest02:00161
    2320 DB Deadlift Jumps01:17156
    241km Bike Erg01:52162
    25120s Rest02:00150
    2620 DB Deadlift Jumps01:10152
    271km Bike Erg01:53166
    28120s Rest02:00146
    2920 DB Deadlift Jumps01:10150
    301km Bike Erg01:59161
    31120s Rest02:00147
    321km Run03:59147
    33200m KB Farmers Carry03:35149
    34200m Walking Lunges08:19157
    35100 Wall Balls09:34155
    3650 Burpee Broad Jump10:45156
    37200m Run02:04150
    38200m KB Farmers Carry02:14161
  • June 4 – Lessons from a Hot 17km Run & Strength Blitz

    June 4 – Lessons from a Hot 17km Run & Strength Blitz

    On Wednesday, June 4th, 2025, I tackled a day of two distinct training efforts, each shaped by different constraints and conditions. It started with a very short but effective strength session, a component of the CrossFit Birch Bender WOD, which I managed to squeeze in despite being tight on time. Later, I tackled a long 17km run in some serious midday heat, which served as a potent reminder about preparation and respecting the elements.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Workout 1: Quick Strength Blitz (CFBB WOD Component)

    Being short on time, this WOD segment from CrossFit Birch Bender was perfect for getting in some quality strength and stability work efficiently.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Chin-ups (AMRAP 5 min): A fantastic upper body pulling exercise targeting the lats and biceps. An AMRAP format pushes muscular endurance and mental toughness.
    Why this approach: To maximize pulling volume and intensity in a short, fixed timeframe, crucial for building Hyrox upper body strength.

    Plank Hold (AMRAP 4 min): A core stability classic, engaging the entire trunk.
    Why this approach: To build isometric core strength and endurance, vital for maintaining posture and power transfer in all Hyrox movements, from running to lifting.

    Wall Sit (AMRAP 4 min): An isometric hold primarily targeting the quadriceps and building mental grit.
    Why this approach: Excellent for developing leg endurance under static load, which has direct carryover to the demands of a Hyrox sled push or maintaining strong leg positions in other stations.

    My Experience (Strength Session):

    This was short and sharp. For the 5-minute Chin-up AMRAP, I managed to hit 56 reps, which felt like a solid effort for the timeframe. The 4-minute Plank and 4-minute Wall Sit were both done unbroken. While these weren’t long sessions, the AMRAP format for the holds definitely tested mental focus and local muscular endurance. It’s a great example of how you can still get effective work in even when you only have 20-25 minutes.

    Scaled Options for Strength Blitz:

    • Chin-ups: Banded Chin-ups, Jumping Chin-ups, Ring Rows, or Bodyweight Rows. Accumulate as many good quality reps as possible.
    • Plank Hold: Hold for shorter durations with brief rests if needed (e.g., 30s on / 10s off), or perform from the knees.
    • Wall Sit: Hold for shorter durations, or slightly reduce the knee angle if needed.

    Workout 2: The Hot & Humid 17km Zone 2 Endurance Run

    Later in the day, I tackled a long run. The weather was a major factor – a scorching 30°C (feeling hotter in the midday sun!). My plan was to aim for a Zone 2 effort, focusing on keeping my heart rate below 160 bpm. This run turned into a significant lesson in heat management and hydration.

    The Crucial Role of Hydration & Electrolytes in the Heat

    Before diving into my run experience, I can’t stress this enough: exercising in extreme heat requires extreme caution, especially regarding hydration. Water alone often isn’t enough for rehydration during long, sweaty efforts because we lose vital electrolytes through sweat.

    Why Electrolytes Matter:

    • Sodium: Crucial for maintaining fluid balance, nerve function, and muscle contraction. Significant sodium loss is common in sweat.
    • Potassium: Works with sodium for fluid balance, nerve signals, and muscle contractions.
    • Magnesium: Involved in hundreds of bodily processes, including muscle and nerve function, energy production, and blood pressure regulation.

    Losing these without adequate replacement can lead to cramping, fatigue, dizziness, and in severe cases, more serious conditions like hyponatremia (low sodium levels from overhydrating with plain water).

    Getting the Balance Right: For effective rehydration and sustained performance, especially during efforts over an hour or in hot conditions, you need a proper balance of these electrolytes, not just water. The ideal ratio can vary, but many effective sports drinks and electrolyte supplements aim for a higher sodium content relative to potassium and magnesium, as sodium is typically lost in the greatest amounts.

    Off-the-Shelf Electrolyte Options (Look for these features):

    • Products specifically designed as “electrolyte” or “hydration” mixes (powders, tablets).
    • Check the nutritional panel for sodium, potassium, and magnesium content. A good starting point for a serving might be 200-500mg+ of sodium, with proportionally smaller amounts of potassium and magnesium.
    • Some reputable brands often seen in Canada include LMNT (known for high sodium), Nuun, Skratch Labs, and even some traditional sports drinks like Gatorade Endurance formula (which has more electrolytes than regular Gatorade). Always check the labels for the specific electrolyte profile.
    • Consider options with some carbohydrates for efforts over 60-90 minutes to help fuel your work.

    My Key Advice: Experiment during training to find what works for your body. Never try a new hydration strategy on race day! And again, always carry more fluids (with electrolytes) than you think you’ll need in the heat.

    The “Burn the Ships” Strategy for Long Runs

    For this 17km run, I employed a mental tactic I call “burning the ships.” Knowing I wanted a significant distance, I ran my usual 10km route. Then, when I was a few kilometers from home (around the 7-8km mark of the *outward* leg, effectively committing me to a longer return), I “turned around” in my mind and decided to extend the run by heading further out before finally looping back. This mental commitment forces you to complete the longer distance as there’s no easy shortcut home.

    My Experience (17km Run):

    This was a battle. The 30°C heat was intense from the start. I consciously tried to keep my heart rate below my target of 160 bpm, which, given the conditions, meant I had to incorporate several walking breaks, especially on any inclines or when I saw my HR spiking. The “burn the ships” strategy ensured I got the distance, but it also meant I was out there exposed to the heat for just over 2 hours.

