Tag: Running Intervals

Today, Thursday, June 12th, 2025, was a great day of training broken down into three distinct parts: a steady-state warmup, a pull-focused strength session with supersets, and a challenging lactate threshold running workout. This kind of day is great for layering different types of fitness on top of each other, building a well-rounded capacity for events like Hyrox.

Workout 1: Warmup – 10km BikeERG

The day started with a simple, steady-state 10km ride on the BikeERG. The goal here wasn’t intensity, but simply to get the body warm, elevate the heart rate gradually, and prepare the muscles and joints for the work to come. It’s a great low-impact way to begin a session.

Workout 2: Pull-Focused Strength Session

This session was all about building pulling strength and muscular endurance with a bodybuilding-style approach, utilizing three distinct supersets with 2:00 rest between each to allow for quality work on every set.

The Workout Blueprint:

• Superset 1 (3 sets):
  • A: Barbell Row x 20 reps @ 95 lbs
  • B: DB Swing Curls x 20 reps @ 25 lbs/hand
  (Rest 2:00 between supersets)
• Superset 2 (3 sets):
  • A: Ring Rows x 20 reps
  • B: Spiderman EZ Curls x 20 reps @ 40 lbs
  (Rest 2:00 between supersets)
• Superset 3 (3 sets):
  • A: Cable Pulldowns x 20 reps @ 45 lbs
  • B: Preacher LLPs (Long-Length Partials) x 20 reps @ 40 lbs
  (Rest 2:00 between supersets)

My Experience (Strength Session): This felt like a solid session. The weight choices were appropriate for hitting the high 20-rep target for each set, focusing on time under tension and getting a good pump. The superset structure kept it efficient while the 2-minute rests allowed for enough recovery to maintain good form and effort.

Workout 3: Metcon – Lactate Threshold Run Intervals

This was the main conditioning piece of the day, designed to push my lactate threshold and improve my ability to sustain a faster pace.

The Workout Blueprint:

• 15:00 Warmup Run @ 6:05/km pace
• 5 Rounds of:
  • 0:40 Run (Hard Effort)
  • 3:00 Recover @ 7:20/km pace
• 5:00 additional recovery @ 7:20/km pace
• 5 Rounds of:
  • 0:40 Run (Hard Effort)
  • 3:00 Recover @ 7:20/km pace

Rationale & My Experience: This type of interval session is brutal but incredibly effective. The 40-second hard runs are designed to push you above your threshold, generating lactate, while the 3-minute recovery periods are just long enough to allow for some clearance before going again. Repeating this for two blocks of 5 rounds builds a massive capacity for handling hard efforts and recovering quickly – essential for Hyrox where you’re constantly redlining and then needing to settle into a run.

Overall Reflections:

A great day of training that touched on several key areas. The steady-state warmup, the focused strength-endurance work, and the tough running intervals all contribute to building a more robust and well-rounded athletic profile for Hyrox Toronto.

What are your go-to workouts for pushing your lactate threshold? Share them in the comments!

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Workout Summaries (June 12, 2025)

Warmup (BikeERG):

• Activity Name: Indoor Cycling
• Duration: 21m 52s
• Distance: 10.0 km
• Calories: 238 C
• Avg HR: 130 bpm
• Max HR: 143 bpm
• Avg Power: 155 W

Strength Session (Pull Focus):

• Activity Name: Strength Workout
• Duration: 29m 21s (Moving Time: 13m 21s)
• Calories: 252 C
• Avg HR: 120 bpm
• Max HR: 149 bpm

Detailed Strength Log

Superset	Exercise	Weight	Reps	Set Duration (s)
1.1	Barbell Row	95 lbs	20	28.9
1.1	DB Swing Curls	25 lbs/hand	20	37.3
1.2	Barbell Row	95 lbs	20	22.2
1.2	DB Swing Curls	25 lbs/hand	20	38.5
1.3	Barbell Row	95 lbs	20	25.2
1.3	DB Swing Curls	25 lbs/hand	20	40.1
2.1	Ring Rows	Bodyweight	20	36.4
2.1	Spiderman EZ Curls	40 lbs	20	45.6
2.2	Ring Rows	Bodyweight	20	60.2
2.2	Spiderman EZ Curls	40 lbs	20	39.0
2.3	Ring Rows	Bodyweight	20	72.2
2.3	Spiderman EZ Curls	40 lbs	20	40.3
3.1	Cable Pulldowns	45 lbs	20	46.1
3.1	Preacher LLPs	40 lbs	20	70.9
3.2	Cable Pulldowns	45 lbs	20	36.4
3.2	Preacher LLPs	40 lbs	20	46.6
3.3	Cable Pulldowns	45 lbs	20	53.1
3.3	Preacher LLPs	40 lbs	20	61.8

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

Metcon (Lactate Threshold Run):

• Activity Name: Lactate Threshold Intervals
• Duration: 41m 53s
• Distance: 6.71 km
• Calories: 586 C
• Avg HR: 156 bpm
• Max HR: 191 bpm
• Training Effect: Anaerobic Capacity (Aerobic: 3.4, Anaerobic: 3.5)
• Fastest 1km Split: 5:38

Lactate Threshold Run Intervals (Work Segments)

Interval	Duration (s)	Distance (m)	Pace (min/km)	Max Power (W)
1	40	201	3:19	902*
2	40	201	3:19	902*
3	40	204	3:16	902*
4	40	204	3:16	902*
5	40	205	3:15	902*
6	40	205	3:15	902*
7	40	198	3:22	902*
8	40	198	3:22	902*
9	40	199	3:21	902*
10	40	199	3:21	902*

*Note: Per-interval HR and Max Power data are not available from the Garmin log; the Max Power shown is for the entire activity.