Back to a polarised mindset
Nov 9, 2025Hyrox Specificity
7 Weeks Hyrox Build: Week 2 Sunday
In my opinion, it’s just not nice to leave your family duties for too long — for me, two hours is probably the max.
I broke my long run this Sunday — 16 km in the morning and 7.5 km later in the day — to stack mileage without disappearing from home for too long. The 16 km segment felt a lot easier than the last one. I’m counting it as solid progress, even if my watch and Strava don’t completely agree.
I also listened to the RMR Training Podcast (https://youtu.be/Ugvtpl59a9w?si=v0T0n9R3ceeWpSJh), which made me rethink what I said just a day ago — that with lower mileage, you need more mixed-intensity days instead of pure Zone 2. I’m back to the initial plan: Keep easy days easy and hard days hard. In reflection, this alone has helped me run a much faster 5 K than a few friends who train with higher volume or push the pace on their “easy” runs. (Sorry for the trash talk.)
Life’s been busy this week. A few things at work have thrown off my training schedule, but I still hit the key sessions. Flow with life (and with the help of energy drinks, plus being a night owl— sometimes you gotta do what you gotta do) and trust the process.
Caffinated late night sled session
Nov 7, 2025Hyrox Specificity
7 Weeks Hyrox Build: Week 2 Friday
Two energy drinks in, after 9 p.m. Not a decision I’m proud of, but I flowed through this quality session.
I’m happy that the sled push and pull after the run felt manageable, and I’m more confident about the race.
This week’s sessions were a bit skewed due to work, but from a progression standpoint, this one shows I can sustain power output and threshold pace for 30 minutes under fatigue — longer than last week.
Trust the process.
Each session should have a goal
Nov 4, 2025Hyrox Specificity
7 Weeks Hyrox Build: Week 2 Tuesday
1. Chase fitness, touch hard pace — build strength and speed by flirting with the edge, not living there.
2. Focus on specificity — train for purpose, not exhaustion;
3. Loss of motivation is a signal
🧠 5K Race Pace vs Threshold — Finding the Compromise
I’ve been looking for a balance between my 5K goal and my Hyrox goal in interval training.
For the 5K, I’ve been experimenting with running intervals at threshold pace instead of race pace. In last week’s race, I still struggled to hold the pace and exploded too early — but I also noticed progress. Running those same paces now feels easier. Fitness improved; pacing is still catching up.
For Hyrox, everything revolves around threshold work. (Highly recommended to checkout Rich Ryan's Running Guide https://www.rmr.training/running-for-hyrox-guide)
So, I’m trying to bridge the two worlds. In my interval workouts, I progressively increase speed within each set — adding 0.1–0.2 km/h every minute, then starting the next set slightly faster. In the final two sets, I stay at my sub-19 5K goal pace. The session feels hard but controlled. No explosion, just steady effort inside that “controlled hard” zone.
🎯 Focus on Specificity
After the run, it was dreadful even thinking about my planned evening EMOM with burpees. I prefer steady, mid-to-heavy kettlebell work — clean and jerk–style movements that feel productive, not chaotic.
I debated pushing through the EMOM or adjusting the workout. In the end, I replaced it with a heavier kettlebell clean and press session.
The reason: specificity. The goal of the PM session is to build strength, not to prove I can suffer. The EMOM would’ve been more about chasing fatigue than building anything meaningful.
Looking back at the week, I already have two compromised running sessions that train that “suffer” element. I don’t need a third.
Consistency > everything.
This was my body sending a signal — adjust, don’t overreach.
For everyday athletes, overtraining is the real killer of progress — not laziness. It shows up as injuries, burnout, or loss of motivation.
Sometimes the hardest thing is to trust the process, overcome the insecurity, and remember the goal of each session.