    Around the 15km mark, things got really tough as I ran out of water. This was a critical error on my part and significantly impacted the rest of the run. Those last couple of kilometers were a real mental and physical grind. It underscores that even with a Zone 2 *intention*, external factors like intense heat and insufficient hydration can dramatically elevate physiological stress and perceived effort.

    Scaled Options for Long Runs (especially in heat):

    • Shorter Distance & Time: Significantly reduce the planned duration and distance.
    • Run/Walk Strategy: Intentionally incorporate walking breaks from the start, especially on hills.
    • Coolest Time of Day: Opt for early morning or late evening.
    • Hyper-Hydration: Ensure you are well-hydrated *before* starting and carry ample fluids with electrolytes.
    • Loop-Based Route: Run shorter loops near home or a reliable water source.

    Overall Reflections:

    This day was a good lesson in adaptability and respecting conditions. The short, sharp strength session felt productive for the limited time available. The run, while a successful endurance effort in terms of distance and time-on-feet, was a potent reminder of the challenges of heat and the absolute necessity of proper hydration and electrolyte intake. Both sessions, in their own way, contribute to building the all-around resilience needed for Hyrox.

    Training Smart for Hyrox in All Conditions

    Preparing for the October Hyrox in Toronto means being ready for anything – including challenging conditions and adapting your plan. As a certified Hyrox Performance Coach, I can help you develop strategies for smart training, proper fueling, hydration, and pacing. Let’s get you prepared!

    Get in Touch

    How do you adjust your training for extreme weather? What are your go-to strategies for long efforts and hydration? Share in the comments!

    Workout Summaries (June 4, 2025)

    Strength Session (CFBB WOD Component):

    • Focus: Upper Body Pulling Endurance, Core Stability
    • Structure:
      • 5 min AMRAP Chin-ups (Result: 56 reps)
      • 2 min Rest
      • 4 min AMRAP Plank (Result: Unbroken)
      • 2 min Rest
      • 4 min AMRAP Wall Sit (Result: Unbroken)
    • Start Time: 07:00:24 (Local)
    • Duration: 23m 18s (approx. including rests)
    • Avg HR: 95 bpm
    • Max HR: 132 bpm
    • Calories: 125 C

    Long Run (Zone 2 Focus in Heat):

    • Activity Name: 17km Zone 2 Road
    • TOTAL TIME: 2:02:32 (Duration from Garmin)
    • MOVING TIME: 2:01:51 (From Garmin)
    • DISTANCE: 17.09 km
    • AVG PACE (Overall): ~7:11 min/km
    • AVG HR: 154 bpm
    • MAX HR: 175 bpm
    • CALORIES: 1448 C
    • AVG POWER: 284 W
    • VO2 MAX: 51
    • TRAINING EFFECT: Tempo (Aerobic: 3.5)
    • NOTES: 30°C+ heat, goal HR <160bpm (required walking), ran out of water at ~15km. Fastest 1km split during run: 5:54.
  • Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

    Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

    This past week of training (May 26th – June 1st, 2025) was a real mix of managing accumulated fatigue, hitting some specific endurance goals, and layering different types of workouts as I continue my build towards Hyrox Toronto in October. Here’s a look back at how the week unfolded, complete with key takeaways and a reminder that consistency and smart adjustments are paramount.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    The Week’s Training Log: Day by Day

    Monday, May 26th: The “Rest Day” 15km Run

    May 26th Workout Featured Image

    The week started with my legs feeling the volume from previous efforts, so I ironically scheduled a 15km run as a “rest day.” The real goal was to maintain a Zone 2 heart rate throughout, focusing on building that all-important aerobic base. This session was a great opportunity to reflect on the benefits of lower-intensity endurance work, the 80/20 running principle, and its impact on lactate threshold – all critical for Hyrox performance. Of course, no run is complete without a minor watch glitch story from lap 9!

    Read the full breakdown and Zone 2 insights: [May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox]

    Tuesday, May 27th: A Multi-Part Training Assault

    May 27th Workout Featured Image

    Tuesday was a big one with four distinct training pieces layered throughout the morning:

    • Workout 1 (Core Focus): Kicked off with an “Ab Killer” session – 3 rounds of 10 Toes to Bar and 30 Sit-ups, with strict 1:00 rests. Great for waking up the core.
    • Workout 2 (Bodybuilding-Style Strength): This focused on quality movement and time under tension with Pull-ups, Half Turkish Get-ups, a Seal Row ladder, KB Rows superset with Hanging Leg Raises, and Cable Pulldowns.
    • Workout 3 (Metcon – Hyrox Style): A tough 4-round WOD of 400m SkiErg and Devils Complex. I had to modify reps and weight on the Devils Complex to maintain intensity.
    • Workout 4 (Tabata Finisher – CFBB WOD): Finished with a 10-minute Tabata (40s on/10s off) of Gladiator Deadlifts and Max Cal RowErg.

    My Takeaway: A huge volume day that tested different energy systems and mental grit. The modifications during the metcon were key to getting the intended stimulus despite fatigue.

    Read the full multi-part day breakdown: [May 27 – Epic Training Day: Strength, Metcon, Tabata & Hyrox Insights]

    Wednesday, May 28th: Leg Endurance, Tabata & Trail Miles

    May 28th Workout Featured Image

    Feeling surprisingly recovered, I tackled another multi-part day. The focus was on smart training with an eye on a bigger session planned for the weekend.

    • Workout 1 (Leg Strength Endurance): This involved Squats, Slant Board Goblet Pause Squats, Slant Board KB Clean Pistol Squats (focusing on balance), and challenging high-rep DB Bulgarians. The aim was time under tension and building that Hyrox sled push resilience.
    • Workout 2 (Tabata Finisher – CFBB WOD): A quick and intense 10-minute Tabata (20s on/40s off this time) of Strict Pull-ups and Max Cals BikeERG.
    • Workout 3 (10km Trail Run): An easy-paced run through East Gwillimbury trails to build more aerobic base and for a mental reset.

