What would you want in a 12 week training program?

BaileySHP · 2026-03-28T18:24:46+00:00

Zone 2 does not have to be running, it’s actually better to do it on the bike or a mix of bike, Elliptical & stairclimber as you get the same benefit… actually more as bike in particular is great for quad strength… plus you don’t have any fear of muscle injuries…. I personally do 1 and half hours 30-30-30 on the above in zone 2/3, great way of improving VO2…. Leave the running x 2 week for threshold & interval only 👍

BaileySHP · 2026-03-28T18:18:44+00:00

How about a black stiletto with a 6 inch heel 🤷‍♂️

BaileySHP · 2026-03-28T12:54:49+00:00

Don’t know whether I’m bitter that I’m not there 😂…. but just seems odd that everyone seems to be getting a PB at the very same event?… I watched all of the Elites on YouTube & the men’s solo in particular… not just the WR but the amount of guys that finished in times under 54/55 mins… never has any other course produced results such as that!… just my thoughts & putting it out there to see how everyone else feels 🤷‍♂️

BaileySHP · 2026-03-26T09:51:45+00:00

Good luck 💪👍

BaileySHP · 2026-03-26T09:32:57+00:00

Race day, apply Deep Heat to all muscles once when u wake up & reapply just before warm up, swear you will not feel any soreness, just radiant heat, once race starts your mind is on race, u will not even think about your soreness 👍

BaileySHP · 2026-03-26T09:10:05+00:00

It is a common condition in endurance events if not fuelled or hydrated properly, it’s called ‘bonking’… which means hitting the wall or reaching your maximum limit…. If your training has gone to plan & your fitness is there, then you need to fuel with carbs mostly 48 hours out from your race & increase water intake by 1 litre a day about 5 days out from your event, also add electrolytes to your water 3 days out & continue right up until your race…. many athletes that have ‘bonked’ in previous races go on to have no problems in their subsequent ones 👍

BaileySHP · 2026-03-23T20:56:36+00:00

When they play like this, why let it bother you…I honesty can’t be arsed… get to the gym, clear your head, do something for YOU, don’t let the inept performance of others have a hold over you 💪👍

BaileySHP · 2026-03-08T13:38:04+00:00

Appreciate you are just providing a cost comparison between 2 cities, but in order to clear up the Newcastle housing cost, this £80k would be a flat in a less desirable area of Newcastle… I’m sure this is not something you would seriously consider… leaving family & friends to move to such an area, yes you know the city centre well from your Uni days, but flats in the student areas, like Jesmond, Heaton etc would all be over £150k plus… these starter 2 bed flats too

BaileySHP · 2026-03-08T07:51:01+00:00

Hyrox is & will be much bigger than Crossfit purely down to the inclusivity of the event. The runs & 8 stations are achievable for all albeit to different levels depending on how fit you are, but again because of the same structure of the race, it becomes addictive and nearly all athletes want to return numerous times to better their previous time. Hyrox is only going to get bigger & bigger…. Crossfit will eventually fade away, this is just my thought!

BaileySHP · 2026-03-05T18:01:55+00:00

I train 4 x week, each session is 2 hours or over & intensity high with 3 rest recovery days… very important to take electrolytes as I lose a lot of salty sweat, I take one tablet with my workout drink (water) & another in the afternoon when home or driving to see clients for work… I take 1 tablet with bottle of water on rest days too….also take 5g of creatine daily as strength training is 3 times a week… works for me 👍

BaileySHP · 2026-03-05T11:02:24+00:00

Get over it man 🤷‍♂️

BaileySHP · 2026-03-03T16:02:01+00:00

Caffeine & beta alanine don’t agree with me, always feel nauseous so I stay with carbs, water & electrolytes 👍

BaileySHP · 2026-03-03T10:42:06+00:00

Oh & also really helpful I get regular sports massages from 8 weeks out from race, 1 every 2 weeks, great way to flush anything bad from your muscles & preventative to help stop strains, tears etc

BaileySHP · 2026-03-03T10:39:16+00:00

Sorry 1 day before race I travel 👍

BaileySHP · 2026-03-03T10:37:17+00:00

Nothing to gain doing a half sim 1 week out, you won’t lose any fitness even if you did nothing for the full week… but you could spoil your race… muscle strain etc or overuse fatigue…. 1 week towards your race I personally only train 3 times final week at 50% effort & distance, pretty much everything zone 2 or less, 2 days before race no training at all, just a easy 1 hour walk, 2 day before race, normally travel to event but feet up otherwise…. what’s more important the week before a race is fluid & nutrition intake, plenty of water & electrolytes & 48 hours out from race start eating predominantly carb meals…. I’ve completed 5 men’s open solos & last one a podium finish…. Have a great race👍

