This session is about controlled speed. Each fast rep should feel sharp and repeatable, with the jog used to bring breathing back under control...not to switch off. The time caps are there to keep the quality high and the mechanics clean. If pace drops off across the set, you’ve gone too hard early. The goal is consistency from the first 100m to the final 400m. Check the image for full details and performance guidance before you try this one. Let me know how it goes!

Hey guys, This week’s Run Club targets aerobic power at RPE 7 …the intensity where many athletes lose rhythm if they’re not disciplined. Two options inside the post: • Recreational Runner – 2.9km total • Experienced Runner – 4.5km total Short walk segments and fixed rests aren’t a weakness, they’re there to protect form and repeatability. This session develops: • Consistent pacing across longer intervals • Faster recovery between reps • The ability to hold speed without late collapse If the final rep looks like the first, you executed it well. 👉 Check the post for full workout details and coaching cues. Let us know if you get after this one! 💪🏽

This weeks run club session isn’t just to survive each round, it’s to start fast and get faster as the work builds. Early round should feel almost too easy. Stay relaxed, control your breathing and save something for that final 500m push. Let us know: Did you manage to negative split it? Which round hurt the most? What do you think of this one?

Hey, I see a lot about nasal breathing and its benefits especially for training. However when I train one nostril is always blocked and my nose runs so can’t breathe through my nose constantly 🙈. I’ve tried nasal strips but they don’t work for me when training, nasal breathing feels very labored so I have to revert to mouth breathing. Is there any technique I can use to control my heart rate while racing especially when running?

This week’s session is all about race-pace control and recovery ...building the ability to hit strong, repeatable running under fatigue. You’ll work at RPE 7, practice clearing fatigue during short recoveries and finish with intent, exactly what HYROX demands when runs are broken up by stations. ✔ Trains repeatable race-pace running ✔ Improves recovery between efforts ✔ Builds pacing discipline from start to finish ✔ Scales for recreational and experienced runners Check the images below for full workout tips, info on the type of workout and performance tips! Choose the option that fits your level and stick to the intent. Post your splits and let us know how it felt and how well you held pace.