    My Takeaway: A productive day of layering different stimuli without going into the red zone. The trail run was a great way to cap it off.

    Read the full post: [May 28 – Hyrox Training: Leg Endurance, Tabata & Trail Miles]

    Thursday, May 29th & Friday, May 30th: Work & Active Recovery

    May 29th and 30th Featured Image

    These were full workdays, so structured gym training took a backseat. The focus shifted to active recovery, ensuring I was ready for the weekend and not digging too deep a hole after the previous intense days.

    Saturday, May 31st: The Work/Life/Fitness Juggle (Quick Session)

    May 31st Workout Featured Image

    Being very short on time after a busy couple of workdays, I managed to squeeze in a quick but effective posterior chain and unilateral leg session. This day was more about the message: the importance of consistency over perfection when balancing training with a hectic life, and tips for easing back into the gym after a short break.

    • Workout: Landmine Single Leg RDLs, Hip Thrusts, and Front Foot Elevated Landmine Reverse Lunges.

    My Takeaway: Even short, focused workouts are valuable. The main win was getting it done and reinforcing good habits.

    Read the full post on balancing fitness and life: [May 31 – Juggling Life & Fitness: Tips for Staying on Track (Plus a Quick Workout!)]

    Sunday, June 1st: The Long & Grueling Endurance Test

    June 1st Workout Featured Image

    After a couple of lighter training days due to work, Jordan (fellow coach at CrossFit Birch Bender) and I were energized and ready for a tough one. We tackled a 1 hour and 22-minute Hyrox-style grinder designed to push our endurance well past typical race times.

    • Workout Highlights: Included blocks of DB Incline Press/SkiErg, Burpees, EZ Bar Curls/RowErg, Pull-ups, Push-ups/Runs, Box Jumps, Preacher Curls/Echo Bike, a monster 100 KB Goblet Squat set, Ring Pushups/BikeERG, and a final 1km run.

    My Takeaway: A fantastic session for building mental fortitude and race-specific endurance. Realized the bicep curls were too light, and the goblet squats were brutal! My running pace is still a key area for improvement to hit that sub-5:00/km goal for Hyrox.

    Read the full workout breakdown: [June 1 – Hyrox Endurance Test: 1h22m Grinder with Jordan]

    Overall Weekly Reflections

    This week was a great example of periodizing effort. It started with a focus on aerobic base building, peaked with some very high-volume and intensity days mid-week, included necessary lighter/shorter days due to work, and finished with a massive endurance push. Listening to my body, making modifications (like in the May 27th metcon), and understanding the “why” behind each session were key themes. The focus remains squarely on building all the capacities needed for a strong performance at Hyrox Toronto.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch

    How was your training week? What were your biggest wins or challenges? Share in the comments below!

  • June 1 – Hyrox Endurance Test: 1h22m Grinder

    June 1 – Hyrox Endurance Test: 1h22m Grinder

    After a couple of full workdays on Thursday and Friday that kept me out of the gym, and only a short session on Saturday, I was feeling energized and eager to hit a really hard, long workout today, Sunday, June 1st, 2025. My fellow coach at Crossfit Birch Bender, Jordan, was on the same page, so we intentionally set out for a grueling session, aiming to push our endurance boundaries and work for as long, or even longer, than a full Hyrox race. This type of extended workout is incredibly valuable for Hyrox preparation. When you get comfortable operating at this duration and intensity, a Hyrox race itself starts to feel like just another challenging, but manageable, day at the office. It builds immense mental fortitude and physical resilience.

    A Quick Note on Volume & Intensity

    Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs, including today’s extended session, are specific to my current training cycle, experience, and personal goals of testing my limits and building fortitude for long, grinding events. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.

    This Hyrox Workout Blueprint: Extended Endurance & Full Body Burn

    The workout was structured with multiple couplets and blocks, hitting various muscle groups and energy systems, with a significant emphasis on maintaining effort over a long period – a true test of will and conditioning for Hyrox.

    The Workout:

    • Block 1 (3 Rounds):
      • 20 DB Incline Press
      • 500m Ski Erg
    • Followed by: 20 Burpees
    • Block 2 (3 Rounds):
      • 20 EZ Bar Curls @ 35lbs
      • 600m Row Erg
    • Followed by: 20 Pull Ups
    • Block 3 (3 Rounds):
      • 20 Push Ups
      • 500m Run
    • Followed by: 40 Box Jumps @24”
    • Block 4 (3 Rounds):
      • 20 EZ Bar Preacher Curls @ 35lbs
      • 1km Echo Bike
    • Followed by: 100 KB Goblet Squats
    • Block 5 (3 Rounds):
      • 20 Ring Pushups
      • 1000m BikeERG
    • Followed by: 1km Run

    Movement Breakdown & Rationale:

    Let’s explore some of these pairings for Hyrox-style endurance:

    DB Incline Press & Ski Erg: This combines an upper chest and shoulder strength-endurance movement with a full-body, high-output cardio machine that heavily taxes the upper body and core. Great for building resilience for pushing movements after a lung burner, simulating the compromised strength work after a tough cardio effort common in Hyrox.

    Burpees: The classic full-body test of fitness and mental grit, used here to spike the heart rate and test work capacity between blocks.

    EZ Bar Curls / Preacher Curls & Ergs (Row Erg / Echo Bike): While direct arm work isn’t a primary Hyrox station, maintaining grip and arm strength/endurance is vital for obstacles like the Farmer’s Carry, Sled Pull, and Wall Balls. Pairing these with ergs keeps the overall intensity up and builds accessory muscle endurance while maintaining cardiovascular output.

    Pull Ups & Push Ups with Running: Fundamental bodyweight movements testing upper body pulling and pushing strength endurance, broken up by running to mimic Hyrox race flow and build capacity in core bodyweight movements under running fatigue.

    Box Jumps: A key plyometric exercise for developing explosive power in the legs and hips, crucial for improving running economy and dynamic movements in Hyrox like burpee broad jumps or clearing obstacles.

