How a Hyrox Pro Spends 7 Days (Full week of Workouts)

0:05 [music] >> So it's Monday morning, got our first workout done. 60 minutes easy aerobic on the bike. Uh the goal is to keep things low heart rate, making sure that I was feeling good to go um and that I'm not like overextending or anything. Uh and because the volume is going to be high this week, I need to make sure that I'm taking advantage of every moment that I

0:50 have to get volume in and I kind of had to set the tone on Monday. If I did If I didn't do this one, it would have made the whole week a mess. So right now, execution is at 100 and uh we're going to continue that. So I have a strength workout later this afternoon, which will be very specific. So I'm going to be going through some sled work and um some different station stuff and some interval settings, but really just kind of getting ready to go fast and to to move well. Let's have a great week. >> [music] [music]

1:46 >> All right, in terms of strength, [music] today's very specific with what I'm going to be doing. I'm doing sled push, sled pull, burpees and lunges. Um and all kind of like at and around effort-ish race intensity. Uh the sleds are going to be heavier and faster. Um so doing heavy set and then a fast set and same as sled pull. And then the burpees and lunges are going to be more uh endurancy. Um so working like speed and efficiency. Where I'm at in terms of being 6 7 weeks out from a goal race, the raising my floor doing like big strength movements going to be less helpful on actual race day. Uh so that work has been [music] done. Uh so it's what where I spend work on base builders building like broad strength. And then about 6 8 weeks out, I want to be very specific so that I know how to move fast

2:31 uh and that I'm strong enough to do the movements and just being like super familiar. So that's the that's the goal today, working heavy and fast and efficient. So first part of this workout was really just about like getting as prepped as possible. In order to move fast, I have to be like ready to move fast. So it's like the first like 30 40 minutes is really dedicated to uh movement and just uh getting ready. Uh takes a little bit of time. A lot of times the limiter for me can be like just like joint joint pain. Um I know how to remedy that. I uh work to get properly warmed and to move well. I do mobility in the evening to try to like make sure when I show up I'm ready to go. But it still takes a little bit of time to like really get completely ready. So on a day where it's like speed and strength. So [snorts] yeah, like take my time with this so that when it's time to work like

3:17 the work really matters. I don't do these speed reps like often. I just got to be prepared. Like it's better over prepared in terms of weight [music] rather than speed. But it's good to have balance, right? We don't know what we're going to get come race day. And if it's lighter than we're anticipating our work rate can rise um really fast and doesn't always necessarily mean like you're going to have a better race because like you might blow yourself up. Um so be prepared to like understand like what fast is and what is [music] like sustainable at the like the highest level in terms of speed

4:03 cuz like you might just get there and be like I'm going to blast this thing whatever you're doing [music] doubles or something and uh you might find yourself putting your head underwater. Um so you know fast lads don't always equal an easier race. It should but we got to be prepared. [music] You know I'll do this something maybe once once a month um twice a month maybe but it's just like good practice to be All right, I took my shirt off. So we're going to do some burpee broad jump intervals and so I mark out 20 m and this will give me a clear idea of pace. Um on typical courses it might be like a 40-40, it might be a 20-20-20. Um but either way you can take the information that I'm gathering here and just apply it to that race. So if it's taking me 35 seconds per 20,

4:48 >> [music] >> I can just say all right well now let's do 70 for the full 40 um to give [music] me kind of like a target. So in terms of like I'm figuring this out, I know where I want to be if I can be like between if I ideally could be like 210 to 220 in burpee broad jumps like that will put me in a really good spot like to [music] absolutely maintain but even move up in in the field and >> [music] >> uh if I can make that be like automatic, I'll put myself in a good spot but so like being specific here is very helpful. I [music] do this for lunges as well. So I'll actually know the splits and then I can have like a general idea of how a certain pace feels. So then when I get on race day, it's just like here's the pace or I might even be back off just slightly off of like what I think is like my fresh hold ability or if it's like okay

