AbrasiVe fitness

With HYROX Official this weekend, the season is coming to an end for many athletes.

And it’s a good reminder that training comes in seasons.

There’s an on-season 🎯where the focus is performance, race ex*****on, and peaking at the right time.

And there’s an off-season 🔨 where the focus shifts to recovery, reflection, rebuilding, and laying the foundations for what comes next, analysing what could be done better and what went well

Right now, some athletes are reaching the peak of their season, while others are already stepping into their off-season.

Both are important.

The mistake many people make is trying to train the same way all year round. But your training should match the season you’re in. The goals, intensity, volume, and mindset should all evolve and progress.

This week, I’ll be sitting down with many of our athletes to map out their off-season, define their next major goals, and create a clear roadmap for the season ahead.

Just as importantly, we’re taking time to reflect on the first six months of the year:

✔️ What went well
✔️ What didn’t
✔️ What lessons were learned
✔️ What needs to change moving forward
✔️ What you actually enjoyed and WANT to train for

Progress isn’t linear and doesn’t come from constantly pushing harder. It comes from knowing when to push, when to recover, and when to reset.

One thing I tell all our team is to respect the season you’re in. Live in the moment. Too often when we’re in the off we ‘can’t wait to race’ and then when we’re in the peak of racing we ‘can’t wait for a break’

Enjoy whatever it is that you’re in 🧱

A-GAME

PEAK WEEK RECOVERY TECHNIQUES 🌎🏆

With Worlds just around the corner, recovery is just as important as training.

I’ve been using the sauna, ice bath and infrared therapy bed at to help manage soreness, aid recovery and keep my body feeling its best during one of the most demanding weeks of prep.

If you’re carrying any niggles, feeling stiff from training, stressed from work, or simply need some time to switch off and reset, I genuinely recommend giving these a try. 🧊🔥✨

LIMITED SPECIAL OFFERS AVAILABLE👇

🔥🧊 Sauna + Ice Bath + Infrared Therapy Bed
ONLY £39.50

✨ 3 Infrared Therapy Bed Sessions
ONLY £45

Perfect for recovery, relaxation and giving your body some much-needed TLC.

Drop them a message and mention .fit to claim the offer 💙

Everything I ate during PEAK WEEK to fuel two back-to-back HYROX races 🔥

People see “peak week” and assume training volume drops off.

My peak week included

🏃‍♂️ A 3-hour run
🏃‍♂️ Track sessions
🏃‍♂️ StairMaster brick sessions
🚴 60-90 minute bike erg
🔥 HYROX-specific doubles + solo WODs
💪 Strength training and recovery work
📈 Multiple double-session days

One thing you’ll notice from the food...

A LOT of pasta. 🍝

And that was completely intentional.

The day before both races I knew I’d be staying in an aparthotel in Riga, so pasta was always going to be the easiest and most practical pre-race meal.

Rather than leaving it until race weekend, I mirrored that approach throughout peak week and before key race-specific sessions.

The menu 🔁:

🍝 Nando’s Marry Me Chicken Pasta
🍝 Fajita Chicken Pasta
🍝 Louisiana Chicken Pasta
🍝 Creamy Chicken & Mushroom Pasta

All prepped by

FAQ’s about eating during peak week 👇

❓ Why so many carbs?

Because carbs fuel performance.

When you’re stacking solid training days, the priority is maintaining training quality and recovering between sessions. You shouldn’t be just looking to fuel the session at hand but how your body feels after the session and respond to next session, want to avoid complete glycogen depletion to ensure optimal recovery between key sessions

❓ Why all the pasta?

Because I wanted race-week nutrition to feel familiar. I knew pasta would be my go-to meal before both races, so I practised exactly that before key workouts and race simulations throughout peak week.Nothing new on race day.

❓ Why rely on meal preps?

Because more training means less time.The less time spent shopping, cooking and cleaning, the more time available for recovery, sleep and preparation.

during important phases of the season I don’t enjoy eating out all the time. The meals taste close to restaurant quality, but I can stay consistent with my nutrition and recovery without leaving the house.