    100 KB Goblet Squats: A high-volume leg and core crusher, demanding mental toughness and muscular endurance. This really tests lower body endurance and mental fortitude deep into the workout, similar to facing a tough station like Wall Balls or Lunges when already very fatigued in Hyrox.

    Ring Pushups & BikeERG: Ring Pushups are a challenging variation that demands greater stability and control from the shoulders, chest, and core due to the instability of the rings. Paired with sustained BikeERG efforts, this creates a high-intensity finisher to build chest, shoulder, and core stability under fatigue and push the conditioning envelope.

    My Experience & Key Takeaways:

    This was a long one – 1 hour, 22 minutes, and 27 seconds to be exact – and the goal was to really push that endurance barrier with Jordan. We kept a steady pace throughout. Overall, the workout felt pretty well put together, though my personal takeaway is that we definitely went too light on all the bicep curls (both EZ bar @35lbs and preacher curls @35lbs). For the next similar session, those weights need to go up to get the desired stimulus.

    The 100 KB Goblet Squats were particularly tough, as expected. That’s a lot of reps to grind through when you’re already deep into a workout. It really tests your mental game as much as your legs and core. The 40 Box Jumps also added a good spike in intensity and leg fatigue before moving into the next block.

    My running pace continues to be a key focus area for Hyrox. Today’s session included several 500m run segments and a final 1km run. While one 500m piece hit a 4:56/km pace, the others were closer to 5:20/km, and the final 1km was at 5:35/km. My overall goal is to consistently and relatively easily run sub-5:00/km pace to be more competitive in Hyrox. So, there’s work to be done there for sustained speed over distance, especially when embedded within these demanding Hyrox simulation workouts.

    Scaled Version for This Endurance Workout:

    This is a high-volume, long-duration workout. Here’s a way to scale it while keeping the spirit:

    • Reduce Rounds: Instead of 3 rounds for each block, consider 1-2 rounds.
    • Reduce Reps/Distance:
      • DB Incline Press: 10-15 reps
      • Ski/Row Erg/BikeERG: 250-300m for Ski/Row, 500-750m for BikeERG/Echo Bike
      • Burpees: 10-15 reps
      • Curls: 10-15 reps (with appropriate weight)
      • Pull Ups: Assisted, or 5-10 reps (or Ring Rows)
      • Push Ups: 10-15 reps (from knees if needed)
      • Runs: 200-400m
      • Box Jumps: 15-25 reps (to an appropriate height)
      • KB Goblet Squats: 30-50 reps
      • Ring Pushups: Regular Push-ups (floor or incline), or Knee Push-ups, 10-15 reps
    • Reduce Overall Blocks: Pick 2-3 of the main blocks to focus on.
    • Lighter Weights: Use appropriate weights for all loaded movements.

    The key is to maintain a challenging but sustainable effort for a longer duration than you might typically train, to build that specific Hyrox endurance.

    Building That Hyrox Engine!

    Long sessions like these are tough but incredibly effective for preparing for the demands of a full Hyrox race. As a certified Hyrox Performance Coach, I can help you structure your training to build the endurance and strength you need for the October Hyrox in Toronto. Let’s get you race-ready!

    Get in Touch

    What are your go-to long and grueling workouts for building Hyrox-style endurance? Share your favorites in the comments!

    Workout Summary (June 1, 2025)

    • Workout Name: HYROX ENDURANCE GRINDER
    • TOTAL TIME: 1:22:27
    • CALORIES: 1093 C
    • AVG HR: 158 bpm
    • Date: Sun, Jun 1, 2025 at 01:27 p.m.
    • Focus: Full Body Endurance, Hyrox Simulation

    Detailed Workout Log

    # Exercise Time Pace Ski/Row (/500m) Pace Run (/1000m) Watts (Row/Bike Avg) HR
    120 DB Incline Press01:11121
    2500m Ski Erg01:581:58.0152
    320 DB Incline Press00:44156
    4500m Ski Erg02:072:07.0160
    520 DB Incline Press01:21162
    6500m Ski Erg02:052:05.0161
    720 Burpee01:59167
    820 Ez Bar Curls @35lbs01:00160
    9600m Row Erg02:111:49.2265154
    1020 Ez Bar Curls @35lbs01:18160
    11600m Row Erg02:131:50.8253161
    1220 Ez Bar Curls @35lbs01:46164
    13600m Row Erg02:131:50.8254162
    1420 Pull Up03:01167
    1520 Push Ups00:39159
    16500m Run02:4005:20170
    1720 Push Ups01:33159
    18500m Run02:4005:20166
    1920 Push Ups01:36159
    20500m Run02:2804:56167
    2140 Box Jumps @24”03:47170
    2220 Ez Bar Preacher Curl @35lbs01:26162
    231km Echo Bike01:39165
    2420 Ez Bar Preacher Curl @35lbs02:27158
    251km Echo Bike01:41159
    2620 Ez Bar Preacher Curl @35lbs01:51157
    271km Echo Bike01:41157
    28100 KB Goblet Squat10:11146
    2920 Ring Pushups03:13149
    301000m BikeERG02:02204149
    3120 Ring Pushups03:09150
    321000m BikeERG01:50232150
    3320 Ring Pushups02:57152
    341000m BikeERG01:58221159
    351km Run05:3505:35163
  • May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    Wednesday, May 28th, 2025, was another session focused on building specific capacities with Hyrox in mind. The day was split into three main parts: a strength session focused on legs with some interesting squat variations and unilateral work, a classic Tabata metcon from the CrossFit Birch Bender WOD, and a 10km trail run to round things out.

    My legs actually weren’t complaining too much today; I felt nicely recovered from last week’s hard training and was ready to hit the gym. That said, I decided to keep the overall intensity a bit reduced again, with the plan to hit a big session on Sunday after a few days of work coming up. So, while I felt good, it was still a day for smart training rather than an all-out assault.

    A Quick Note on Volume & Intensity

    Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs are specific to my current training cycle, experience, and personal goals of testing my limits and building fortitude for long, grinding events. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.

