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WE STRIVE TO TURN THE AVERAGE GYM GOER INTO THE BEST PRO ATHLETE USING OUR PERFORMANCE METHOD.

05/10/2026

So I thought it was time you saw how my own athletes are actually doing.

And honestly?

It’s just as tremendous if not more.

Had a podium already from Jeane back in September and the first week of October the team have followed suit with some unreal progress and PBs.

HALF MARA, 10KM and HYROX PBs setting the tone from the start of the season, I’ve been big on building that momentum

Because these aren’t just impressive clips for social media.

They’re athletes becoming stronger, faster, more confident and more consistent because they have the right process behind them. All relative to their own ability and individual goals.

I don’t coach from the sidelines.

I coach from experience, it’s all well and good showing you what I’ve achieved but I also hold my athletes to the same standards I hold myself to.

The results speak for themselves. Instead of telling you I’ve shown you.

Little spotlight for my team who are putting that work in every single week in week out.

03/10/2026

A day at HQ MARCHON MARCHON ONLINE TRAINING with OM Chandler Smith

Unreal to be at such an insane space and trying out the new 10-week training block. A method they’ve created and refined across 10 years.

STRENGTH
Work to a 1RM strict press - 40kg
3RM overhead - 60kg
1RM back squat 100kg

into 22 AMRAP 600m run together into YGIG 1km ski w/ Reece Giles 🥇3.5km ski

METCON
60 cal bike erg - 45 S/ A Sn**ch - 60 dual bench press - 45 sandbag squats - 6 laps sandbag carry - 45 burpee over the line - 60 cals

into a big refuel from the boss himself 🤝👏 truly a surreal day being in such an environment.

HYBRID LIVES HERE

28/09/2026

❌ common HYROX approach during race season

MON - Hard class
TUE - run club
WED - Hard class
THU - track club
FRI - strength class
SAT - long run
It feels productive.

But training stress is only half the equation.

Adaptation requires:

STIMULUS → RECOVERY → ADAPTATION → PROGRESSION

If every session creates substantial fatigue, you lose the ability to separate the stimulus from the recovery.

You need a planned training stimulus.

That means creating contrast throughout your week:

EASY DAYS → HARD DAYS → RECOVERY → ADAPTATION → PROGRESSION

Your easy sessions have a purpose.

They develop the aerobic foundation that allows you to handle more training, recover between hard efforts and maintain output over the demands of a HYROX race.

Your hard sessions have a different purpose.

They develop the ability to tolerate high intensity, work around threshold and VO₂max, run under fatigue and execute stations at race intensity.

The mistake is turning every day into the middle ground:

Not easy enough to recover.
Not hard enough to be a truly targeted high-intensity stimulus.

This is why a class timetable isn’t automatically a training programme.

Classes are a tool.

Use them.

But build the rest of your week around what your body actually needs.

Then, as competition approaches, the training changes.

PRE-PEAK: build the engine, strength and capacity.

PEAK: increase specificity and sharpen race ex*****on.

TAPER: reduce volume, maintain intensity and allow fatigue to fall while retaining fitness.

POST-RACE / DELOAD: recover, rebuild and address weaknesses before beginning the next progression.

If you’re currently doing HYROX classes but don’t have a structured plan around them, DM VANESSA | ONLINE PERFORMANCE COACH | ATHLETE with “WEEK” and I’ll show you what a properly structured week can look like

24/09/2026

No hiding this evening Charlie Hendrie

Am - 12km progressive threshold
PM - 55 mins rolling work YGIG w/ .sam.93
Iron sharpens iron 🔨 trying to keep up with the lads
George Martindale Michael Cayton
Ryan Martindale Karl peers
🥉 mens distance

Enjoying deload week with a double threshold today

19/09/2026

North meets south 🇬🇧 Lauren🤍

First race together, first race of the season HYROX Turkiye

Worlds spot ✅ white flag ✅ Ben Sutherland booking the flights to Hong Kong as we speak 🌍

Big up my new dance partner so much love for you ❤️ and excited to see what else the season has for us

1st AG 🏆 6th overall

14/09/2026

MARCHON meet 2026 A-GAME

So good to be in the mix with some heavy teams

One hell of a team and an unreal day out to start the season ❤️

📸

10/09/2026

THURSDAY TED TALK 🗣️ most people think performance is about doing more

More training, discipline, sacrifice, suffering. Most picture when they think of hard work it’s someone keeled over a hard workout.

