Human Performance Academy

So excited and honoured to announce that I’m officially an IN8TE Athlete Partner & Ambassador.

A very special moment for me personally.

Big thanks to Ryan and the IN8TE team for this opportunity.

I got invited down to meet Ryan and his team 4 months ago to test their initial race day kit and it was clear to see the huge passion and drive behind the brand and creating a strong community of positive like minded people.

Fitness is all about community and IN8TE is building something special.

Big season ahead in the only race kit specifically designed for the sport of Hyrox 🔥

Official race day kit launch is 30.09.2026, get on the waiting list, link in their bio 👌🏻

Hard work always pays off.

Onwards & Upwards 🚀🌕

IN8TE

Intensity doesn’t mean you’re getting fitter.

You could do 12 weeks of training really intense and hard but if you’re not balancing the hard days with the easy days, you won’t accumulate fitness, you’ll accumulate fatigue.

Training adaptations don’t take place during the sessions.

Adaptations take place after when you’re well fed, resting (sleeping) and recovering 24-72 hours from a hard effort.

Your typical threshold session can take anywhere up to 48 hours to recover from.

A Vo2 max interval session up to 72 hours.

Going hard 5x a week is exactly how you finish a training block and don’t see any progress.

The best split I’ve personally found works for me, as well as a lot of the Hyrox athletes inside the Human Performance Academy is 3x hard quality training days spread across the 7 day training week.

As an example:

Mon - Strength focused + Hyrox station conditioning
Tue - Zone 2 training
Wed - Threshold / Vo2 Max intervals
Thu - rest
Friday - Zone 2 training
Saturday - Hyrox big workout day
Sunday - rest

A good blend between base work, threshold work, strength endurance and rest.

Things may changed based on testing week results and what needs to take priority. Along with training experience and the athletes ability to absorb more training.

However the principle remains the same, a good blend between hard and easy days that actually move you forwards as an athlete.

If you want to know more about 1-2-1 Hyrox coaching inside the HPA, drop me a message and we’ll take it from there 👊🏻

Human Performance Academy

Intensity doesn’t mean you’re getting fitter.

You could do 12 weeks of training really intense and hard but if you’re not balancing the hard days with the easy days, you won’t actually get any fitter.

Training adaptations don’t take place during the sessions.

Adaptations take place after when you’re well fed, resting (sleeping) and recovering 24-72 hours from a hard effort.

Going hard 5x a week is exactly how you finish a training block and don’t see any progress.

The best split I’ve personally found works for me, as well as a lot of the Hyrox athletes inside the Human Performance Academy is 3x hard quality training days spread across the 7 day training week.

As an example:

Mon - Strength focused + Hyrox station conditioning
Tue - Zone 2 training
Wed - Threshold / Vo2 Max intervals
Thu - rest
Friday - Zone 2 training
Saturday - Hyrox big workout day
Sunday - rest

A good blend between base work, threshold work, strength endurance and rest.

Things may changed based on testing week results and what needs to take priority. Along with training experience and the athletes ability to absorb more training.

However the principle remains the same, a good blend between hard and easy days that actually move you forwards as an athlete.

If you want to know more about 1-2-1 Hyrox coaching inside the HPA, drop me a message and we’ll take it from there 👊🏻

Human Performance Academy

Sunday brick run with the boys 🚴🏼‍♂️🏃🏻‍♂️

30km ride into a sub 20min 5km

Getting the main man RM ready for his first triathlon next weekend 🔥

Human Performance Academy

Just checking which one you can relate to the most? 😂

It’s important to mention that I don’t eat like this every single day religiously.

And no two days are identical, but this post is more around the purpose of each meal and how to properly fuel your training & recovery.

6-8 weeks out from a race/competition, I turn up the heat and really focus on the 1%’s that make the difference.

It’s important to not be rigid year round with your diet and to have a break from tracking and worrying about every meal.

It’s also equally important to nail the basics on repeat when you’re in an important training block.

Even when I’m not hyper focused like I currently am, I’ll still follow the basic guidelines behind fuelling every session and hitting a high protein diet.

Any questions on the topic, drop them in the comments and I’ll be happy to discuss 👊🏻

Human Performance Academy

We’re only 12 weeks out from Birmingham ⏳

We already have 11 athletes inside the HPA prepping for it 🔥

Right now you’re either:
1. Training hard but with no real structure
2. Winging your nutrition and hoping it works out
3. Doing “enough” but not sure if it’s the right enough

12 weeks sounds like a lot. It isn’t. It’s roughly 10-11 real training weeks before you taper, and every session without a plan is a session you can’t get back.

Everything between now and then should have its purpose and move the needle forwards 📈

My goal is to give you all the training, nutrition and recovery structure along with the mental support to leave you confident and prepared for a PB in 12 weeks time.

Because it’s not just about what you do in the gym, it’s also how we balance everything outside of that to make the process sustainable.

If your prep right now feels more like guesswork than a real plan, if consistency’s been missing and your progress has stalled, that’s exactly what we fix in the HPA.

Drop me a message and we’ll get you booked in the diary for a chat this week 🤝🏻

Let’s get you in the best possible position for the Hyrox season ahead 🚀🌕

Human Performance Academy

Triathlon era 🔜

Lovely morning spinning the pedals with RM ☀️👌🏻