    Workout 1: Leg Strength Focus – Endurance & Time Under Tension

    This part of the session was designed to build leg endurance through lots of time under tension, working through a variety of squat patterns and unilateral movements. Building this kind of muscular endurance is crucial when dealing with challenges like the sled push in Hyrox, which keeps your quads under tension for a significant duration.

    The Workout Blueprint:

    • Squat:
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
    • Slant Board Goblet Pause Squat:
      • 35 lbs x 20 reps
      • 52 lbs x 20 reps
      • 52 lbs x 20 reps
    • Slant Board KB Clean Pistol Squat (alternating legs):
      • 26 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
    • DB Bulgarians:
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00

    Movement Breakdown & Rationale:

    Squats: The foundation for lower body strength, targeting quads, glutes, and hamstrings. High reps at a moderate weight build muscular endurance, critical for sustained efforts like the Hyrox sled push.
    Why I chose them: To build a solid base of leg strength and work capacity with a significant volume of repetitions, focusing on time under tension.

    Slant Board Goblet Pause Squat: Using a slant board can reduce the demand on ankle dorsiflexion in the lower ranges of the squat, allowing for a deeper position and often more quad emphasis. It can also be a bit gentler on the knees for some individuals. The goblet hold engages the core, and the pause at the bottom eliminates momentum and builds strength out of the hole.
    Why I chose them: To target the quads more specifically, work on depth, and build isometric strength in the bottom position.

    Slant Board KB Clean Pistol Squat: This is a challenging unilateral movement. The slant board can make it easier to get out of the hole in a pistol squat and can be gentler on the knees. It’s not a replacement for a full pistol squat but serves as a good progression when working towards weighted pistols or aiming for higher reps with load. The kettlebell clean aspect adds a coordination and balance component, rather than focusing on explosive power with the lighter weights used.
    Why I chose them: I opted for the slant board for this movement because I wanted to hit a higher rep range than normal while still working loaded pistols, focusing on balance and single-leg stability.

    DB Bulgarians (Split Squats): An excellent unilateral exercise for targeting quads, glutes, and hamstrings independently, while also improving balance and hip stability. Doing 20 reps in a row, one leg at a time, with a total load of 60lbs (30lbs per hand) is very challenging. The 1:00 rest also kept recovery relatively low, which increased the intensity.
    Why I chose them: These were the hardest part of this strength workout but are one of my favorite exercises for building robust single-leg strength and endurance.

    Scaled Options for Leg Strength:

    • Squats: Bodyweight squats, goblet squats with lighter weight, reduce reps/sets.
    • Slant Board Goblet Pause Squat: Regular goblet pause squats, or slant board squats without the pause/lighter weight.
    • Slant Board KB Clean Pistol Squat: Scale to assisted pistol squats (e.g., holding onto a rig, using bands), pistol squats to a box (limited range of motion), or DB Bulgarians can also serve as a progression towards pistols.
    • DB Bulgarians: Bodyweight Bulgarian split squats, or use lighter dumbbells/reduce reps.

    Workout 2: Metcon – Tabata Finisher (CrossFit Birch Bender WOD)

    To cap off the strength work, I jumped into a quick but intense Tabata interval session, which was part of the CrossFit Birch Bender WOD for the day. Interestingly, this was the inverse of the Tabata structure from a workout earlier in the week (20s work / 40s rest vs. 40s work / 20s rest).

    Tabata Structure:

    • 10 Minutes Total (5 Rounds):

    Movement Rationale & My Experience:

    Max Reps Strict Pull-ups (Tabata): A classic test of upper body pulling strength and endurance. The strict nature emphasizes true strength over kipping momentum.
    My experience with this movement: Performing these in short, intense 20-second bursts with limited recovery is a great way to build pulling capacity and grip endurance. My reps per round were: 11, 10, 10, 8, 10.

    Max Cals BikeERG (Tabata): A full-out sprint for calories on the BikeERG.
    My experience with this movement: This is all about pushing for maximal cardiovascular output and anaerobic power in short windows. My calories per round were: 14, 14, 12, 12, 13.

    This Tabata was a tough 10 minutes! The longer 40-second rest period (compared to a traditional 20s on / 10s off Tabata) allowed for a slightly better recovery between efforts, but the max effort nature of each 20-second window still made it very challenging.

    Scaled Options for Tabata:

    • Strict Pull-ups: Banded Pull-ups, Jumping Pull-ups, Ring Rows, or Bodyweight Rows. Aim for max quality reps in the 20 seconds.
    • BikeERG Cals: Use any cardio machine (Rower, SkiErg, Air Bike) and aim for max effort. Alternatively, perform a bodyweight cardio movement like burpees, high knees, or jumping jacks for the 20-second intervals.

    Workout 3: 10km Trail Run

    Later in the day, I headed out for a 10km trail run. The intention here was an easy pace, a “short run” for me, but it’s important to remember that “easy” and “short” are relative to an individual’s current fitness and training volume. A 10km run is a significant effort, and just because it might feel manageable for one person doesn’t mean everyone should go out and tackle that distance without appropriate preparation.

    Trail Run Key Metrics & Splits (May 28, 2025)

    Metric Value
    Activity NameBendor And Graves Trail Running
    Total Distance10.38 km
    Total Duration1:10:41 (hh:mm:ss)
    Average Pace~6:49 min/km
    Average HR153 bpm
    Max HR165 bpm
    Calories878 C
    Average Power302 W
    VO2 Max51
    Training EffectAerobic Base (Aerobic: 3.3)
    Elevation Gain203.8 m
    Fastest 1km Split6:19
    Fastest 5km Split33:41
    Fastest 10km Split1:08:09

    My Experience (Trail Run):

    This was a really enjoyable run through Bendor And Graves. I focused on maintaining a comfortable, conversational pace, enjoying the scenery and just getting time on my feet. It served as a good mental reset and a way to build my aerobic base further without overly taxing the system after the morning’s sessions. The watch glitch from earlier in the week (lap 9 of my previous run) thankfully didn’t repeat itself today!

