Tag: Workout Log

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:

Superset 1 (3 sets):
- A: Barbell Bench Press x 20 reps (full reps) @ 95 lbs
- B: Close-grip Bench Press x 10 reps (long-length partials) @ 95 lbs
(Rest 2:00 between supersets)
Triple Superset (3 sets):
- A: Neutral Grip DB Incline Bench x 20 reps @ 30 lbs/hand
- B: Cable Overhead Tricep Extension x 20 reps @ 25 lbs
- C: Max Pushups in 0:30 (Results: 10, 12, 11 reps)
(Rest 2:00 between supersets)
Superset 2 (3 sets):
- A: Crossover Symmetry Cable Flies x 20 reps @ 15 lbs & 25 lbs
- B: Ez-bar Skull Crushers x 20 reps @ 40 lbs
(Rest 2:00 between supersets)

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

1 5:49 5:49 145

2 5:47 5:47 152

3 5:49 5:49 153

4 5:48 5:48 154

5 5:47 5:47 154

6 5:45 5:45 155

7 5:46 5:46 155

8 5:48 5:48 155

9 5:48 5:48 155

10 5:50 5:50 155

11 (0.89km) 5:06 5:47 155

Push Endurance Workout:

Superset Exercise Set Weight Reps Time (s)

1 Barbell Bench Press 1 95 lbs 20 38.3

1 Close-grip Bench Press 1 95 lbs 10 (LLP) 1.1

1 Barbell Bench Press 2 95 lbs 20 39.1

1 Close-grip Bench Press 2 95 lbs 10 (LLP) 58.8

1 Barbell Bench Press 3 95 lbs 20 35.0

1 Close-grip Bench Press 3 95 lbs 10 (LLP) 23.4

2 Neutral Grip DB Incline Bench 1 30s 20 32.1

2 Cable Overhead Tricep Extension 1 25 lbs 20 45.8

2 Max Pushups 1 10 35.2

2 Neutral Grip DB Incline Bench 2 30s 20 27.3

2 Cable Overhead Tricep Extension 2 25 lbs 20 73.6

2 Max Pushups 2 12 31.7

2 Neutral Grip DB Incline Bench 3 30s 20 29.1

2 Cable Overhead Tricep Extension 3 25 lbs 20 67.5

2 Max Pushups 3 11 37.7

3 Crossover Symmetry Cable Flies 1 15s 20 56.1

3 Ez-bar Skull Crushers 1 40 lbs 20 34.3

3 Crossover Symmetry Cable Flies 2 25s 20 63.1

3 Ez-bar Skull Crushers 2 40 lbs 20 70.5

3 Crossover Symmetry Cable Flies 3 25s 20 45.3

3 Ez-bar Skull Crushers 3 40 lbs 20 50.4

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

1 247 1:20.9 659 14 84

2 247 1:20.9 659 14 84

3 233 1:25.8 553 12 78

4 234 1:25.4 561 12 81

5 235 1:25.1 568 12 81

Lap (km)	Time	Pace (min/km)	Avg HR
1	5:49	5:49	145
2	5:47	5:47	152
3	5:49	5:49	153
4	5:48	5:48	154
5	5:47	5:47	154
6	5:45	5:45	155
7	5:46	5:46	155
8	5:48	5:48	155
9	5:48	5:48	155
10	5:50	5:50	155
11 (0.89km)	5:06	5:47	155

Superset	Exercise	Set	Weight	Reps	Time (s)
1	Barbell Bench Press	1	95 lbs	20	38.3
1	Close-grip Bench Press	1	95 lbs	10 (LLP)	1.1
1	Barbell Bench Press	2	95 lbs	20	39.1
1	Close-grip Bench Press	2	95 lbs	10 (LLP)	58.8
1	Barbell Bench Press	3	95 lbs	20	35.0
1	Close-grip Bench Press	3	95 lbs	10 (LLP)	23.4
2	Neutral Grip DB Incline Bench	1	30s	20	32.1
2	Cable Overhead Tricep Extension	1	25 lbs	20	45.8
2	Max Pushups	1		10	35.2
2	Neutral Grip DB Incline Bench	2	30s	20	27.3
2	Cable Overhead Tricep Extension	2	25 lbs	20	73.6
2	Max Pushups	2		12	31.7
2	Neutral Grip DB Incline Bench	3	30s	20	29.1
2	Cable Overhead Tricep Extension	3	25 lbs	20	67.5
2	Max Pushups	3		11	37.7
3	Crossover Symmetry Cable Flies	1	15s	20	56.1
3	Ez-bar Skull Crushers	1	40 lbs	20	34.3
3	Crossover Symmetry Cable Flies	2	25s	20	63.1
3	Ez-bar Skull Crushers	2	40 lbs	20	70.5
3	Crossover Symmetry Cable Flies	3	25s	20	45.3
3	Ez-bar Skull Crushers	3	40 lbs	20	50.4

