Seamus O'Hara

Tag: Running

  • Strategic Deload: Shoulder Focus & Active Recovery for Hyrox

    Strategic Deload: Shoulder Focus & Active Recovery for Hyrox

    Today, July 4th, marked a balanced training day, combining a light run with a focused shoulder workout as part of a strategic deload week. This approach is crucial for anyone transitioning into a new training block, like hypertrophy, ensuring your body gets the necessary recovery without losing momentum. You’ll learn how to effectively incorporate lighter sessions to aid recovery and prepare for increased intensity, and how even “easy” workouts can present unexpected challenges that build mental toughness for your Hyrox journey.

    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 Workout Blueprint

    Part 1: Light Aerobic Run

    • Planned Duration: 30 minutes
    • Focus: Light aerobic base building

    Part 2: Deload Shoulder Workout (Hypertrophy Transition)

    This session focused on controlled volume and lighter weights for the shoulders, preparing for the upcoming hypertrophy phase.

    • Single Arm Seated Arnold Press:
      • 30lbs x 10 reps per arm
      • 30lbs x 7 reps per arm
      • 30lbs x 7 reps per arm
    • Rest 1:30 per arm
    • Superset:
      • Strict Press:
        • 75lbs x 10 reps
        • 75lbs x 8 reps
        • 75lbs x 8 reps
      • Push Press:
        • 75lbs x 10 reps
        • 75lbs x 8 reps
        • 75lbs x 8 reps
    • Rest 1:30 per superset
    • Superset:
      • Farmers Carry: 3 sets of 200m @ 56lbs (each hand)
      • Lateral Raises: 3 sets of 10 reps @ 20lbs
    • Rest 1:30 per superset
    • Bradford Press:
      • 45lbs x 10 reps
      • 45lbs x 10 reps
      • 45lbs x 10 reps
    • Rest 1:30 per set

    Movement Breakdown & Rationale

    Here’s a deeper look at why these movements and workout types benefit your Hyrox performance:

    • Light Aerobic Run: Essential for active recovery and maintaining cardiovascular fitness during a deload. It promotes blood flow, aids muscle repair, and keeps your aerobic engine primed without adding significant stress.
    • Single Arm Seated Arnold Press: Targets all three heads of the deltoid, promoting balanced shoulder development and stability. Performing it unilaterally challenges core stability, beneficial for Hyrox movements like sled pushes and farmers carries.
    • Strict Press: Builds foundational overhead strength, crucial for movements like wall balls and generally improving upper body pushing power for the sled push.
    • Push Press: Incorporates leg drive into the overhead press, developing explosive power from the lower body to the upper body. This translates to more efficient and powerful movements in Hyrox, especially when fatigued.
    • Farmers Carry: A direct Hyrox station, this movement builds immense grip strength, core stability, and shoulder endurance. It’s excellent for improving your ability to hold heavy loads under fatigue.
    • Lateral Raises: Isolates the lateral deltoids, contributing to overall shoulder health, stability, and endurance, which are vital for sustained overhead work in Hyrox.
    • Bradford Press: A unique shoulder exercise that improves shoulder mobility, stability, and endurance through a wide range of motion. It’s great for building resilient shoulders capable of handling varied demands.

    My Experience & Key Takeaways for Your Training

    Yesterday was a prime example of a successful deload day, offering valuable lessons for your own training. The initial 30-minute run served its purpose perfectly as light aerobic recovery, helping to flush out fatigue from the intense week prior. This underscores the importance of active recovery for you – it’s not just about resting, but about promoting blood flow and mobility to aid muscle repair.

    The shoulder workout, designed with lower volume and lighter weights for my hypertrophy transition, felt good overall. The Arnold Presses and the Strict/Push Press superset allowed for controlled movement and muscle activation without excessive strain. However, the Farmers Carries did get surprisingly tough, highlighting that even during a deload, specific movements can expose areas that need continued work – for you, this means persistent focus on grip and core endurance for Hyrox. The Bradford Press was a nice finisher, emphasizing mobility and stability. This deload week, moved up due to feeling a bit beat down, has already proven beneficial. For your training, remember that listening to your body and adjusting your programming is a sign of intelligence, not weakness. A timely deload can be the catalyst for greater gains and preventing burnout as you prepare for your next Hyrox race.