    Overall Reflections:

    Today I was feeling great, nicely recovered from last week’s hard training and ready to hit the gym. I decided to keep the overall intensity a bit more controlled, with the plan to hit a big session on Sunday after a few days of work coming up. This multi-part day, with its focus on leg endurance, a sharp Tabata, and a steady trail run, felt like a productive way to maintain momentum while still managing overall load. It’s all about making smart choices based on how you feel each day, while still chipping away at those larger Hyrox goals.

    Adapting Your Training for Hyrox Success

    Every training day offers an opportunity to learn and progress, even when you’re managing fatigue or focusing on specific aspects of recovery and endurance. As a certified Hyrox Performance Coach, I can help you design workouts that fit your life, your recovery needs, and your ambitions for the October Hyrox in Toronto. Let’s build a smart and effective plan together!

    Get in Touch

    How do you approach training when your body is feeling good but you’re planning for a bigger upcoming session? Share your strategies in the comments!

    Workout Summaries (May 28, 2025)

    Strength Session (Leg Focus):

    • Focus: Lower Body Strength & Unilateral Stability for Endurance
    • Notes: Emphasis on volume, time under tension, and movement quality. Watch issue at start of this block meant precise timing per exercise not logged.
    • Exercises Performed:
      • Squat: 3 sets of 20 reps @ 135 lbs
      • Slant Board Goblet Pause Squat: 1 set x 20 @ 35 lbs; 2 sets x 20 @ 52 lbs
      • Slant Board KB Clean Pistol Squat (alternating): 1 set x 10/leg @ 26 lbs; 2 sets x 10/leg @ 17 lbs
      • DB Bulgarians: 3 sets x 20/leg @ 30 lbs dumbbells (1:00 rest between legs & sets)

    Metcon (Tabata Finisher – CFBB WOD):

    • TOTAL TIME: 10:00
    • Structure: 5 Rounds of (20s Max Reps Strict Pull-ups, 40s Rest + 20s Max Cals BikeERG, 40s Rest)
    • Pull-up Reps per Round: 11, 10, 10, 8, 10
    • BikeERG Cals per Round: 14, 14, 12, 12, 13
    • Focus: High-Intensity Interval Training, Upper Body Pulling Strength, Anaerobic Capacity

    Trail Run (10km):

    • Activity Name: East Gwillimbury Trail Running
    • TOTAL TIME: 1:10:41 (hh:mm:ss from Garmin data)
    • MOVING TIME: 1:10:08 (hh:mm:ss from Garmin data)
    • DISTANCE: 10.38 km (from Garmin data)
    • AVG PACE: Approx. 6:49 min/km (Calculated: Duration/Distance)
    • AVG HR: 153 bpm (from Garmin data)
    • MAX HR: 165 bpm (from Garmin data)
    • CALORIES: 878 C (from Garmin data)
    • AVG POWER: 302 W (from Garmin data)
    • VO2 MAX: 51 (from Garmin data)
    • TRAINING EFFECT: Aerobic Base (Aerobic: 3.3, Anaerobic: 0.0 – from Garmin data)
    • ELEVATION GAIN: 203.8 m (from Garmin data)

  • May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    Tuesday, May 27th, 2025, was a testament to a varied training approach, layering different types of sessions throughout the morning. It started with some targeted core work, moved into a bodybuilding-style strength session, then a tough Hyrox-focused metcon, and finally wrapped up with a high-intensity Tabata finisher as part of the CrossFit Birch Bender WOD. My legs were definitely still talking to me from previous volume, so it was a day of managing effort where needed.

    A Quick Note on Volume & Intensity

    Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs, including today’s multi-part session, are specific to my current training cycle, experience, and personal goals of testing my limits and building fortitude for long, grinding events. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.

    Workout 1: “Ab Killer” – Core Focus

    The morning started early with a focused core session to really engage the abdominals and hip flexors.

    The Workout:

    Movement Breakdown & Rationale:

    Toes to Bar: A high-skill gymnastics movement that develops significant strength in the abdominals, hip flexors, lats, and grip. It’s fantastic for overall core stability and pulling mechanics.
    Why I chose them: To build dynamic core strength crucial for all Hyrox movements, from running form to powerful lifts and obstacle efficiency.

    Sit-ups: A foundational abdominal exercise that targets the rectus abdominis and helps build core endurance.
    Why I chose them: Paired with Toes to Bar, they provide a high-volume core stimulus. The strict 1:00 rest was key to keeping the intensity high for this type of focused work.

    My Experience: This was a good way to wake up the core and get the body moving before the heavier work later in the day. The strict rest kept it challenging and the intensity high.

    Scaled Options for Core Work:

    • Toes to Bar: Hanging Knee Raises, Lying Leg Raises, or V-Ups.
    • Sit-ups: Reduce reps, or perform crunches.

    Workout 2: Bodybuilding-Style Endurance Session

    This session was focused on quality of movement, time under tension, and the challenge of completing the prescribed reps with the given weights, adopting a more bodybuilding-style approach with reduced overall intensity compared to some other days, but with a strong focus on muscular hypertrophy and endurance.

    The Workout Blueprint:

    • Superset 1: (Rest 1:30 between supersets)
    • Seal Rows (60 lb dumbbells): 1 set following a ladder scheme (1 rep, then 2 reps, 3 reps… up to 10 reps, with 10 seconds rest between each step of the ladder).
    • Superset 2: (Approx. 2:00 rest between supersets)
    • Cable Pulldown: 3 sets of 20 reps with 45 lbs (on cable stack) (Approx. 2:00 rest between sets).

    My Experience: The focus here was really on feeling the muscles work through a full range of motion. The Seal Row ladder with 60lb dumbbells was ambitious; that weight was too heavy to complete the return down the ladder effectively, so I’ll try 50s next time for that specific scheme. The KB Rows at 62lbs for 20 reps per side not only challenged my grip but also provided a great stimulus for the lats. Supersetting these with Hanging Leg Raises was particularly tough on the core, especially after the Toes to Bar and Sit-ups in Workout 1. The Cable Pulldown work was a nice way to hit the lats and core with constant tension to finish this block.