5:33 maybe like 210s on the works, >> [music] >> let's just pull back slightly and I'll know I'll be like in the ballpark as opposed to just like getting there and being like I'm just going to do it as best I can uh um which uh you know hope is not a game plan. So this has just been helpful So, I've been building up progression in terms of [music] like how long I'm doing burpees, which is a quite a bit. Like same idea with the lunges at the end that I did. 4 by 20 with 15 second rest we were at 100. And then I cut the weight in half for 50s. Just so like the weight was not a limiter and then I could really press into that kind of a muscular endurance lactic feeling in my quads, which often is a limiter for me. So, I did 160 m continuous. It felt really good. I was like 218 at the 100. Didn't feel like my breathing was out of control. Filled my legs up a little bit and that was the goal. So, the ultimate goal here on

6:20 Mondays is to set myself up for Tuesday quality session. So, tomorrow we're going to be doing big time energy system development work running ergs. We're going to start putting a lot of it together. Probably a lot of wall balls as well. So, tomorrow's going to be a day that's physical >> [snorts] >> and mental. High volume week, lots of work. So, that was the goal for today. Mission accomplished. See you tomorrow for a quality session. >> [music] >> All right, we're back at Arsenal today. Quality session. My running is going really well. So, I want to keep some of the principles that I've had before, which is threshold up front. So, the workout today is 3 by 2K with 75 seconds rest. It's raining. So, we're going to do it inside. I'd rather do it outside. >> [music] >> So, we're going to split it between there's a motorized treadmill here that

7:05 works like okay. Potentially the assault treadmills as well. And then directly after that we're going to do about maybe two two to three minutes rest. Then we're going to do a 45 minute AMRAP E5 mom of max cal echo bike every fifth minute alternating between 25 wall balls with a 25 and [music] about 25 to 30 m burpee broad jump. So, it's just going to be a lot of just like steady pacing pacing pacing on the echo bikes kind of get sitting at zone four for an extended duration cuz previously I've been going up and then coming [music] down with rest and coming back up. So, right now I just want to get up sustained and just sit there for a long time. >> [music] >> Then we're going to finish with some row and ski intervals and probably some farmers carries just to kind of get sharp with that. So, get warmed up and then we're going to rock this thing. All right. Now, at this point of

7:51 training, it's not just about the physical, it's about the mental. Some mental strategies I'm not quite ready to report on on in terms of how effective they are. But then some things have been trying throughout this. So, for me it's important to like remember that that is the goal here is like yes, physically we do still have room to improve quite a bit still, but the mental edge, the mental confidence is what's going to help me present that physical strength that I'm gaining on race day. So, there's a lot of things that I'm just going to be working [music] through to make sure that I'm feeling proud of myself and confident and like ready [music] to have some sort of mental strategy come race day. So, not just looking to perform well physically, but also mentally. That was some work. That was some

8:38 absolute work. Yeah, this is my man a staple format for me. I started messing with the Echo Bike leading into the '24 season due to injury. Like I got hurt and then I had modify things and Echo Bike is where I found the best response in terms of heart rate cuz it is full body. So, I just was able to sit at threshold basically that entire time. I was at like where my threshold was probably like 5 minutes into that 45-minute bout. So, yeah, I got probably 40 minutes straight of threshold which is absolutely the idea there. And on the runs, probably got 12 to 14. So, yeah, 50 to 54 minutes total threshold work which is a huge day which is like exactly [music] what I wanted. I'm going to do a longer cool down for the sake of volume.

9:23 Now, I got all sorts of sweat in my eyes. Okay, it's Wednesday. I am finding myself needing to be on the treadmill. It's been some time. We had a really really dry winter. [music] It's May 6th and we have lots of snow [music] in the area. I've historically been okay with running outside in conditions like this, but as you know, approaching an event like with the cost benefit, if there is like ice or you slip or [music] or down tree limbs, like just the the the trade-off is not worth it. So, I'm just going to go where it's [music] super controlled. Just going to go on a treadmill for about 70 minutes and then finish up with

10:11 about 40 minutes on the bike, maybe 40 to 50 minutes to get 2 hours total. Not an exciting day. It's all zone two, all aerobic. That's my goal. This is my longest, easiest day, but it's still fairly taxing to be doing something for that long. For me, this is not quite a recovery day. I don't really care about that pace of it all. I just want to be moving and and and feeling fine throughout. So, yeah, not a ton of excitement on this one. [music] It's just zone two. Zone two and that's what we're going to do. All right, so the workout was just fine. 2 hours, easy. No complaints about it. It's cool. Our stuff moved. It's about 6:30 p.m. Going to jump in the ice barrel >> [music] >> here. It's looking pretty cold and unpleasant.