    Scaled Options

    If you are looking to incorporate similar workouts into your deload or regular training, here are a few ways to scale them to your fitness level:

    • Light Aerobic Run: Adjust duration (e.g., 20-45 minutes) and pace to a conversational, easy effort. Focus on controlled breathing and maintaining a low heart rate zone.
    • Single Arm Seated Arnold Press: Use lighter dumbbells or perform seated dumbbell shoulder press.
    • Strict Press / Push Press Superset:
      • Reduce barbell weight.
      • Perform strict press with dumbbells.
      • Substitute push press with dumbbell push press or even a thruster with lighter weight.
    • Farmers Carry:
      • Reduce dumbbell/kettlebell weight.
      • Reduce distance (e.g., 100m or shorter intervals).
      • Use a single heavy dumbbell for a unilateral carry to challenge core stability.
    • Lateral Raises: Use lighter dumbbells or resistance bands. Focus on controlled movement and muscle contraction.
    • Bradford Press: Use an empty barbell or a PVC pipe to focus purely on mobility and range of motion.

    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
    Workout Data Block (July 4th)

    Part 1: Light Aerobic Run
    Time: 10:10 AM
    Duration: 34:20 minutes
    Distance: 6.03 km
    Pace: 05:41/km
    Calories Burned: 463
    Average Heart Rate: 146 bpm
    Max Heart Rate: 167 bpm
    Min Temp: 25°C
    Max Temp: 29°C

    Part 2: Deload Shoulder Workout (Hypertrophy Transition)
    Time: 01:32 PM
    Duration: 32:13 minutes
    Moving Duration: 18.64 minutes
    Calories Burned: 214
    Average Heart Rate: 108 bpm
    Max Heart Rate: 162 bpm
    Min Temp: 29°C
    Max Temp: 31°C

    Workout Details:
    Exercise Sets x Reps / Distance Weight
    Single Arm Seated Arnold Press 3 x (10, 7, 7)/per arm 30 lbs
    Strict Press 3 x (10, 8, 8) 75 lbs
    Push Press 3 x (10, 8, 8) 75 lbs
    Farmers Carry 3 x 200m 56 lbs (each hand)
    Lateral Raises 3 x 10 20 lbs
    Bradford Press 3 x 10 45 lbs
  • When the Easy Run Gets Tough: Lessons from a Challenging Session

    When the Easy Run Gets Tough: Lessons from a Challenging Session

    Even the most seasoned athletes have “off” days, and sometimes, what looks like an easy session on paper turns into an unexpected battle. Today, June 30th, I set out for a planned one-hour run at a comfortable 5:45/km pace. While the humidity and pressure seemed low, the reality felt far different. This post dives into a run that got the better of me, offering insights into listening to your body, adapting to unexpected challenges, and the valuable lessons learned even when a workout doesn’t go as planned. You’ll learn how to approach those tough days and regroup for future success.

    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 Workout Blueprint

    June 30th: The Unexpectedly Tough Run

    A planned aerobic base run that turned into a lesson in resilience and adaptation.

    • Planned Duration: 1 hour
    • Planned Pace: 5:45/km
    • Actual Distance: 8.21 km
    • Actual Duration: 47:02
    • Actual Pace: 05:44/km

    Movement Breakdown & Rationale

    Here’s a deeper look at why consistent running, even on challenging days, is vital for your Hyrox performance:

    • Aerobic Base Running: Regular, sustained running at a moderate pace builds your aerobic engine, which is the foundation for all endurance events, including Hyrox. It improves your body’s ability to use oxygen efficiently, allowing you to sustain effort for longer periods. Even when a run feels tough, the consistent stimulus contributes to your overall fitness.
    • Mental Fortitude: Pushing through discomfort, even when you need to adjust your plan, builds mental toughness. This resilience is directly transferable to the later stages of a Hyrox race when fatigue sets in, and you need to keep moving forward.
    • Adaptability: Not every training day will be perfect. Learning to adapt your plan on the fly, whether by slowing down, taking walk breaks, or cutting a session short, is a crucial skill. It prevents overtraining and injury, ensuring you can come back stronger for the next session.