What I’ve realised is that high performance is often about seeing more clearly

➡️ seeing your failures as feedback rather than evidence to invalidate your ability

➡️ seeing the difference between genuine limitations and limiting beliefs that you’ve repeated so often it feels like a fact

➡️ seeing problems you know about and having humility to look for the ones you don’t know

➡️ being honest about whether you’re climbing the right wall and on the right path to achieve the right things

Heading further into the season…the goal shouldn’t be to have a perfect season

Save this carousel.. to make sure this season is better than the last

08/09/2026

REVERSE ENGINEERED PODIUM RESULTS THAT SPEAK TO EACH LEVEL OF ATHLETE AND THE PROCESS.

Our method and programme is built for athletes who want more from their training whether that’s chasing a podium, breaking a PB, stepping up to Pro, or simply becoming a stronger, more efficient and more capable athlete.

We combine structured strength, running, conditioning and race-specific training to give athletes a clear path to progress with the coaching, accountability and programming to execute it.

This is just the first weekend of many this season and it’s started off with a bang 🚀 successful B races to kick us off

And the results come in different forms:

🏆 ALLY PAL | SPT - Top 10 at HYROX Washington in Pro Doubles

⚡ Desi Scott a An 8-minute solo PB after making her Mixed Doubles debut

🏃‍♀️ Kayla Quinlan - A new 10K PB

🥇 .musa - 1st Place at Athlete Day in her prep for fittest in the city

🔥 Charli 💫 Top 50 women’s solo ranking in Tenerife, 30 degree venue

🥈 Beth McColgan & Niamh McLaren - first comp podium/ 2nd Place at Athlete Day

💪 𝗧𝗲𝗿𝗲𝘀𝗮 ☻ - Pro Doubles Debut at TRYKA

🥉 shannonbrady__ - 3rd Place at Athlete Day

Different athletes. Different starting points. Different goals.

But the same principles: structured training, consistent ex*****on and a programme built to make you better.

That’s what we emphasise .

Because success isn’t one finish time or one podium. It’s progress you can measure and performance you can repeat. and most importantly relative to the athlete.

If you’re ready to take your training seriously and want a programme built around where you want to go next, DM VANESSA | ONLINE PERFORMANCE COACH | ATHLETE “COACHING” and let’s map out the season for free!

06/09/2026

September same s*x doubles send this Sunday morning

6 female pairs 6 male pairs head to head nice little tickle

Thank you Hookgrip Fitness HGF for letting us host

45 mins
15 mins max cal assault bike (every 3 mins 20 synchro burpees)
15 mins max cal ski (every 3 mins 200m run)
15 mins max cal row (every 3 mins 20 box overs YGIG)

MALE
🥇 Red On Gym (H + L) 636 cals
🥈 Hookgrip Fitness HGF (A + H) 597 cals
🥉 (S + A) 595 cals

FEMALE
🥇 VANESSA | ONLINE PERFORMANCE COACH | ATHLETE (V + C) 441 cals
🥈 ULTIMATE ATHLETE ECOSYSTEM | CLASSES, CAMPS & EVENTS (B + N) 419 cals
🥉 shannonbrady__ _caitj0nes_ 349 cals

See you all next month for FNL mixed fours 😘

05/09/2026

Cutesy little session early this Saturday morning with Lauren🤍

2 rounds
1km run into 1km ski (125m each)

2 rounds
1km run into 100m burpees (Lauren starts, I finish)
1km run into 120m lunges (I start, Lauren finishes)

150 wall balls YGIG at 6kg

1km row (Lauren starts, I finish) into 4 x 50m sled pull

Thank you Mission Training Club - Bury for having us, unreal space to train. Needed a set up that could facilitate Ben Sutherland’s nasty sets and practice our transitions smoothly

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