10:58 This is something that is that is just helpful for my stress levels more than anything. Like of course there's like some inflammation that it can combat, but I'm in it less for that and more for just like the cortisol reduction, which there seems to be some proof of. Just like when like stressors in like life are kind of building up, which I've been kind of dealing with the past couple of weeks, like this in my practice just makes it so much better. It helps my mind be a little bit more calm. This of course and coupled with some mindfulness practice. So, I'm going to do this just for like 2 minutes. It's like really all I can stomach. >> [music] >> And then we're on to the next thing. Tomorrow is going to be strength and some cardio, probably more aerobic. I'm kind of probably shift away from the heavy lifts in these last couple weeks. I really just kind of set myself up for Friday. Friday's like the big workout, so mission accomplished today. Just going to get a plunge in and then just wind it

11:44 down. Thursday, we have a strength and aerobic session today. It's like 8:00 a.m. in the morning. Pretty early. It's earlier than I wanted it to be. On Thursday, I like to do more of like broad lifts, um things that are going to really kind of overload the strength system. The back and forth, I feel like I feel I am feeling strong today. [music] I will This session will taper off in terms of how heavy I'm going or how many reps I'm doing. So, I'm just going to work up to uh some heavy sets [music] of box squats, some deadlifts, and I'm going to get some tempo Bulgarian split squats in, and that's like the main thing that I want to do [music] here. Then the

12:29 aerobic session is going to be just mixed modality. I probably spend a lot of time skiing, [music] um and then also on the bike, probably doing some sandbag carries, some farmer's carries, things like that, [music] just to get a broader stimulus in. So, a little tight on time today, crunched a little bit. Calls out the butt later, [music] recording a podcast as well. I kind of screwed up my schedule a little bit, and I was like, "Oh, I have to work out right [music] now." So, right now is when it is. I feel like there's been this like growing sentiment that your strength doesn't matter in Hyrox, and that's just not true. Like if it were true, triathletes would be coming in and just cleaning house. Runners would just be cleaning house. And like, yeah, eventually those athletes might become the best at Hyrox, but like they can't come in without [music] the required strength and do well. So, and for me, it's like who

13:16 would have the greatest amount of aerobic capacity, >> [music] >> anaerobic threshold, the whole deal, who would be the best endurance athlete while still being powerful and explosive, and fast. And to do that, lifting heavy is the best way to do it, and also just to be able to keep some muscle mass on while doing a lot of aerobic training. So, if [music] you think strength doesn't matter, you're wrong. Pretty decent session at the bottom. I did actually find a little bit of time after my last call today to do some aerobic stuff. So, going to split the two. Like strength is probably better off after aerobic, but for me, [music] I'd rather lift a little heavier coming to a little bit a little bit more fresh. Um I know there's some like adaptations that could be blunted, but when you pull it apart far enough, like it that it matters like way less. Like if I was to

14:02 do some cardio stuff now, maybe that would interfere a little bit, but even still not that much. Like feels good. Feel confident. We're going to go do a bunch of calls now. Come back later, um and then like an hour of aerobic stuff. The runner loop thing, which I don't like. It's I think it's really annoying to lace the runner loop. All right, we're back. Just had so many calls. So many calls. My brain is like we're all right. Good thing we're just zoning out doing cardio. I want to get about 60 minutes of stuff in. I'm thinking extended ski and then spend some time on the bike. I was going to overdress, but I think I might just do it in the second half for the bike. So, just finish up the day. Some 60 minutes aerobic work. >> [music] >> Let's do it. Goal today is like really just to set myself up to feel good tomorrow. Um

14:49 really the past two days was like that. You know, I'm alternating some some aerobic work and just some some meat and stuff. So, the looks were low uh in terms of volume just to reduce damage. High intensity, but not like so crazy that I'm not going to I'm not I'm not like strong enough to really do too much damage uh with like a heavy lift. And just getting the aerobic work in and just getting to the volume in. Um we're on pace to kind of to match the output from 2 weeks ago. So, feel good about that. Might be just a couple minutes under, but nothing that is really going to make or break anything. So, yeah, we're just going to set up for tomorrow. Quality session. [music] Feeling good about it. Going to have a lot of station work. Haven't cooked it up yet, but I'm feeling excited. I feel ready to rock. Thursday in the books. Let's go.

