Off-Season Block ||
Monday - AM strength strongman work
2 Full Body compound Lifts to build some power/strength
+ some Heavy carries, sleds and OH pushes
PM - Tempo run
6k pace into 5x40s 3k pace (12k total)
Off-Season Block ||
Tuesday - Aerobic day 1
75 min bike @185-195 Watts
45-50 min run @120-128 HF
Stretching / Mobility
Recover for another hard day
Off-Season Block ||
Wednesday- AM
Full Body strength - starting with some isometric work for the calves, hamstrings quads and knees before working on some single leg strength and Hypertrophie
PM - Threshold run / Mixed paces
3 mins Abdulaziz Ali-HM
1 min float
1 min خليفه المعمري
1 min float
X5 (12k total)
Off-Season Block ||
Thursday - Aerobic day 2
Another 75-80 min bike @190 watts
Into 10k run @5:00-10/km / 125 HF
Off-Season Block ||
Friday - AM strength work
Full Body work with some isometrics again + prehab work for the lower leg and some Basic strength movements Like chin-ups, DB presses and Core work
PM - Conditioning work
EMOM/AMRAP Style workout with some anaerobic or Aerobic conditioning + movement/technique Training.
Off-Season Block ||
Longrun to finish the week:
Progressive from 75 min in block 1 up to 110 min max in block 2 - spending some time on the legs Building the Aerobic base (16-22km total)
Sunday = restday , and then repeat 🫡
Nils Knuth
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Hyrox & Myprotein Athlete Code „Nils“
The hardest part is getting out the door.
The best part is realizing you almost missed this.
Week 2/10 - another week completed. Still keeping things very simple right now. No specific hyrox work / no compromised work. Just working on my aerobic base and doing some strength / strongman work seperately.
Slowly building up the volume without rushing things.
4.5h run / 54km
2.5h bike / 74km
2.5h strength
1.5h conditioning / strongman
„Risk something for what matters to you. The biggest failure is never trying at all.”
What a season.
Full of ups and downs, challenges, lessons, and moments I’ll never forget. I’ve met incredible people, built new friendships and connections, and learned more than I ever expected.
Not every race went according to plan, but every experience helped me grow as an athlete and as a person.
The season may be over, but the fire is still burning.
Grateful for everyone who has been part of the journey. Time to recover, reflect, and get ready for what’s next.
See you next season.🫡
Grateful to you have / & in my corner - wouldn’t be possible without the support!
portante / made this possible 🎥 more to come!
19/06/2026
Hyrox Worlds Stockholm 26‘
01:03:01h - not the result I came for - but the one we got today. Definitely dissapointing that I wasn‘t able to Show what I‘m capable of. Still, the joy and pride of being able to compete at the highest Level and Race against the best in the world outweigh the dissappointment.
As always, I‘m incredible grateful for all the Support - none of this would be possible without you!
Nike Training / Steven Collins MSc | Online Health & Performance Coach / Myprotein / .luebker
See u next Season!
Hongkong 🇭🇰 sounds great 🫡
16/06/2026
Three days to go.
The excitement outweighs everything right now.
One last race this season. One more chance to line up with the best athletes in the world, reconnect with great people, make new connections, support friends, and soak up the incredible atmosphere that makes this sport so special.
Most of all, it’s an opportunity to show what months of hard work, consistency, and sacrifice have been building towards.
Ready to give it everything one last time.
See you in Stockholm🫡🇸🇪
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