    Scaled Options for Endurance Work:

    • Pull-ups: Banded Pull-ups, Ring Rows, or Lat Pulldowns.
    • Half Turkish Get-ups: Practice the movement unloaded or with a very light weight to master the form.
    • Seal Rows: Bodyweight inverted rows. For the ladder, adjust the top rep count or use lighter dumbbells.
    • KB Row: Focus on form; adjust weight as needed to complete reps with quality.
    • Hanging Leg Raises: Hanging Knee Tucks, Lying Leg Raises.
    • Cable Pulldown: Bodyweight inverted rows focusing on scapular movement, plank variations, or adjust cable weight significantly.

    Workout 3: Metcon – Hyrox Style

    This was the main metabolic conditioning piece of the day, a Hyrox-style challenge. My Garmin activity was logged under “ROXFIT(11)” as I used that profile to track this portion of the workout.

    This Hyrox Workout Blueprint:

    • 4 Rounds For Time:
      • 400m SkiErg
      • 20 Devils Complex (Devils Press + Renegade Rows per side) @ 25 lb dumbbells

    Movement Breakdown & Rationale:

    400m SkiErg: A full-body cardiovascular assault that also builds upper body and core endurance, a staple in Hyrox.
    Why I chose it: It’s a fantastic way to spike the heart rate and pre-fatigue the system before a complex movement.

    Devils Complex (Devils Press + Renegade Rows per side): This is a brutal combination. The Devils Press (burpee to double dumbbell snatch/ground-to-overhead) is a full-body power endurance test, and adding Renegade Rows introduces unilateral pulling and core stability.
    Why I chose it: This complex hits virtually every muscle group, demands high work capacity, and tests mental grit – perfect simulation for the toughest parts of a Hyrox race.

    My Experience: This one was very tough, as expected. My goal was to keep moving through quickly with minimal breaks. I started the first round with 25lb dumbbells for the 20 reps of the Devils Complex. However, to maintain the intended intensity and a quick pace across all four rounds, I had to modify: for the second round, I switched to 10 reps of the complex still using the 25lb dumbbells. For the third and fourth rounds, I kept the reps at 10 but increased the weight to 35lb dumbbells per hand. This allowed me to maintain a higher work rate and intensity rather than taking longer with more reps or the initial lighter weight. Upping the weight for the lower rep count in the later rounds helped maintain the difficulty and strength stimulus as fatigue set in.

    Scaled Version for the Metcon:

    • 3-4 Rounds For Time:
      • 200-300m SkiErg (or Row/Bike if SkiErg is unavailable)
      • 10-15 Modified Devils Complex:
        • Use lighter dumbbells.
        • Perform a standard Burpee, then stand and do a Dumbbell Snatch or Clean & Press per arm (instead of the full Devils Press).
        • For Renegade Rows, perform them from the knees if needed, or substitute with Bent Over Dumbbell Rows.
    • Alternatively, significantly reduce the reps of the full Devils Complex (e.g., 5-8 reps per round) if keeping the movement standard.

    Workout 4: Tabata Finisher (Part of CFBB WOD)

    This was a tough, high-intensity Tabata style workout from CrossFit Birch Bender to cap things off.

    Tabata Structure:

    • 10 Minute Tabata (40 seconds work / 10 seconds rest) alternating:

    My Experience: This was a lung burner to finish! The Gladiator Deadlifts (a type of single-arm suitcase deadlift with a rotation) are a great core and posterior chain challenger, especially under Tabata conditions. For the RowErg, I managed the following calories per 40-second interval: 15, 17, 18, 19, 18 – totaling 87 calories. A solid effort to cap the day.

    Scaled Options for Tabata:

    • Gladiator Deadlift: Use an appropriate weight for your ability, focusing on maintaining good form throughout the movement.
    • RowErg for Cals: Focus on consistent effort rather than max cals, or choose a different cardio machine if preferred. Reduce work interval to 20 or 30 seconds if 40 seconds is too much to maintain intensity.

    Overall Reflections:

    Today was a prime example of layering different types of training stress. While some parts were intentionally lower intensity (like the bodybuilding work), the cumulative effect, especially with the Metcon and Tabata, was significant. It underscores the importance of listening to your body, making smart modifications (like I did in the Metcon), and recognizing when recovery needs to be a priority. This type of varied training, however, is fantastic for building the all-around resilience needed for Hyrox.

    Training for Hyrox? Let’s Strategize!

    Days like these highlight the complex demands of preparing for an event like Hyrox. As a certified Hyrox Performance Coach, I can help you navigate your training, decide when to push and when to scale, and build a program that gets you to the October Hyrox in Toronto in peak condition. Let’s build your capacity, your strength, and your grit!

    Get in Touch

    What does your multi-session training day look like, or how do you approach scaling workouts? Share your experiences in the comments!

    Workout Summaries (May 27, 2025)

    Ab Killer (Core Focus):

    • Start Time: 07:29:35
    • Duration: 7m 59s
    • Calories: 56 C
    • Avg HR: 107 bpm
    • Max HR: 123 bpm

    Endurance Session (Bodybuilding Style):

    • Start Time: 07:42:26
    • Duration: 1h 23m 40s (Overall time block)
    • Calories: 433 C (For time block)
    • Avg HR: 99 bpm (For time block)
    • Max HR: 129 bpm (For time block)

    Metcon – Hyrox Style:

    • Start Time: 09:42:52
    • Duration: 19m 17s
    • Calories: 257 C
    • Avg HR: 149 bpm
    • Max HR: 168 bpm
    • Training Effect: Aerobic Base

    Tabata Finisher (CFBB WOD – HIIT):

    • Start Time: 10:26:53
    • Duration: 10m 13s
    • Calories: 143 C
    • Avg HR: 156 bpm
    • Max HR: 174 bpm
    • Training Effect: Tempo
    • RowErg Cals in Tabata: 87 Cals (15, 17, 18, 19, 18 per round)
  • May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox

    May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox

    So, my legs have been staging a pretty vocal protest after the volume I threw at them last week. Clearly, a proper rest day was in order. And what better way for a “Seamus-style” rest day than a cheeky 15km run, right? (Yes, I know, the irony isn’t lost on me – it’s a classic move, and some of you have come to expect these kinds of shenanigans!)