15:36 All right, it's Friday. Big boy session today. Big boy and girl, big person session today. The goal here is I want to start stitching together some specific work, but also at like a high end. I've been working on like higher end station stuff with rest. So, I want to start to kind of piece those together to make it a little more continuous. [music] We're going to start with 1 minute ski, 1 minute row. Um this will probably be from 7 to 8 seconds per 500 faster than my race pace. So, we're we're really pushing the same >> [music] >> same for here on the row. Then we're going to go immediately into the 50 meter sled push, 1,000 meter run. We're going to do that outside. It's beautiful today. Then 50 meter sled pull, 2 minutes echo bike at LT1 pace. So, this is going to be my threshold pace on the

16:23 bike [music] RPMs wise is about like 71. So, I'm probably going to do like 60 67 RPMs on the bike. So, it's not hard, but it's not super easy. And a way to just kind of keep things elevated as I slightly recover. We're going to do this for two rounds. Then we're going to go directly into every >> [music] >> 8 minutes. So, instead of breaking out individual pieces, we're going to have 8 minutes to complete all of the work. 35 EB cows, 150 meter farmer, 60 meter BBJ, and then max run. And then at 8 minutes you're going to go back to the top for three rounds [music] of 24 minutes. After the last max run, you have 2 minutes of the echo bike. Then we're just going to finish out high rocks, right? So, we're just going to do 1,000 meter run at rate. We're going to do a little extension of walking lunges, 120 meters, [music] 1,000 meter run, and then 110 wall balls. Depending on how we're feeling, we're going to rest 5 to

17:10 10, [music] and then do two rounds 1,000 meter row, 1,000 meter run. Got it? Got it. >> [music] [music]

18:18 >> Check, check, check. It's recording. First run was good. Plus strong as that. Or it's coming down here. It's just kind of goals. Without it dropping all the way. Very active recovery. New gel. 50 grams of this piece. >> [music] [music]

19:25 >> Last sports I'm free. 36 minutes in so I feel how I want to feel. >> [music] [music] >> So I've recently working with a sports psychologist and it started pretty broad. Starting to get a little deeper. I've had about five sessions now and then some of the things I've been working on is like removing the coach brain from the athlete brain. Where the many times I'll just be doing work and be like thinking about why it feels the way it does instead of just like how to feel it. So like in the past I'll come into these of things being like I need to do this or if I don't do this like it means I'm not like

20:10 performing how I want to and today it was just like what it is what it is like staying calm not like assigning anything to it and just like doing it one at a time like process wise so that was really really good. The workout was way longer than I thought so yeah dude like that was that was great. Got to race in six days so good little tune up for that so feel feel really really good. I'm going to be done for the day. I had that idea of like uh some run and row after but that was about 12 minutes longer than I thought it was going to be and then uh I'm just going to like leave it on a good high note. I'm not dead. I do have a race on Thursday. I'm going to need to take it all the way there and just like good quality work was the goal so I'm like I'm done today. I'm just going to cool down and just the walk out of here with a W.

21:16 >> Right, it is Saturday. Today is just easy easy run. I'm going to go out for about an hour and do some machines back here getting about 90 minutes total aerobic work. As easy [snorts] as I need to go. There's no real value in going faster than I need to. So I'm just kind of going to [music] get through it. So then later in the afternoons like 3:00 p.m. now is a little bit later than I want to get out, but I had some good old [music] wholesome family fun this morning at the farmers market and just kind of popped around. So that was really valuable time spent, but right now I just don't really want to do this. I don't really feel like doing this at all. But there is no PTO [music] for performance training. Of course there are days off and those days [music] off will pay you back, but when it's days like I'm going to call in sick today, you