Interval	Distance (m)	Pace (/500m)	Power (W)	Calories	RPM
1	247	1:20.9	659	14	84
2	247	1:20.9	659	14	84
3	233	1:25.8	553	12	78
4	234	1:25.4	561	12	81
5	235	1:25.1	568	12	81

June 17, 2025

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

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:

Warmup Block (3 sets):
- Back Squat x 20 reps @ 135 lbs
(Rest 2:00 between sets)
Superset 1 (3 sets):
- A: Barbell Bulgarian Split Squat x 10 reps/leg @ 95 lbs
- B: Air Squats x 30 reps
(Rest 2:00 between supersets)
Superset 2 (3 sets):
- A: Slantboard Goblet Squat x 20 reps @ 54 lbs
- B: Barbell Reverse Lunge x 10 reps/leg @ 95 lbs
(Rest 2:00 between supersets)

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)

Warmup Back Squat 1 60.5

Warmup Back Squat 2 69.1

Warmup Back Squat 3 75.7

1 Barbell Bulgarian Split Squat 1 61.0

1 Air Squats 1 48.6

1 Barbell Bulgarian Split Squat 2 79.9

1 Air Squats 2 51.7

1 Barbell Bulgarian Split Squat 3 47.2

1 Air Squats 3 59.3

2 Slantboard Goblet Squat 1 54.9

2 Barbell Reverse Lunge 1 92.6

2 Slantboard Goblet Squat 2 59.0

2 Barbell Reverse Lunge 2 230.1

2 Slantboard Goblet Squat 3 49.9

2 Barbell Reverse Lunge 3 121.7

Superset	Exercise	Set	Time (s)
Warmup	Back Squat	1	60.5
Warmup	Back Squat	2	69.1
Warmup	Back Squat	3	75.7
1	Barbell Bulgarian Split Squat	1	61.0
1	Air Squats	1	48.6
1	Barbell Bulgarian Split Squat	2	79.9
1	Air Squats	2	51.7
1	Barbell Bulgarian Split Squat	3	47.2
1	Air Squats	3	59.3
2	Slantboard Goblet Squat	1	54.9
2	Barbell Reverse Lunge	1	92.6
2	Slantboard Goblet Squat	2	59.0
2	Barbell Reverse Lunge	2	230.1
2	Slantboard Goblet Squat	3	49.9
2	Barbell Reverse Lunge	3	121.7

June 15, 2025

June 13 – Partner WOD & a 610lb Sled Pull PR

Today, Friday, June 13th, 2025, was all about teamwork, grit, and hitting a big personal record. I was feeling quite sore after yesterday’s lactate threshold run intervals, so the day started with a deliberate, focused warmup before teaming up with my fellow coach Jordan for a huge partner workout we had planned. The day ended on a high note with an unexpected PR that I’m incredibly stoked about!

A Quick Note on Volume & Intensity

Workout 1: The Warmup – Priming the Engine

Given the soreness from yesterday, getting properly warm was non-negotiable. I hit a quick 10-minute session on the BikeERG with a specific goal: maintain an average power output above 200 watts. This helps elevate the heart rate, get blood flowing to the muscles, and prepare the body for the intense work to come, all while being low-impact.

My Experience: Goal achieved! I held an average of 205 watts for the duration, which felt great. It was the perfect way to shake off the soreness and get mentally dialed in for the main event.

Workout 2: The “100 Rep Partner Challenge”

This was the centerpiece of the day’s training – a massive chipper-style workout that Jordan and I tackled together. In partner workouts like this, you split the work as needed to keep moving as efficiently as possible. It’s a fantastic way to push yourself harder than you might alone.

The Workout Blueprint (For Time):

1000m Row Erg
100 Wall Balls (20 lbs)
100 cals Echo Bike
100 Box Jumps (24″)
100 Burpee Pull-ups
1000m Row Erg

Movement Breakdown & Rationale for Hyrox Prep:

This workout is a phenomenal test of work capacity, directly applicable to Hyrox.

1km Row Erg: A staple for building the aerobic engine and full-body endurance required for the start and end of any Hyrox race.

100 Wall Balls: This is a full Hyrox station. Completing 100 reps, even split with a partner, builds the muscular endurance in the legs and shoulders needed to get through this station efficiently under fatigue.

100 cals Echo Bike: While not a Hyrox machine, the Echo Bike is arguably one of the toughest conditioning tools out there. Building capacity on this machine makes every other erg feel more manageable.

100 Box Jumps: Develops explosive leg power, which translates to better running economy and more efficient movement through stations like the Burpee Broad Jumps.

