Zach King Fitness & Personal Training

Zach King Fitness & Personal Training 💥 Helping people look good, feel good and soar in confidence.

✅ 10 years experience in the fitness industry.

📍Wokingham, Berkshire.

18/09/2026

As an athlete, I want to go sub-70 in the pro division.

As a coach, I need to use my skills & tools to understand exactly how I’m going to do it.

My current HYROX Pro PB is 1:15 from Birmingham last year, which means I need to find more than 300 seconds.

But “train harder” isn’t a strategy.

Using ROXFIT to review the demands of the race, I can break the target down into areas I can actually train:

🏃 Improving the consistency of my eight runs
🏋🏽 Moving through the stations more efficiently
⏱️ Making quicker decisions through the Roxzone
🧠 Executing the plan properly when fatigue builds

That analysis then shapes the sessions I need to build, the targets I set and the feedback I take into the next week.

It’s the same approach I use with the individuals I coach within the fitness racing space.

We don’t just look at the final time and decide they need to get fitter. We identify where time is being lost, determine what is trainable and build the next block around it.

Because whether I’m coaching myself or somebody else, every session should have a reason behind it.

Sub-70 is the athlete goal.

Finding and developing those 300 seconds is the coach within me job.

Now it’s time to put the plan into practice.
app — keep the receipts. Stay tuned after race day. 👀

Weekly breakdown 31st August to 6th September Been a mad few weeks so here’s a breakdown what’s been happening since I w...
13/09/2026

Weekly breakdown

31st August to 6th September

Been a mad few weeks so here’s a breakdown what’s been happening since I was last on here…

30/8/26
🆕 🏠 🍾

“Little bit of the bubbalay”

Thought we finished 3rd, but ended up 5th in our age group.

Still I’ll bloody take that and a top 10 overall finish.

This women is a machine Rachel Moodie

There’s me thinking right least giving her a break…

Too find out she’s been having a jolly up

Weekly breakdown

7th September - 13th September

More of a deload from the back end of last weeks race and busy unpacking stuff.

Big 3/4 weeks before we head into the first PE event of the year.

18/08/2026

This common running tip is missing important context:

“Never increase your weekly mileage by more than 10%.”

The problem isn’t that gradual progression is bad advice.
The problem is treating 10% as a universal safety line.

A runner moving from 10km to 11km adds 1km.
A runner moving from 80km to 88km adds 8km.

Both increases equal 10%—but the additional demand is very different.

Your body also doesn’t experience mileage in isolation.

The same weekly distance can become far more demanding if you:
• Add intervals or tempo running
• Extend your long run
• Introduce more hills
• Change to harder or unfamiliar terrain
• Add another running day
• Increase strength or fitness-event training
• Sleep less or underfuel
• Return after illness, injury or time away

It also matters whether you’re an experienced runner who has previously tolerated that mileage or a newer runner reaching it for the first time.

So, should you ignore the 10% rule completely?

No.

It can encourage patience and prevent runners from making enormous jumps. But it should be treated as a rough guideline—not a guarantee that you’re progressing safely.

Before increasing your mileage, ask:
• Have I tolerated my current volume consistently?
• Am I recovering between key sessions?
• Are soreness and fatigue settling normally?
• Are any ni**les becoming more frequent?
• Am I increasing another training variable simultaneously?
• Does my lifestyle currently support more training?

There is no percentage that removes all injury risk.

Progression should reflect the individual runner, their training history, current capacity, recovery and response to load.

Don’t progress simply because the spreadsheet allows it.

Progress because your body is showing that it’s ready.

13/08/2026

I wouldn’t increase your mileage until you can do this…

Recover consistently from the mileage you’re already running.

A lot of runners assume the next step is always more:

More kilometres.
A longer Sunday run.
Another running day.
More time on their feet.

But before increasing your mileage, ask yourself

• Have I completed my current mileage consistently for several weeks?
• Am I recovering before the next important session?
• Is soreness settling rather than accumulating?
• Are any ni**les stable, improving or becoming more frequent?
• Can I complete normal daily activities comfortably?
• Is my performance reasonably stable?
• Am I sleeping and fuelling enough to support more training?

You don’t need to feel completely fresh every day.

Some fatigue is a normal part of training. But there’s a difference between productive fatigue and repeatedly struggling to absorb your current workload.

If your body is already showing signs that training demands are exceeding its present capacity, adding more mileage could widen that gap.

Instead, hold your mileage steady and improve how well you tolerate it:

• Keep easy runs genuinely easy
• Prioritise sleep and sufficient fuelling
• Include appropriate strength training
• Avoid increasing distance and intensity together
• Adjust a session when symptoms begin accumulating
• Give your body time to adapt

There isn’t one perfect weekly mileage—and the answer isn’t always a rigid 10% increase.

Earn the progression by demonstrating consistency.

Master the load you have before adding the load you want.

Save this before planning your next training block.

11/08/2026

Most runners wait until this becomes painful before doing anything about it.

But pain isn’t always the first sign that your body is struggling to keep up with your training.

Before pain appears, you may notice:
• Stiffness lasting longer than usual
• One leg feeling weaker or less stable
• Heavy legs that aren’t recovering between sessions
• A drop in calf-raise or hopping capacity
• Your usual pace requiring noticeably more effort
• Small changes to your running movement
• The same area repeatedly feeling “tight” after training

Individually, these signs don’t necessarily mean you’re injured.