    Despite the “rest day” label, today’s 15km run on Monday, May 26th, 2025, had a very specific purpose: maintain Zone 2 heart rate throughout and continue building that crucial aerobic base. This kind of session is a cornerstone of my training, especially with Hyrox Toronto on the horizon.

    The Goal: Zone 2 and Aerobic Base Building

    The primary intention for this run was to spend quality time in Zone 2. This wasn’t about speed or pushing the pace; it was about sustained, controlled effort to enhance my aerobic capacity. This type of training is fundamental, and I want to explain why it’s so beneficial, particularly for endurance events like Hyrox.

    The Power of Zone 2 Training for Hyrox (and Beyond!)

    Many athletes fall into the trap of thinking every run needs to be hard and fast. While high-intensity work has its place, the vast majority of your endurance training should actually be done at a lower intensity – this is where Zone 2 training comes in.

    What is Zone 2? It’s a conversational pace, an effort level where you can comfortably hold a conversation. For most, it corresponds to about 60-70% of your maximum heart rate.

    The 80/20 Running Principle: This popular training philosophy suggests that about 80% of your weekly running volume should be at a low intensity (like Zone 2), with only about 20% dedicated to moderate and high-intensity efforts. Why? Because this approach builds a massive aerobic foundation with less risk of injury and burnout.

    Benefits of Zone 2 Long Runs for Hyrox Training:

    • Improved Mitochondrial Density & Function: Mitochondria are the powerhouses of your cells. Zone 2 training increases their number and efficiency, meaning your body gets better at producing energy aerobically.
    • Enhanced Fat Utilization: Training in Zone 2 teaches your body to become more efficient at burning fat for fuel, sparing precious glycogen stores for higher intensity efforts during a long race like Hyrox.
    • Increased Capillary Density: More capillaries mean better blood flow and oxygen delivery to your working muscles.
    • Stronger Cardiovascular System: Your heart becomes more efficient at pumping blood.
    • Improved Lactate Threshold: While higher intensity work directly pushes your lactate threshold (the point where lactate accumulates faster than it can be cleared), a strong aerobic base built through Zone 2 work allows you to sustain efforts closer to that threshold for longer. It also helps with lactate clearance and recovery *between* high-intensity efforts (like Hyrox stations).
    • Better Recovery: Low-intensity work promotes blood flow and can aid in recovery from harder sessions.
    • Mental Toughness: Spending extended periods in Zone 2 also builds mental discipline and the ability to stay focused for long durations – invaluable for a Hyrox event.

    For Hyrox, where you’re constantly switching between running and demanding strength stations for over an hour (or much more!), having a deep aerobic well to draw from is non-negotiable. Zone 2 training builds that well.

    My “Rest Day” 15km Run Experience

    As mentioned, my legs were definitely complaining when I started out today. The goal was a steady Zone 2 effort. The first 8km went pretty smoothly, keeping my heart rate and pace where I wanted them. However, around the 9th kilometer, my watch decided to have one of its characteristic glitches (a recurring theme, it seems!), and the data feed went a bit haywire. I had to slow down considerably for a bit to try and get it working again, which explains the significant drop in pace and heart rate you’ll see for lap 9 in the data below.

    Once that was sorted (as much as it could be), I settled back into a rhythm for the remaining kilometers. The overall average pace was **6:48 min/km** for the **15.02 km**, which took **1 hour, 42 minutes, and 3 seconds**. Given the initial leg soreness and the watch drama, I was content with maintaining a predominantly Zone 2 effort and just getting the time on my feet.

    Why This Run Matters for Hyrox

    Even on a “recovery day,” a run like this serves multiple purposes for Hyrox preparation:

    • Reinforces the aerobic base necessary to sustain effort through all 8km of running in a Hyrox race.
    • Trains the body to recover efficiently between bouts of higher intensity (simulating recovery between stations).
    • Builds mental resilience for longer events.
    • Provides an opportunity to practice pacing and listen to your body.

    Building Your Aerobic Engine for Hyrox?

    Understanding how to effectively build your aerobic base with training like Zone 2 runs is crucial for Hyrox success. As a certified Hyrox Performance Coach, I can help you structure your running and overall conditioning to conquer the October Hyrox in Toronto. Let’s build an engine that doesn’t quit!

    Get in Touch

    What’s your favorite way to build your aerobic base? Do you incorporate much Zone 2 training? Share your thoughts in the comments!

    Run Summary (May 26, 2025)

    • Activity Name: Georgina Running
    • TOTAL TIME: 1:42:04
    • MOVING TIME: 1:41:39
    • DISTANCE: 15.02 km
    • AVG PACE: 6:48 min/km
    • AVG HR: 133 bpm
    • MAX HR: 164 bpm
    • CALORIES: 1184 C
    • AVG POWER: 288 W
    • NORMALIZED POWER: 292 W
    • VO2 MAX: 51
    • TRAINING EFFECT: Aerobic Base (Aerobic: 3.3, Anaerobic: 0.0)
    • AVG CADENCE: 155 spm
    • ELEVATION GAIN/LOSS: 85m / 85m (approx)

    Detailed Lap Data (1km Laps)

    Lap Time Avg Pace (min/km) Avg HR (bpm) Max HR (bpm) Avg Power (W) Avg Cadence (spm) Ascent (m) Calories
    16:02.46:02133147316161174
    26:18.56:19146150309159380
    36:23.36:231461573071581079
    46:34.56:34146153302156879
    56:48.36:48147154298155682
    66:53.56:541521552991481287
    76:54.96:55153159290156783
    86:46.66:471591643011561188
    97:18.17:188997260149779
    106:44.46:44115128269157076
    116:52.26:52126131278156375
    126:52.06:52127135278156177
    137:16.77:17118125277155977
    147:09.57:10120126270154673
    156:59.26:59117126275156173

    Note: Lap 16 (0.02km) omitted from lap table for brevity but included in overall summary.