100 Burpee Pull-ups: An incredibly demanding combination of a full-body metabolic movement (the burpee) and an upper body pulling strength test (the pull-up). This builds a massive engine and serious grit.

My Experience: Jordan and I pushed hard and finished in 27 minutes and 9 seconds. Splitting the work as needed allowed us to keep the intensity high. The Burpee Pull-ups were, as expected, the toughest part and took the longest chunk of time (8:28). I was particularly stoked about the final 1km row, which we completed in just 3:27 – a great sign that we were able to dig deep and find another gear at the very end of a punishing workout.

Workout 3: The Sled Pull PR! (A Part of the Crossfit Birch Bender WOD)

A little while after the partner challenge, feeling good, I decided to test a heavy sled pull.

The Lift:

100-foot Sled Pull @ 610 lbs

My Experience: This was a GRIND. My shoes were slipping pretty badly on the surface, which made getting traction difficult, but I managed to pull it the full 100 feet. It felt incredibly good to hit such a massive PR! It’s a huge confidence booster for my overall strength and for Hyrox stations like the sled pull and push.

Overall Reflections:

Today was a fantastic reminder of the power of training with a partner to push your limits, and the importance of listening to your body (with a good warmup) while also taking opportunities to test your strength when you’re feeling good. After all that volume and a heavy PR, a rest day from resistance training is definitely in order tomorrow. Plan is to hit a nice active recovery run to flush things out and let the body rebuild.

Partner Workouts & Pushing Limits for Hyrox

Training with a partner can be a game-changer for pushing past your perceived limits, a key skill for race day. As a certified Hyrox Performance Coach, I can help you build the strength and work capacity needed for the October Hyrox in Toronto. Let’s find your next gear!

Get in Touch

Do you prefer training solo or with a partner? What’s the craziest partner workout you’ve ever done? Share in the comments!

Workout Summaries (June 13, 2025)

Warmup (BikeERG):

Activity Name: Indoor Cycling

Duration: 10m 1s (Moving Time)

Distance: 5.0 km

Calories: 139 C

Avg HR: 129 bpm

Max HR: 146 bpm

Avg Power: 205 W

100 Rep Partner Challenge:

Activity Name: ROXFIT(15)

TOTAL TIME: 27:09

Calories: 421 C

Avg HR: 162 bpm

Max HR: 181 bpm

Training Effect: Tempo (Aerobic: 3.3)

Detailed Log (Partner Challenge)

# TYPE TIME HR

1 1km Row Erg 03:41 138

2 100 Wall Balls 03:08 156

3 100 cals Echo Bike 04:37 164

4 100 Box Jump 03:48 163

5 100 Burpee Pull Up 08:28 169

6 1km Row Erg 03:27 173

Sled Pull PR:

Lift: 100-foot Sled Pull

Weight: 610 lbs

Note: Unlogged by watch, performed after the partner challenge.

#	TYPE	TIME	HR
1	1km Row Erg	03:41	138
2	100 Wall Balls	03:08	156
3	100 cals Echo Bike	04:37	164
4	100 Box Jump	03:48	163
5	100 Burpee Pull Up	08:28	169
6	1km Row Erg	03:27	173

June 14, 2025

June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run

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.

A Quick Note on Volume & Intensity

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.

Building a Complete Hyrox Athlete

Preparing for Hyrox requires a blend of strength, endurance, and high-intensity capacity. As a certified Hyrox Performance Coach, I can help you structure your training days to effectively target all these areas. Let’s get you ready for Hyrox Toronto!

Get in Touch

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

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.

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

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*

June 12, 2025

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:
- 5 Minutes AMRAP (As Many Reps As Possible):
  - Chin-ups
- Rest 2:00
- 4 Minutes AMRAP:
  - Plank Hold
- Rest 2:00
- 4 Minutes AMRAP:
  - Wall Sit
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.
June 6, 2025