    My Experience & Key Takeaways for Your Training

    Today’s run was a prime example of how training doesn’t always follow the script. What started as a seemingly easy one-hour base run quickly became a battle against an invisible force. Despite relatively low reported humidity (50%) and pressure, it felt incredibly heavy, like the sky was bearing down with stifling heat and humidity. Temperatures in the ‘Feels Like 34°C’ range aren’t usually a major deterrent for me, so this was surprising. About halfway through, I was really fighting for air, and with 20 minutes left, I had to stop and walk for a few seconds. I tried to push through again but it felt like drawing air through a snorkel, and I ultimately had to drop my pace significantly to get myself home safely. Not every day is a win, and while I hate quitting, this one, presumably easy run, truly got the better of me. My Garmin watch also didn’t properly record my heart rate, which is a key metric I usually rely on to understand what went wrong.

    For your training, this experience highlights a few crucial points:

    • Listen to Your Body: Even when metrics or external conditions seem fine, your body’s internal signals are paramount. Pushing through severe discomfort can lead to injury or deeper fatigue.
    • Adaptability is Key: It’s okay to adjust your workout on the fly. A slightly shorter or slower session is always better than pushing to the point of breakdown.
    • Embrace the “Off” Days: Not every session will be a triumph. Learning to accept these days, regroup, and recover is a sign of maturity as an athlete. It builds mental resilience for race day, where unexpected challenges are guaranteed.
    • Data Limitations: While metrics are valuable, sometimes they don’t tell the whole story, or technology fails. Trust your intuition and how you feel.

    Time to regroup and come back strong tomorrow!

    Scaled Options

    If you encounter a run like this, here are a few ways you can adapt:

    • Reduce Pace: Immediately slow down to a comfortable conversational pace, even if it’s slower than planned.
    • Incorporate Walk Breaks: Don’t be afraid to take short walking breaks to bring your heart rate down and recover.
    • Shorten the Session: If the discomfort persists, cut the run short. It’s better to live to train another day.
    • Cross-Train: If running feels impossible, switch to a lower-impact cardio activity like cycling or swimming for the day.
    • Focus on Effort, Not Pace: On days where external factors (like heat or fatigue) are high, prioritize maintaining a consistent effort level rather than hitting a specific pace.

    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
    Workout Data Block (June 30th)

    Georgina – Base Run
    Time: 12:40 PM
    Duration: 47:02 minutes
    Distance: 8.21 km
    Pace: 05:44/km
    Calories Burned: 616
    Average Heart Rate: N/A (watch did not record properly)
    Max Heart Rate: N/A (watch did not record properly)
    Min Temp: 29°C
    Max Temp: 33°C
    Elevation Gain: 18.86 m
    Elevation Loss: 16.41 m
  • Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)

    Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)

    This past week of training (June 16th – June 22nd, 2025) was a great block that layered different types of stimulus, from active recovery and targeted strength endurance to high-intensity intervals. It was all about continuing to build a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.

    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, June 16th: A Trifecta of Training

    Monday was a multi-faceted day. It started with a 63-minute aerobic base run (~11km) to build endurance. This was followed by a push-focused strength session using supersets and techniques like long-length partials to maximize muscular endurance. The day finished with a spicy, quad-searing metcon of 5×20-second max effort intervals on the BikeERG.

    My Takeaway: This day was all about layering different energy systems – aerobic base, muscular endurance, and anaerobic power – to create a very complete athlete profile.

    See the detailed data for all three sessions: [June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals]

    Tuesday, June 17th: Rest & Recovery

    After a solid block of training, Tuesday was a dedicated rest and recovery day. These days are non-negotiable for allowing the body to adapt, repair, and come back stronger for the next session.