Peak week isn’t about eating less. It’s about fuelling the work required to perform when it matters most

8 podiums this season fuelled by use ABRASIVE15

May has been one heck of a month.

None are particularly ‘peak’ races just good training stimulus. Because these weren’t key races, I haven’t felt the same level of performance pressure. Instead, the focus has been on learning, adapting, and getting the maximum benefit from each effort. As well as appreciating the limits my body can achieve.

📌stay injury free
📌prioritise quality intensity
📌evaluate how much fatigue I can take without going above the threshold of ‘burn out’ and ‘junk training’
📌 use races as training stimulus that I can’t push to in training
📌maintain perspective - celebrate wins and milestones, but it’s in the longevity

So here’s my training for the last two weeks to be fully TRANSPARENT on the prep ⬇️

Week 7 PEAK WEEK
🗓️MON - AM posterior strength + 90 mins cross trainer,
PM - harriers track speed (1 min, 90, 2, 2:30, 2, 90, 1) x 2 - 3:17/km average
🗓️TUE - AM brick session 30 mins stair master into 6 x 1kms @ 3:45/km, PM - Recovery 90 mins bike erg into
Hyrox station work solo (double session)
🗓️ WED- AM - 3 hour run, PM - 60 minute cross trainer
🗓️ THUR- AM - 80 mins with hills, PM - strength, 90 min minute bike erg 7:30pm erg flow
🗓️ FRI - 60 min assault bike, 50 mins stair master
PM - 60 minute Hyrox strength and conditioning
🗓️ SAT - 40 mins bike erg flush
🥇PM - 60 min run
🗓️ SUN - .dozen 12 x 400ms at 3:26/km 🥇
PM - 70 min recovery run

WEEK 8 SEMI taper
🗓️ MON - peak strength and mobility + 90 min assualt bike
PM - 60 min run
🗓️ TUE - AM 75 min progressive tredmill run
PM - 50 min stair master,
PM HYROX doubles EMOM into SOLO emom
🗓️ WED - AM 3.5 hour run
PM - strength + 90 min bike erg
🗓️ THUR - FULL rest day
🗓️FRI - 60 min run + core and mobility
🗓️SAT - 60 min pre race cross trainer and mobility,
MIXED DOUBLES 🥉 race + 15 min bike post race
🗓️SUN - specific fatigue warm up + WOMENS SOLO 🥇

The podiums are a nice bonus but the real win is in the process and consistency.

Chasing around 32 laps with a bit of ski, burpees, farmers and wall balls

My first podium in the 25-29 category 🥉 as a 23 year old and I have a lot to learn and a long way to go in this game but can’t thank you enough to for showing me the ropes today and carrying me through this race.

Mixed dubs podium streak continues 🏆

.dozen debut 🥇🏆 U29 women pairs @ UK champs

Thank you for asking me to be your partner for the UK CHAMPIONSHIPS 🇬🇧 didn’t know what to expect but that was fun!! Heat making it extra tasty 🥵

12 x 400ms, 12 x labours

Bank holiday Sunday spent very well indeed

WHAT I EAT IN A DELOAD WEEK 🍝✨
Deload week isn’t about eating less it’s about letting your body absorb the training. Muscles repair, hormones rebalance, glycogen stores refill and the nervous system resets.

Here’s this week’s fuel 👇

MONDAY – 1 intense deload session
• Beef noodles
Iron + zinc from beef support oxygen transport and immune recovery.
Carbs refill glycogen and help bring cortisol down after intense effort.

TUESDAY - strength and recovery cardio
• Tandoori flatbread
Spices like turmeric, garlic and ginger provide natural anti-inflammatory compounds that help manage muscle soreness without blocking adaptation.
Easy carbs = fast glycogen top-up.

WEDNESDAY - easy run and strength with recovery bike
• Jerk chicken burrito
High-leucine chicken supports muscle protein synthesis.
Carbs + protein together boost glycogen storage more effectively than carbs alone.