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

1 20 DB Incline Press 01:11 121

2 500m Ski Erg 01:58 1:58.0 152

3 20 DB Incline Press 00:44 156

4 500m Ski Erg 02:07 2:07.0 160

5 20 DB Incline Press 01:21 162

6 500m Ski Erg 02:05 2:05.0 161

7 20 Burpee 01:59 167

8 20 Ez Bar Curls @35lbs 01:00 160

9 600m Row Erg 02:11 1:49.2 265 154

10 20 Ez Bar Curls @35lbs 01:18 160

11 600m Row Erg 02:13 1:50.8 253 161

12 20 Ez Bar Curls @35lbs 01:46 164

13 600m Row Erg 02:13 1:50.8 254 162

14 20 Pull Up 03:01 167

15 20 Push Ups 00:39 159

16 500m Run 02:40 05:20 170

17 20 Push Ups 01:33 159

18 500m Run 02:40 05:20 166

19 20 Push Ups 01:36 159

20 500m Run 02:28 04:56 167

21 40 Box Jumps @24” 03:47 170

22 20 Ez Bar Preacher Curl @35lbs 01:26 162

23 1km Echo Bike 01:39 165

24 20 Ez Bar Preacher Curl @35lbs 02:27 158

25 1km Echo Bike 01:41 159

26 20 Ez Bar Preacher Curl @35lbs 01:51 157

27 1km Echo Bike 01:41 157

28 100 KB Goblet Squat 10:11 146

29 20 Ring Pushups 03:13 149

30 1000m BikeERG 02:02 204 149

31 20 Ring Pushups 03:09 150

32 1000m BikeERG 01:50 232 150

33 20 Ring Pushups 02:57 152

34 1000m BikeERG 01:58 221 159

35 1km Run 05:35 05:35 163

#	Exercise	Time	Pace Ski/Row (/500m)	Pace Run (/1000m)	Watts (Row/Bike Avg)	HR
1	20 DB Incline Press	01:11				121
2	500m Ski Erg	01:58	1:58.0			152
3	20 DB Incline Press	00:44				156
4	500m Ski Erg	02:07	2:07.0			160
5	20 DB Incline Press	01:21				162
6	500m Ski Erg	02:05	2:05.0			161
7	20 Burpee	01:59				167
8	20 Ez Bar Curls @35lbs	01:00				160
9	600m Row Erg	02:11	1:49.2		265	154
10	20 Ez Bar Curls @35lbs	01:18				160
11	600m Row Erg	02:13	1:50.8		253	161
12	20 Ez Bar Curls @35lbs	01:46				164
13	600m Row Erg	02:13	1:50.8		254	162
14	20 Pull Up	03:01				167
15	20 Push Ups	00:39				159
16	500m Run	02:40		05:20		170
17	20 Push Ups	01:33				159
18	500m Run	02:40		05:20		166
19	20 Push Ups	01:36				159
20	500m Run	02:28		04:56		167
21	40 Box Jumps @24”	03:47				170
22	20 Ez Bar Preacher Curl @35lbs	01:26				162
23	1km Echo Bike	01:39				165
24	20 Ez Bar Preacher Curl @35lbs	02:27				158
25	1km Echo Bike	01:41				159
26	20 Ez Bar Preacher Curl @35lbs	01:51				157
27	1km Echo Bike	01:41				157
28	100 KB Goblet Squat	10:11				146
29	20 Ring Pushups	03:13				149
30	1000m BikeERG	02:02			204	149
31	20 Ring Pushups	03:09				150
32	1000m BikeERG	01:50			232	150
33	20 Ring Pushups	02:57				152
34	1000m BikeERG	01:58			221	159
35	1km Run	05:35		05:35		163

June 1, 2025

Tag: Workout Log

A Quick Note on Volume & Intensity

Workout 1: Aerobic Base Run

Workout 2: Push Endurance Session

Workout 3: Metcon – Max Effort BikeERG Intervals

Overall Reflections:

Layering Your Training for Hyrox Success

Workout Summaries (June 16, 2025)

A Quick Note on Volume & Intensity

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

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

Overall Reflections:

Smart Recovery, Stronger Performance

Workout Summaries (June 14-15, 2025)

Detailed Quad Workout Log

A Quick Note on Volume & Intensity

Workout 1: The Warmup – Priming the Engine

Workout 2: The “100 Rep Partner Challenge”

Workout 3: The Sled Pull PR! (A Part of the Crossfit Birch Bender WOD)

Overall Reflections:

Partner Workouts & Pushing Limits for Hyrox

Workout Summaries (June 13, 2025)

Detailed Log (Partner Challenge)

A Quick Note on Volume & Intensity

Workout 1: Warmup – 10km BikeERG

Workout 2: Pull-Focused Strength Session

Workout 3: Metcon – Lactate Threshold Run Intervals

Overall Reflections:

Building a Complete Hyrox Athlete

Workout Summaries (June 12, 2025)

Detailed Strength Log

Lactate Threshold Run Intervals (Work Segments)

A Quick Note on Volume & Intensity

Workout 1: Quick Strength Blitz (CFBB WOD Component)

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

Overall Reflections:

Training Smart for Hyrox in All Conditions

Workout Summaries (June 4, 2025)

A Quick Note on Volume & Intensity

This Hyrox Workout Blueprint: Extended Endurance & Full Body Burn

Movement Breakdown & Rationale:

My Experience & Key Takeaways:

Scaled Version for This Endurance Workout:

Building That Hyrox Engine!

Workout Summary (June 1, 2025)

Detailed Workout Log