Kieran Liddle - Optimal Performance Training

Kieran Liddle - Optimal Performance Training 🔥 I help Hyrox athletes stuck in the injury cycle hit PBs
🧠 Train hard without constant niggles & setbacks
📩 DM “SYSTEM” for your race plan

A while back I was digging myself into a massive hole.My training volume was way more than my body could actually tolera...
20/06/2026

A while back I was digging myself into a massive hole.

My training volume was way more than my body could actually tolerate and that accumulated fatigue started bleeding heavily into my run sessions.

My movement mechanics completely broke down and it resulted in massive lower back issues that completely sidelined my running.

I see the exact same thing happen to so many Hyrox athletes.

When your legs get heavy, your hips drop and you sink into a lower, lazy position.

The moment that happens, two things ruin your pace:

1. Your feet land way too far in front of your body (overstriding) which acts like you're pulling the handbrake on every single step.
2. Instead of bouncing off the floor, your ground contact time increases, meaning you spend more time absorbing impact.

If you want to run fast when your legs are compromised, you have to fight to keep your hips high and your posture tall.

Think about pulling your hips up, shortening your stride slightly and focusing on a quick, snappy foot turnover right underneath your body, not out in front.

Don't just try to run harder when you're tired. Fix your posture first and the pace will follow.

Save this post so that you can remind yourself to check your hips during your next compromised running session.

19/06/2026

Your 5K time's a terrible baseline for Hyrox.

Don't get me wrong, it's a great metric.

We use a 5K to test your current running capacity and map out your training paces, the exact same way we use a 5-rep max to set your lifting percentages.

But you can't expect that same 5K pace to just carry over onto the Hyrox track.

The second you throw the stations into the mix, those numbers change completely.

Your runs during a race are compromised and every station leaves a different tax on your legs.

If you don't know the shift your running pace needs to take on lap 3 versus lap 6, you're just guessing, and guessing leads to a very dark, unenjoyable race.

To fix this, I’ve built the Hyrox Race Pace Calculator.

It takes your baseline 5K time and automatically applies a fatigue tax to calculate your exact target splits for all 8 laps, giving you complete clarity before you even lace up your shoes.

Stop racing on pure emotion and start executing with data.

I’ve just dropped the link to the calculator in my stories right now.

Head over there, tap the link and grab your copy for free.

Your easy runs are the exact thing keeping you trapped in an injury cycle.If your knees or shins are screaming and you’r...
18/06/2026

Your easy runs are the exact thing keeping you trapped in an injury cycle.

If your knees or shins are screaming and you’re still trying to force your way through your "easy recovery runs", you’re just digging yourself into a deeper hole.

Because Hyrox athletes typically carry more muscle mass than a regular runner, that slow, low cadence pounding increases the stress on your joints big time.

You aren’t actually building fitness or recovering on those runs.

You’re just stacking even more fatigue that your body can't recover from.

That's why I much prefer to take my athletes off the pavement and onto the bike for easy aerobic sessions.

By making that simple swap, you get the exact same stimulus, but with zero joint impact.

Plus, because you aren't beating up your legs, you can safely accumulate way more volume on the bike to build your aerobic capacity while keeping your legs fresh for your quality runs later in the week.

Stop trying to grit your way through a broken strategy.

Swap the pavement for the pedals.

Make sure you hit the save button so that you can use this framework to avoid that negative feedback from your joints.

17/06/2026

Your current Hyrox programme is what's making you slower on race day.

A common mistake in the Hyrox world is chasing fatigue instead of progress.

We’ve all been there.

Thinking that if we aren’t lying in a puddle of sweat for 20 minutes after the workout then we didn't work hard enough.

But sweat isn't a metric of success.

Adaptation is.

Inside Optimal Performance Training, every single rep has a purpose.

• We build capacity without digging recovery holes.
• We manage load so you can actually get faster instead of just destroyed.
• We prioritise race day ex*****on over feeling destroyed the next morning.

If your current programme is just making you tired rather than making you better, it’s time to look at the data.

I’ve built the Hyrox Structural Weak Link Scorecard to help you identify exactly where your mechanics are breaking down.

I’ve put the link to download the scorecard in my stories so that you can find exactly where your mechanics are breaking down.

Stop the guesswork and head over to my stories now to download it for free.

15/06/2026

This is why you gas out at station 4.

Ever wondered how some athletes can hammer the sleds and then immediately settle into a 4:00 pace while you’re left gasping for air for the first 400m?

