Exercise vs Training - Pursuit #8
A year of training for Hyrox
The Latest:
Exercise has always been a part of my routine. In years past, I would lift 3 days a week and do cardio 2 times a week. My lifts were lazy, half the time I was scrolling on my phone between sets. My cardio was not hard but not also not easy. The perfect combo to maintain but not improve.
Last December, I shared how I was moving away from setting goals and moving to committing to standards.
The standard for me in 2024 was to follow a real training program and pay up for a professional to plan the workouts I would be doing each day.
Some of the differences:
No more lazy lifting - Lifting was programed with each lift, set, rep and rest time specifically for progress.
Mileage - I went from two 4 or 5 mile runs a week to running most days. I ended up most weeks around 25 miles.
No gray zone cardio - I have learned there should be two main types of cardio, zone 2 or speed development. Zone 2 is slow and keeping heart rate below 140 while speed work is typically repeated intervals of hard effort followed by recovery.
Compromised running - I spent the year training for an event called Hyrox. The event is comprised of eight 1KM loops and eight stations of functional movements. Prior to this style of training I was either doing cardio or I was lifting. With Hyrox your legs have to be prepared for both. Most lifting sessions included significant amounts of cardio as well.
Hyrox is going to continue to blow up in popularity. Here are a few reasons why you may want to join me in this style of training.
Training for Longevity - I think Dr. Peter Attia would approve of what it takes to train for Hyrox. His philosophy on fitness for longevity is centered around three key pillars: strength, stability, and aerobic efficiency.
Community and Spectators - I have competed in many races over the years and you can’t help but feel sorry for the spectators. Watching the final 10 seconds of a marathon is an attention span endurance challenge. With Hyrox, spectators are able to move from station to station with you. I was fortunate to have the best cheer squad! As we left the convention center my oldest son was planning his training plan so he could compete. Showing them hard work and inspiring them was the highlight of the event for me.
Pros vs Joes - Please tell me you remember that TV show from the early 2000s. HA! Hyrox is a unique event because you can be on the same course as professional athletes doing the same race. In Dallas, there were finishers with times from 57 minutes to over 3 hours. It is an event that is truly accessible to everyone and will push your limits regardless of your fitness level when you toe the starting line.
Training and Analytics - Hyrox has 9 unique disciplines to the race. This makes it much more engaging to train for. Reviewing the analytics of where I finished in comparison to every race ever done was exciting to spot new areas of how I can improve my time. I guess I will be doing a lot of sessions with sleds and lunges!
As I head into the new year, I am committing to the standards that helped make this a great year of training.
This year I learned that my habits of exercise lacked intention. Exercise is not the same as training. Even positive habits without intention can hold me back from progress.
In 2025, I plan on applying this lesson to how I show up in other areas of my life as well.
My 2025 Race Plan
Compete in 2 Hyrox races and improve my time by 7 minutes to get sub 1:10. (who wants to train and join me??) Cologne in April and one in the fall.
Summer endurance Misogi challenge - Any ideas of what I should do?
Set PR on my mile (sub 5:44) and run a 5K sub 20 min
Top Finds:
Woj’s Next Chapter: Why the Preeminent NBA News Breaker Walked Away
I am a sucker for stories of career reinvention especially when someone takes a 99% pay cut and leaves while on top.
Here are three quotes from the article that resonated with me.
He was leaning toward quitting and wanted to get his son’s take on it. Ben was blunt. “People think your job is great,” Ben said. “I think your job f---ing sucks. Retire—and go travel with Mom.”
His wife, Amy, refers to his phone as a fifth family member. It goes to bed with you. It goes on vacation with you. It’s uninvited … but it’s everywhere you go.
“We’ve been really lucky,” Woj says. “We have enough.”
This issue of The Pursuit is brought to you by LMNT!
LMNT: Don’t drink sugar, drink LMNT. FREE sample pack with any purchase. That’s 8 single serving packets FREE with any order.
I’m ready to start training. 💪🏼
So impressed! Here’s to 2025 goals 💪