    Wednesday, June 18th: The Mega Core Session

    This was a huge day for core work, essential for Hyrox performance. I went through four challenging supersets designed to hit the core from every angle, including Toes to Bar, Planks, GHD Sit-ups, and rotational work with carries and Pirate Swings. The session was so effective I was feeling it for days! This was part of a larger day that also included a base run and an endurance ride in the sun where I was happy to push my average speed up to 29.4 kph.

    My Takeaway: A strong core is the foundation for everything. Workouts like this build the stability needed to maintain form under fatigue during a long race.

    Read the full core workout breakdown: [June 18 – Try This Mega Core Workout for a Stronger Hyrox Performance]

    Thursday, June 19th & Friday, June 20th: Building the Back & Mastering Pace

    These two days were combined into one blog post with two key themes. Thursday was a “Back and Bis” endurance workout with four high-volume supersets to build pulling strength and grip endurance. Friday was all about running strategy, where I focused on a 9km pace-based run (targeting ~5:50/km) to shift away from relying solely on heart rate. This is a critical skill for knowing exactly what your race pace feels like.

    My Takeaway: It’s important to build both the specific muscular endurance for obstacles and the specific pacing skill for running to be successful in Hyrox.

    Read about the workout and running strategy: [June 20 – Build Your Hyrox Back & Master Pace-Based Running]

    Saturday, June 21st & Sunday, June 22nd

    The weekend was spent with active recovery with the family. On to next week!

    Overall Weekly Reflections

    This was a fantastic training week that covered all the bases: strength endurance for specific muscle groups (pull and quad focus), high-intensity conditioning, aerobic base building, and targeted recovery. Shifting my running focus to be more pace-based was a key development this week, and the core work on Wednesday was a solid investment. It’s this kind of balanced, multi-faceted approach that will pay dividends come race day in 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!

  • 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 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    June 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    Today, Wednesday, June 11th, 2025, was one of those really satisfying training days where everything clicks. It involved two distinct sessions: a quick but intense push & core workout in the morning, followed by a strong 5km tempo run. Both workouts provided a great opportunity to practice a crucial, often overlooked aspect of training: checking your ego at the door to achieve the day’s specific goal.

    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 Push & Core Session

    I was short on time for this session, so the goal was to keep the intensity high by maintaining strict 2:00 rest periods between supersets and focusing on tempo. This was my own programmed workout.

    The Workout Blueprint:

    • Superset 1 (3 sets):
      • A: Push Press x 20 reps
      • B: Toes to Bar x 12 reps
      (Rest 2:00 between supersets)
    • Superset 2 (3 sets):
      • A: Bench Press x 20 reps
      • B: Weighted GHD Sit-ups x 20 reps
      (Rest 2:00 between supersets)
    • Superset 3 (3 sets):
      • A: Neutral Grip DB Incline Press x 20 reps
      • B: Cable Overhead Triceps Extension x 20 reps
      (Rest 2:00 between supersets)

    Movement Breakdown & Rationale:

    This session was designed for high-volume muscular endurance in the shoulders, chest, triceps, and core.

    Push Press & Toes to Bar: This pairing creates a potent push/core stimulus. The Push Press develops explosive overhead power, while the Toes to Bar challenges core and grip strength endurance.

    Bench Press & Weighted GHD Sit-ups: The bench press builds raw pressing strength, while the GHD Sit-ups provide a high-skill core challenge. Superseting these forces the core to stabilize under fatigue.

    Neutral Grip DB Incline Press & Cable Overhead Triceps Extension: This is a classic “push” finisher. The neutral grip incline press targets the upper chest and shoulders while potentially being friendlier on the shoulder joint, and the cable extensions isolate the triceps for a final pump and endurance test.

    My Experience & The Lesson of “Checking Your Ego”:

    This workout felt great, and I really hit the shoulders, chest, tris, and abs hard in a short timeframe. The key to making it effective was admitting that to achieve the day’s goal – hitting all sets of 20 reps unbroken and with good tempo – I needed to adjust the weight down. It’s always tough to make that call, to load the bar with less than you *could* lift for a few reps. But the stimulus I wanted was endurance and volume, not a one-rep max. By checking my ego and reducing the weight on the Bench Press (from 135 to 115 to 95 lbs), the Neutral Grip DB Incline Press (from 35s to 30s), and the GHD sit-ups (from 30lbs to 20lbs), I was able to successfully complete every set as intended. That was far more valuable for my Hyrox goals than struggling through fewer, heavier reps. It’s a crucial lesson: train for the stimulus you need, not just the numbers on the bar.

