04/05/2026
Run one feels easy. That’s the trap.
Legs are fresh, everyone around you is moving fast, the pace feels controlled. So you go with it. By run four the splits are slipping. By run six you’re just trying to hold it together.
The race wasn’t lost on the sled or the wall balls. It was lost in the first three minutes.
Athletes who drop more than 30 seconds per km from run one to run eight almost always went out too hard. The best finishers sit under 15 seconds variance across all eight runs - not because they’re untouchable, but because they understand that consistent pacing beats going hard and falling apart.
Start slower than feels right. Let people go. You’ll see them again.
Part 3 drops soon - how to build a training week that actually prepares you for this.
23/04/2026
Hyrox is everywhere right now. Social media, gyms, running clubs - everyone’s signing up.
But ask most people what actually happens on race day and you get something vague about running and functional stuff.
Here’s the full picture.
Eight rounds. Each one starts with a 1km run and ends at a functional station. Same stations, same order, same weights - every race, every city, worldwide. By the finish line you’ve run 8km and worked through a SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges and wall balls.
None of it is that hard in isolation. The problem is doing all of it together, under fatigue, after kilometres of running. That’s where most people find out they weren’t as prepared as they thought.
Swipe for the full breakdown - stations, weights, and where your fitness puts you on the benchmark scale.
25/02/2026
Fat loss works the same way it always has.
Energy balance matters.
Protein intake matters.
Resistance training helps preserve lean mass.
Daily movement increases total expenditure.
Meta-analyses consistently show higher protein intake improves satiety and body composition during energy restriction (Morton et al., 2018).
Resistance training helps preserve muscle mass during caloric deficit (Schoenfeld et al., 2017).
The principles are not complicated.
The ex*****on is.
Fat loss is boring because biology is predictable.
That’s good news.
You don’t need hacks.
You need structure.
08/02/2026
The best injury prevention tool we have.
And it’s not stretching.
Large reviews in sports medicine keep showing the same thing:
people who get stronger
tend to get injured less.
Stretching can feel good.
Strength builds capacity.
Prevention isn’t about being careful.
It’s about being capable.
08/02/2026