22:02 don't get the credit if you're not doing [music] the work. So days like this is just kind of like checking the box. Nothing exceptional is going [music] to happen. Little sore from yesterday as expected. So today is just about like coasting through [music] it. Just getting it done. >> [music] >> All right, got about 63 minutes in. Not running fast. I didn't think I was going to be able to do that. The 20 minutes in I was like I don't know if I'm going to do this. Took some carbs, felt better, got a couple downhills, felt better. [music] Check. So we're going to finish up with some uh ski and row about 30 more minutes

22:47 combined maybe 15 and 15. [music] So I'm thinking so let's get some machines. All right, volume's done. Tomorrow is going to be a bit of an LT1 workout kind of like tempo I believe. Not as much volume as I've been doing with the race coming up on Thursday, but overall feel good. Feel like I should taking big swings on quality days leaves the recovery days feeling pretty brutal. I'm going to jump in a little tent sauna thing here. It's a wet sauna, super hot. Couple years ago in Nice the world championships it was like really really warm and I just like didn't prepare for it at all. Just assuming it was going to be fine. Hasn't really been a factor this season, but I just want to make sure like that it's within my control to be acclimated to the heat. So that's why I sometimes I overdress. I'll pop in this thing couple times a week. So I'm going to hit this,

23:33 hit the ice barrel, call it a day. Okay Sunday. It's Mother's Day, so we are being efficient today. Got a little uh prehab warm-up while watching the baby [music] while mama had mama time and now it's uh going to do kind of like this LT1 like a zone three kind of tempo work workout. It is like the nicest day that it could possibly [music] be here in sunny Colorado. So I'm going to do about 30 minutes of running outside at that like LT1ish pace. Then I'm going to come in and do [music] I think 20 minutes on the bike and then

24:18 maybe 10 to 15 minutes on the row. Kind of like the volume today is a little bit lower than what I've been doing cuz I have that race coming on in just [music] a couple of days. So I don't want to go crazy, but it was progress in terms of the actual [music] density of the the work. It's been the longest like single piece. Usually I'll I'll have like a rest [music] period or two, but this is going to be like one big 60 to 70 minute continuous effort and [music] all at this pace it's like not easy, but not hard. It's kind of like doable. And a lot of the rehab prehab stuff I've I've been doing [music] is so that I can confidently run outside. In the past like season or two I've just like been very very cautious and been using things like the curve treadmill [music] just to take some of that wear and tear down. Feel great. I feel like I've been able to to run well outside. So, I'm going to

25:04 do here about 30 minutes of continuous [music] running at a kind of like a tempo pace. I won't be able to to film much of that or much of any of it. So, yeah, you'll just have to take my word. First thing, [music] have to get a 15-minute aerobic warm-up. So, I'm just going to combo it with the C2 [music] bike, the run, and I think the row, maybe the echo bike, not sure. Then we're going to head out the door. All right, took my shirt off. So, we're getting ready to roll. I actually feel pretty good after yesterday being a nightmare. So, today, yeah, we're just going to go out and and and do good things. So, 30 minutes out, 20 minutes echo, 10 minute C2, and we'll see how [music] we're doing at 60 with the potential to add on another 10 of run, probably just on the assault treadmill though. All right, so it's in the books. That

25:49 went really really well. Pace was around 3:37s for 8K. And we're at 50 5,600 ft here. So, it's really like 3:29s at sea level. And my heart rate was average 132. You know, which is like low zone three. Key testing discipline with the pace and the and the effort so that you're not like stressing. I wasn't stressing. Clearly, my heart rate was down. Echo bike felt good. Row, I don't know how long on the row, maybe even 10 minutes. My butt starts to kill me. But uh yeah overall really really happy with that. All right, we did it. That's a week in the books. I don't think it could have gone better.

26:34 Yeah, I have Ottawa coming up in just a couple days, and then after that, it's Sweden. So, we are just on last stretch here, just putting on a couple more big workouts and making sure that I am executing physically, keeping everything consistent. [music] Anything can happen these last couple weeks, but if I just keep this trajectory, Um, should be exactly where I want to be come worlds, and that's just mixing it up with the best and then seeing what I can do, trying to push the young boys to be better and uh hoping they push me the same way. So, very very uh much looking forward to that. So, appreciate you coming along. Talk to you soon.