THURSDAY
Adding intensity back into the mix
• Halloumi noodles
Halloumi is rich in calcium and sodium two minerals lost in sweat and essential for muscle contraction and nerve signalling. Fat + carbs = slow, steady energy release.

FRIDAY - four sessions all mixed modality - 3 cardio, 1 strength conditioning
• Swedish meatballs
Leucine triggers muscle growth + reduces breakdown
• Iron + B12 support oxygen delivery for multiple sessions
• Creamy sauce = extra calories to avoid low energy
• Carbs restore glycogen between sessions

SATURDAY - long run of the week
• Creamy mushroom chicken pasta
Mushrooms contain beta-glucans which support immune health (super important during recovery weeks).
Cream sauce adds calories to help restore energy balance after weeks of training load.

SUNDAY - 3 big sessions
• Louisiana chicken pasta
Carbs refill muscle glycogen stores ready for the next training block.

Deload week nutrition priorities:
• Keep carbs high to restore glycogen
• Maintain protein to repair muscle tissue
• Replace minerals lost through sweat
• Support the immune system
• Help the nervous system fully recover

Recovery is where fitness actually happens 💛 All meals prepped by use ABRASIVE15 for ££££ off

MAY ATHLETE DAY SAME S*X DOUBLES ✅

What a vibe a 45 min full send wow, thank you to everyone who comes and gives it beans month in and month out 🫘

MENS OVERALL
🥇 .fit__ 973 points
🥈 911 points
🥉 876 points

WOMENS OVERALL
🥇 .fit 888 points
🥈 883 points
🥉 873 points

WOMENS HEAT 2
🥇 852 points
🥈 692 points
🥉 .hnc 685 points

Love sending it with the team and appreciate all my online clients travelling down to go head to head - what we love to see in our community 🫶🏽🥹🚀

Next athlete day - TRIOS

Yesterday’s post about HYROX excuses blew up more than I expected.

clearly struck a nerve or two.. whoopsie

A lot of people saw themselves in it, which says more about the sport than it does about individuals.

But as a coach, it would be pointless to identify problems without trying to contribute to solutions.

That’s the part I don’t think gets talked about enough.

This morning I listened to a podcast that didn’t mention HYROX at all, but the principles translate directly into racing, training, and how people perform under fatigue and pressure.

Here are the key takeaways, simplified and applied:

1. Don’t chase “more” if you can’t manage what you already have.
2. You don’t outperform your preparation.
3. Direction matters more than speed.
4. If your “why” doesn’t survive pressure, it’s not strong enough.
5. What gets measured gets managed.
6. Feelings after training aren’t always facts.
7. Nothing changes without ownership.
8. You’re either adapting or defaulting to excuses.

Most “excuses” in HYROX aren’t really excuses. they’re gaps being exposed under fatigue.

The good news is gaps can be fixed.

Yesterday was about identifying what I see too often rather than criticism or offence (but if the shoe fits..)

Today I’ll try to be less controversial - more about what actually helps change it.

🚀 Save this for when you need a reminder or need to hear it.

That’s the UK SEASON done..so here’s the hard truth..

Everyone loves the finish line photo.
Fewer people love the responsibility that comes before it.

You chose the race, You chose the start line.Own the outcome.

I’ve had my fair share of unreal races but I’ve also had some bad races and some ‘meh’ races. Rule of thirds 1/3 of the time they’ll be good, 1/3 of the time they’ll be bad and 1/3 they’ll be alright.

No excuses. just lessons for the next one. 🔁

Let me give you a free bingo card to avoid for the next one
☑ Didn’t eat enough
☑ Didn’t train enough
☑ Hard course
☑ Too much pressure

Or… hear me out… we just prepare better next time 😅

World Champs are around the corner. 🌍
And the next season will be here before you know it.

This is the window where progress is made.

No last-minute panic.
No scrambling for fitness.
No excuses next time.

Do the prep.
Be responsible.
Future you will thank you on the start line