13/06/2026
Stockholm Prep Complete ✅🇸🇪
The work is done.
My prep for HYROX World Championships with TOM SMITH is finally complete. After a few setbacks and several weeks of struggling to find my rhythm again, I feel like I’ve finally landed on a routine that clicks.
After yesterday’s full race simulation (and a Process Driven Fitness PB for both of us 🚀), I’m feeling confident about where we are heading into next week.
To be honest, it probably took me 8 weeks to fully recover from Glasgow — both physically and mentally. Add in being pretty ill for the two weeks after the race, and it was a tough period.
I put a huge amount into that block, averaging 16–18 hours of training per week, and when the performance didn’t reflect where I knew I was capable of being, it hit harder than I expected.
Over the last month, though, I’ve found a structure that works for me. A routine that’s sustainable while running a business, training at a high level, and still making time for family. That’s a balance I’m constantly trying to improve, but I feel like I’m moving (slowly) in the right direction.
Here’s what that has looked like:
Monday
AM | Short Threshold Run (e.g. 16 x 2’)
PM | Lower Body BUILD + Optional 20k Bike
Tuesday
AM | Zone 2 10k Run
PM | Upper Body BUILD + Optional 20k Bike
Wednesday
AM | Long Threshold Run (e.g. 4 x 8’)
PM | HYROX Wednesday Workout
Thursday
AM | Zone 2 10k Run
PM | Zone 2 10k Ski or 20-30k Bike
Friday
PM | HYROX-Specific Simulation Workout
Weekend
AM | Brick Session (e.g. 60’ Bike/Ergs + 10-15k Run)
➕ Mobility 3x per week
➕ 1 Full Rest Day per week
Total:
• 12–13 hours training per week
• 50–70km running per week
It’s still a solid amount of training, but it’s sustainable. And I made sure my easy days were EASY, not over 135bpm heart rate.
The biggest lesson from this block is that you don’t need to copy the 15+ hour weeks you see all over social media, especially from full-time elite athletes.
Find what works for your life.
Find what you can recover from.
Stay consistent.
More isn’t always better. Better is better.
See you in Stockholm 🇸🇪🫡