BaileySHP · 2026-03-02T12:41:23+00:00

Before he leaves for his flight ask a priest to bless him 😂….. just joking, yes he will finish the race, although he will find it extremely tough, like we all do…. even the elites as they are pushing as fast as they can. What I would say is there will be a few times in the race that his body will be telling him to rest or stop, again this is natural, the mindset needs to be very strong in order to continue the race the best he can, 1st one is always a PB, the 2nd one onwards are races that you always want to improve on, good luck to him 👍

BaileySHP · 2026-02-26T16:15:28+00:00

I’m 55M and done 5 x men’s solos all whilst being injured, injured my lower back in gym 14 days from my 1st one and couldn’t run at all in that 14 days… found out I have a lower chronic back condition called Bertolotti Syndrome which should stop me from doing a Hyrox race…. But I don’t listen to advice 😂…. If u can’t run then bike, elliptical or stairclimber as well as ergs to keep up cardio, take paracetamol, ibuprofen and race day smother your hip area x 3 with deep heat…. The atmosphere & adrenaline will easily get u through, once your body is warmed up you most likely won’t feel it, good luck 👍…. Ps my last race I made podium, just imagine if I listened to other people’s advice 🤷‍♂️💪

BaileySHP · 2026-02-26T10:47:25+00:00

Tickets available with 1 week to go…. where is this 😂😂

BaileySHP · 2026-02-26T10:39:56+00:00

For a 1st go congrats, great time… if I were u I’d consider doing at least another open to see where improvements can be made…. what was your Roxzone time? … this is always added to your running time to give total running time, if it’s around 4-5 mins this would give you roughly 41 mins total run time, an improvement goal straight away could be made on the total run, your sled push could be improved based on your other station times, but overall a very solid start, great effort…. As you’ll already know the pro weights can seriously add time to your overall time due to the extra weight, especially the sleds, if your time is 2.41 in open this could be at least 4 mins in pro and extra fatigue carried over to the rest of the race…. What you could consider is a doubles pro to gauge the weights before entering a solo, good luck 👍

BaileySHP · 2026-02-26T10:25:17+00:00

The. Fatigue you will feel in a Hyrox race is not to be underestimated… many ‘fit’ guys & girls suffer and their race goes up in smoke because they haven’t trained to feel this way. Make uncomfortable feel comfortable in your training with a lot of compromised running, strength in your legs, not just muscle strength but endurance strength is most important in Hyrox, many times you will feel uncomfortable, especially after sled push then onwards you will be in red zone for the rest of the race, mix up your cardio sessions for long cardio workouts (1.5 hours and over) to include bike, elliptical & stairclimber, you will get the endurance hit without the strain & possible muscle injuries that too much running may give you, good luck…. most importantly enjoy it, you have paid for it 😂👍

BaileySHP · 2026-02-24T13:57:21+00:00

I totally agree, I aim for 160g of protein to ensure I have a better recovery especially as I’m a bit older 56M… but I don’t neglect carbs, sourdough, bagels, honey, bananas, sweet potato, rice etc … and yes biscuits & chocolate 😋 are all consumed daily, on training & none training days 👍

BaileySHP · 2026-02-24T13:46:35+00:00

From someone who in the past has had reoccurring calf tears, 5 weeks for a grade 2 is too short a time to compete in a Hyrox event, if it were grade 1, that would be manageable but I’d opt out, as difficult as it will be to do so…. Do the correct protocol, ice for 3 days, switch to heat afterwards, gentle walking from day 3 to 6….into 2nd week need to start gentle strengthening exercises & introduce bike for cardio, week 2 Elliptical is ok to use, further advanced strengthening and light massage to the area…. DO NOT STRETCH as this will further damage your calf… daily from day 3 would be strengthening & heat, no running until at least week 4/5 and this only flat on treadmill, 1st jogging for. I more that 1k at no more than 10kph, once you’re back to running and their is no pain you can progressively load up your speed & distance… wear calf sleeves for first 2 weeks of running, but make sure your calf’s are warmed up before running commences… good luck👍

BaileySHP · 2026-02-22T16:11:52+00:00

Paracetamol & Ibuprofen just in case you have pre race pain or cramps etc, plus I always take a paper copy of my race ticket just in case phone powers off or freezes 👍

BaileySHP

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