28/06/2026
With the raise in Hyrox and other hybrid racing events,
It’s time to add another string to the bow.
Too many people are preparing for these events by simply doing more.
More running.
More circuits.
More fatigue.
Very few are training with intent.
That’s why I’m launching a bespoke Hybrid Performance group at Ironcast.
Limited to just 4 athletes.
Why only four?
Because performance isn’t built in a crowded class,
Shouting over 20 people.
It’s built through coaching.
Every athlete will be monitored, coached and progressed individually. Every session has a purpose. Every rep has intent.
We’ll build:
• A bigger aerobic engine
• Higher thresholds
• Better running mechanics
• Greater strength and power
• Smarter race ex*****on
• Faster transitions
• A complete race strategy
This isn’t about surviving race day.
It’s about performing on it.
Only 4 places will be available.
If you’re serious about taking your hybrid racing to another level, send me a message.
IRONCAST 🫡
🏃🏻♂️ woodwaycurve
25/06/2026
One of the biggest misconceptions in fitness is that if your heart rate is high, you’re getting the same benefit—regardless of what you’re doing.
I have this conversation with clients all the time.
“If my heart rate is high during lifting, isn’t that the same as cardio?”
It’s a fair question. On the surface, it makes sense.
Strength training is essential. Circuit training can send your heart rate soaring. Everyone should be lifting weights.
But here’s what matters: heart rate doesn’t tell you what adaptation you’re creating.
During strength training, your heart rate rises because of heavy muscle contractions, fatigue, nervous system activation, and the repeated start-stop nature of the work.
Compare that to 50–60 minutes in Zone 2 on a bike, rower, or run.
You’re moving continuously. Oxygen delivery stays high. Blood flows freely. Your heart, muscles, and mitochondria are being challenged in a completely different way.
Both sessions can produce a similar heart rate.
They don’t produce the same adaptations.
Strength training builds strength, muscle, power, and resilience.
Aerobic training builds stroke volume, mitochondrial density, fat oxidation, and your ability to produce energy for longer.
Neither is better.
They’re simply different tools for different jobs.
At Ironcast, we don’t chase numbers on a watch.
We train with purpose.
Every session has a reason. Every method has an adaptation.
Train hard.
Train smart.
24/02/2026
Apparently these things are rarer than a smooth sled lane and more sought after than a limited edition Rolex.