It's not that they just have more grit or mental toughness than you.

It’s that they have a better charger.

Think of your high intensity energy like a small battery.

When you hit the sleds or the ski, you can drain that battery to zero.

Your aerobic capacity is the charger for that battery.

If your aerobic system's weak and that battery hits zero, you're going to have a hard time recharging it.

Your only choice is to slow down and survive.

But if you’ve built a massive aerobic engine, you start charging that battery the second you leave the station.

By the time you’re halfway through the next run, your battery's back at 100% and you’re ready to attack the next station.

The best athletes in the world don't just have a big engine.

They've got the ability to recover while they're still moving.

Stop trying to out work a dead battery and build the charger instead.

DM "SYSTEM" and I’ll send you the framework I use to build an elite aerobic system with my athletes.

We spend an immense amount of time chasing physical adaptations, but we rarely address the mental and physical cost of s...
14/06/2026

We spend an immense amount of time chasing physical adaptations, but we rarely address the mental and physical cost of simply winging it.

The performance doubt, the persistent nagging injuries and the frustration of watching your work ethic result in a complete plateau.

Swipe through to see what happens when you replace training chaos with intentional structure.

Katie addressed joint limitations to unlock 3 consecutive running PBs in 4 weeks gaining a faster pace with zero broken feeling the next day.

Martha broke the chronic injury loop to train hard with zero discomfort.

Andy went from deep performance doubt to absolute clarity.

They didn't need more random intensity and they didn't need to just rest and hope for the best.

They needed phase based load management engineered entirely for their specific capacity.

When you train with purpose, you race with confidence.

DM me the word "SYSTEM" and let's map out your structure properly.

The injury tax you can't afford to pay.We’ve all been there. Your shin feels tight or your knee's aching, but you push t...
13/06/2026

The injury tax you can't afford to pay.

We’ve all been there.

Your shin feels tight or your knee's aching, but you push through, call it mental toughness and head to the track anyway.

Let's be honest though, resting a weak link or trying to stretch your way through it doesn't fix it.

The second you hit a compromised running block under heavy fatigue, your running mechanics collapse and that imbalance forces your body into a breakdown.

Your work ethic's elite, but your structure's a joke.

If you want to stop the frustrating injury-restart cycle and actually hit a massive PB, you need an intelligent, phase based system that manages your fatigue and builds resilience.

I’m spending the next few weeks engineering something massive for the Hyrox community.

An elite, data driven coaching opportunity launching at the end of this month.

Share this with a competitive Hyrox athlete who's ready to escape the injury loop and build a bulletproof engine properly.

12/06/2026

Resting an injury doesn’t make it stronger.

If taking a week off from training actually fixed your knee, shin or achilles, it wouldn't flare up the second you start pushing your compromised running again.

Complete rest and stretching don't fix movement imbalances.

When you stack heavy sled pushes on top of high volume running without managing your load or addressing weaknesses, your body just breaks down at its weakest link.

The athletes hitting massive PBs aren't luckier than you.

They're just following a structured system.

They stop guessing, find their breakdowns and build a phase based plan to bulletproof their joints.

If you want to break the injury and restart cycle, you have to find the root cause.

I’ve put together The Hyrox Structural Weak Link Scorecard to help you do exactly that.

It’s a 15-point movement self-assessment designed to pinpoint the exact breakdowns causing your recurring injuries.

DM me the word "SCORECARD" and I’ll send you the link to download it for free or grab it from my story.

What we do is simple.We take competitive Hyrox athletes from injured, frustrated guesswork and build them into a bulletp...
11/06/2026

What we do is simple.

We take competitive Hyrox athletes from injured, frustrated guesswork and build them into a bulletproof athlete capable of hitting massive PBs.

Through The Optimal Performance Race System, you get a coach in your corner to manage your training load, fix your structural weak links and engineer your progression.

We don’t just hand you a generic spreadsheet and leave you to figure it out on your own.

We prioritise intelligent load management over random intensity, build endurance as your true foundation and make it a priority that you feel coached every step of the way.

When you train with purpose, you race with confidence.

DM the word "SYSTEM" or tap the link in my bio to apply for 1-2-1 coaching.

Address

PureGym, Unit 7A, Fort Kinnaird, Newcraighall Road
Edinburgh
EH153RD

Opening Hours

Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm
Saturday 6am - 6pm

Telephone

+447988227507

Website

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