    Workout 2: 5km Tempo Run

    Later that morning, I headed out for a 5km tempo run. With a 5km PR attempt on the horizon in the coming weeks, the goal for this workout was very specific: run at a controlled “comfortably hard” pace, specifically sub-5:00/km, but *not* at an all-out threshold effort.

    My Experience & The Joy of Holding Back:

    This was one of those runs where everything just felt *good*. My goal was to lock into a sub-5:00/km pace and hold it. To my pleasant surprise, the main challenge wasn’t pushing to stay on pace, but actively having to slow myself down several times to avoid going too fast and turning it into a threshold workout! The first four kilometers were incredibly consistent (4:54, 4:55, 4:54, 4:52). This is a huge confidence booster, showing that my aerobic base and running economy are improving. Knowing I had to hold back means there’s another gear there when I need it for the PR attempt. I did indulge in a slight push in the final kilometer, clocking in at 4:42, which felt strong and controlled.

    Overall Reflections:

    Today was a great reminder that smart training isn’t always about going heavier or faster. In the strength session, it was about going lighter to achieve the right volume and tempo. In the run, it was about holding back to achieve the right stimulus. Both required discipline and a clear focus on the “why” behind the workout, which are key components of effective long-term training for Hyrox and any other fitness goal.

    Train Smart for Your Hyrox Goals

    Knowing when to push, when to adjust weight, and how to pace yourself are key skills for peak performance. As a certified Hyrox Performance Coach, I can help you build a training plan for the October Hyrox in Toronto that emphasizes smart, effective strategies. Let’s work together!

    Get in Touch

    When was the last time you had to “check your ego” in a workout? Share your story in the comments!

    Workout Summaries (June 11, 2025)

    Push & Core Strength Session:

    • Activity Name: Push & Core
    • Start Time: 07:11:41 (Local)
    • Duration: 43m 4s
    • Calories: 316 C
    • Avg HR: 113 bpm
    • Max HR: 151 bpm

    Detailed Strength Workout Log

    Superset Exercise Weight Reps Avg HR Max HR
    1.1Push Press75 lbs20106123
    1.1Toes to Bar12106123
    1.2Push Press75 lbs20114129
    1.2Toes to Bar12114129
    1.3Push Press75 lbs20121138
    1.3Toes to Bar12121138
    2.1Bench Press135 lbs20113135
    2.1Weighted GHD Sit-up30 lbs20113135
    2.2Bench Press115 lbs20119141
    2.2Weighted GHD Sit-up20 lbs20119141
    2.3Bench Press95 lbs20123144
    2.3Weighted GHD Sit-up20 lbs20123144
    3.1Neutral Grip DB Incline Press35 lbs/hand20116136
    3.1Cable Triceps Extension25 lbs20116136
    3.2Neutral Grip DB Incline Press30 lbs/hand20120139
    3.2Cable Triceps Extension25 lbs20120139
    3.3Neutral Grip DB Incline Press30 lbs/hand20123151
    3.3Cable Triceps Extension25 lbs20123151

    5km Tempo Run Summary

    • Activity Name: Tempo – 5km at 5:00/km
    • TOTAL TIME: 24:20
    • DISTANCE: 5.00 km
    • AVG PACE: 4:52 min/km
    • AVG HR: 168 bpm
    • MAX HR: 175 bpm
    • CALORIES: 452 C
    • TRAINING EFFECT: Threshold (Aerobic: 4.3)

    5km Tempo Run Lap Data

    Lap Time Avg Pace (min/km) Avg HR (bpm) Max HR (bpm)
    14:54.64:55161168
    24:55.74:56168172
    34:54.14:54170173
    44:52.94:53172174
    54:42.74:43173175
  • 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.
  • 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.