But when several appear together—especially after increasing your mileage, intensity, hills, strength work or racing—they’re worth paying attention to.

This is the gap runners often miss:

Your training load has increased…
…but your current capacity and recovery haven’t caught up.

That doesn’t automatically mean you need to stop running.

It may mean you need to:
• Reduce one demanding session
• Shorten your next long run
• Replace speed work with an easy run
• Improve sleep and fuelling
• Reintroduce appropriate strength work
• Stop increasing several training variables at once
The goal isn’t to become afraid of every sensation.

It’s to notice patterns early and respond before a manageable warning becomes a painful interruption.

Pain shouldn’t always be the first time you start listening.

Save this and check back during your next training block.

Earlier this year, I had a client use Runna as part of our preparation for one of his fitness races in May.Runna gave hi...
10/08/2026

Earlier this year, I had a client use Runna as part of our preparation for one of his fitness races in May.

Runna gave him structure, target paces and running sessions to follow—but the interesting part came when we compared his standalone running with his performance on race day.

Before the event, we tested his 10km pace—one of the simple benchmarks I like to use when assessing someone’s potential HYROX running pace.

His average 10km pace: 6:50/km
His average race running pace: 7:20/km

That’s a drop of approximately 30 seconds per kilometre once the workout stations and accumulated fatigue were added.

So, what did that tell us?

It didn’t mean the app had failed.

It told us that his standalone running fitness wasn’t transferring fully into compromised running.

The next step wasn’t simply to tell him to run faster. We needed to look at the bigger picture:

❌ Was he working too hard on the stations?
❌ Was his strength endurance limiting him?
❌ Was his race pacing sustainable?
❌ Were his transitions and station techniques efficient?
❌ Did his training include enough race-specific compromised running?

A running app can give you a valuable plan, but it can’t always interpret everything happening around that plan.

It doesn’t necessarily know:
❌ How tired you are from work
❌ Whether a small ni**le is getting worse
❌ How well you’ve recovered
❌ How station fatigue affects your running
❌ When your training needs to be adjusted

This is where coaching becomes important.

A good coach doesn’t just give you sessions. They interpret the results, identify what is limiting you and adapt your training around your body, lifestyle and event.

Use the app as a tool—but remember that collecting the data and understanding what the data means are two different things.

Have you ever performed well in training but struggled to transfer that pace into a race? Let me know in the comments 👇

20/07/2026

I’m just a massive foodie 🤭

Can anyone else relate?

30/06/2026

At the heart of it, I’m just a of loser who enjoys doing adult PE (fairly well)

Hyrox Cardiff 🏴󠁧󠁢󠁷󠁬󠁳󠁿 A result isn’t sometimes the reflection of the performance. I guess that’s a fair reflection in al...
08/05/2026

Hyrox Cardiff 🏴󠁧󠁢󠁷󠁬󠁳󠁿

A result isn’t sometimes the reflection of the performance.

I guess that’s a fair reflection in all areas of competitive sport.

Sometimes that can be a negative, other times seen as a positive.

Yeah I didn’t get the time I would’ve hoped..

However, it was my best solo pro performance (according to my finishing Age group category 🏅).

And that also spells the end of my Hyrox season.

4 races this season.

3 pros - 45th, 49th & 40th AG
1 doubles - 15th AG

Highlight obviously getting that sub 60 in London back in December with

A season of growth and learning, with some minor set backs along the way.

But loved mixing it up with the pros.

Plus life outside my hobby has been somewhat exciting.

Ever more staying focussed and positive, which is what we only can control right?

Thanks for everyone’s support along this season.

Please be sure to stick around (if you want) to see what happens next season.

I’ll update you whenever I find the time and effort to post on this platform.

Coach::
📷 :

Hyrox Mechelen 🇧🇪 Race debrief (one week on):Obviously it wasn’t the result I wanted, I’m actually very happy and positi...
05/04/2026

Hyrox Mechelen 🇧🇪

Race debrief (one week on):

Obviously it wasn’t the result I wanted, I’m actually very happy and positive on how the race went. Especially when I broke down the data.

🥈Second fastest pro time
🏅Running and stations was faster compared to my previous pro race

The plan was to keep myself fairly conservative up till the burpees and kick on from there.

Which the strategy was going to plan, right up until the farmers carry. Losing time in that was disappointing, seeing as in training I’ve been going unbroken. However managed to claw something back with a fairly respectable end to the race.

On reflection, taking that the transition zone (roxzone) was massive in comparison to Birmingham, it’s difficult to the compare races.

I’m not beating myself up about the outcome. I’m still new to racing in the pros and feel super privileged to continue participating in this little game of adult PE.

Just a few minor tweaks here and there, plus believing in my own ability rather letting data dictate my race.

As always, massive thank you for everyone’s support and encouragement!

Big thank you to my number one fan for coming along to support as always 💙🩷

Next up: Mixed Doubles 🏴󠁧󠁢󠁷󠁬󠁳󠁿

Address

Unit 9, Anglo Trade Park, Oaklands Park
Wokingham
RG412AN

Opening Hours

Monday 6am - 8:30pm
Tuesday 6am - 8:30pm
Wednesday 6am - 8:30pm
Thursday 6am - 8:30pm
Friday 6am - 8:30pm

Telephone

+447731526639

Website

Alerts

Be the first to know and let us send you an email when Zach King Fitness & Personal Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Zach King Fitness & Personal Training:

Shortcuts

Share

Category