SW Fitness & Coaching

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SW Fitness & Coaching

Personal Trainer with over 20 years experience. Specialising in body transformation, body fat loss, muscle gain and sports specific conditioning.

22/09/2026

HE DIDN’T NEED TO TRAIN MORE.

HE NEEDED TO TRAIN WITH MORE PURPOSE.

When Mark started with me in July 2025, there were some clear areas we could improve — running capacity, running durability and station durability.

But one of the biggest changes was actually learning to balance training better.

Hard days needed to be hard.

Easy days needed to be easy.

That sounds simple, but for athletes who are used to pushing all the time, it can be one of the hardest things to get right.

From a difficult start to the season in Oslo, Mark went on to:

PB across every division he raced
Improve his final Pro race by 2:11
Run 7:32 faster than his season opener
Win in Berlin
Qualify for the World Championships
Finish 4th in the world in Pro Doubles

The lesson?

More isn’t always better.

The right training, at the right intensity, for the right reason, is what moves performance forward.

Find the limiter.
Train with purpose.

21/09/2026

Your fastest fresh running pace is not automatically your HYROX race pace.

A 5K, 10K or threshold test can show your running ability—but HYROX asks a very different question:

What pace can you repeatedly control while your heart rate is elevated, your breathing is disrupted and your legs are carrying fatigue?

To establish a realistic HYROX race pace:

1️⃣ Benchmark your current running ability.
2️⃣ Repeat the pace through longer intervals with short recoveries.
3️⃣ Test it again after demanding HYROX stations.

If your pace fades significantly, your breathing never settles or your station performance begins to suffer, your target is probably too aggressive.

The aim isn’t to find the fastest pace you can run for one kilometre.

It’s to find the fastest pace you can control across the complete race.

Save this carousel for your next race-pace session—and send it to an athlete who keeps starting their HYROX runs too fast.

Need help establishing your HYROX race pace and building it into a structured training plan?

DM me “RACE PACE”.

16/09/2026

Your HYROX race isn’t always made up of eight perfectly measured 1km runs.

The lap distance and number of laps can vary between venues, while the first and final runs may also differ from the others.

I use venue-specific lap data from ROXFIT to break down the run distances and show my athletes exactly what their target pace looks like for every lap they complete.

Your FREE personalised HYROX Run Pace Guide will include:

⚡ The number of laps required for each run
⚡ The calculated distance of every run
⚡ Your target time for each individual lap
⚡ Your estimated time for all eight runs
⚡ Pacing based on your ability and race target

This turns your overall target pace into clear, practical lap times that you can understand and follow on race day.

No guessing. No confusion. Just a pacing plan built specifically for you and your venue.

DM me “PACE” along with your race venue, and I’ll create yours for FREE.

Data driven. Athlete focused.

14/09/2026

DEKA FIT EAST MIDLANDS ✅

A brilliant weekend of racing from the SW Fitness & Coaching athletes — four very different performances, but plenty to be proud of across the board.

🏆 Amanda — 1st Age Group
An incredible result on her return from hip surgery, and the 2nd fastest time in the world this year. A huge reward for the work that has gone into getting back to this level.

🥈 Mark — 2nd Age Group Mixed Doubles
Another really strong and consistent performance, taking home a podium finish in the Mixed Doubles.

🔥 Christophe — 5th Age Group 45–49
A massive 1 minute 28 second PB and another clear step forward in performance.

💪 Chris & Joanne — 7th Age Group Mixed Doubles
A positive performance and another strong race together.

Results are always great to celebrate, but what matters just as much is seeing the training, consistency and hard work translate into race-day performance.

Really proud of all four athletes.

Data driven. Athlete focused.

12/09/2026

I’M LOOKING FOR 3 HYROX ATHLETES.

Not just athletes who want to train harder.

Athletes who want to understand what is actually limiting their performance.

Maybe it’s your running.
Maybe it’s station efficiency.
Maybe it’s strength.
Maybe it’s pacing.
Maybe it’s the fact that you’re training hard… but not specifically enough.

My coaching is built around finding that limiter, then shaping the training around the individual.

That means testing, programming, feedback, movement analysis, race strategy, pacing and progression — all with one aim:

To make you better prepared for race day.

Whether you’re chasing your first HYROX, a PB, or simply want more structure and accountability, the process starts the same way:

Find the limiter. Train with purpose.

I currently have 3 coaching spaces available.

📩 DM me “HYROX” and let’s have a conversation.

10/09/2026

WALL BALL PROGRESS ISN’T ALWAYS ABOUT DOING MORE REPS.

Sometimes it’s about making every rep cost less.

This comparison shows how my wall-ball technique changed between 22 July and 2 September.

What stayed strong:

• Consistent depth below parallel
• Stable foot and ankle position
• Controlled knee tracking

What improved:

• Taller torso at the bottom
• Higher, closer ball position
• More force generated through the legs and hips
• Cleaner, more direct release

The standard hasn’t changed—but the movement has become more efficient.

That matters in HYROX because small amounts of wasted energy multiply across 100 repetitions, especially when you arrive at the wall balls already fatigued.

The next focus is delaying the arm press fractionally longer, allowing the legs and hips to create more of the ball’s speed.

RECEIVE HIGH → LEGAL DEPTH → LEGS → HIPS → ARMS

You don’t always need to work harder.

Sometimes you need to move better.

Want to discover where your wall-ball repetitions are becoming more expensive?

DM “WALL BALL” for a personalised movement analysis.

08/09/2026

FROM 1:25:04 TO 1:18:18.

Six minutes and 46 seconds faster.
Two solo races together.
Two new personal bests.

Tilbe joined SW Fitness & Coaching in December 2025 with a Women’s Open PB of 1:25:04.

Our first solo race together came in Turin on 1 February 2026:

🇮🇹 Turin — 1:22:18
A new PB by 2 minutes and 46 seconds.

Just 64 days later, Tilbe raced again in Bologna:

🇮🇹 Bologna — 1:18:18
Another four minutes faster.

That represents an overall improvement of 6 minutes and 46 seconds—approximately 8% faster than her starting benchmark.

Tilbe’s super strength is unquestionably her running and engine. She can move well, sustain effort and continue working effectively under fatigue.

The coaching objective hasn’t been to change what already makes her a strong athlete. It has been to protect that strength while developing the areas that allow it to influence more of the race:

• Race-pace control
• Station efficiency
• Faster, more composed transitions
• Strength endurance under fatigue
• Converting running ability into complete-race performance

Progression is rarely the result of one perfect session. It comes from consistent training, clear targets, honest feedback and repeatedly executing the fundamentals.

1:18:18 is now the benchmark—but it isn’t the finish line.

Brilliant work, Tilbe. The progression continues. 💛

If you want a training plan built around your strengths, weaknesses and race goals, send me a DM with the word “COACHING”.

Address

Windsor

Telephone

+447879478318

Website

http://www.sjwpersonaltraining.trainerize.com/

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