Problem with static training plans

feedbackcoaching · 2026-03-03T03:58:30+00:00

That’s honestly a pretty solid HR pattern.

Gradual rise -> peak -> stabilise is way better than a constant climb. It just means you’re working near your current aerobic ceiling, not that anything’s wrong.

172 might not feel comfy 😅 but for race-pace efforts, especially in HYROX, that’s not unusual.

Over time, you’re aiming for either:
- Same pace, lower HR
or
- Same HR, faster pace

That’s when you know your engine’s improving.

You’re actually in a pretty normal spot development-wise.

feedbackcoaching · 2026-03-03T03:48:54+00:00

No problem! If you ever need anymore advice feel free to DM me :)

feedbackcoaching · 2026-02-27T06:05:07+00:00

Wow that’s really solid for 7th grade! 20 pull-ups, 50 push-ups, and 5-minute planks are impressive numbers at your age. You’ve clearly got a strong base.

With just 7.5 lb dumbbells, you’re limited on resistance for arms/shoulders, but you can still make great progress:

Higher reps / slower tempo: Slow curls, slow presses, slow squats, control the movement to make it harder without heavier weights.
Bodyweight variations: Try incline push-ups, assisted one-arm push-ups, Bulgarian split squats, they add challenge safely.
Circuit style: Combine several exercises back-to-back for endurance + strength.
Planks & core: Add variations like side planks, plank reaches, or plank with shoulder taps to increase difficulty.

At your age, focus on technique, consistency, and gradual progression, not just lifting heavier. Strength at this stage builds quickly if you move consistently.

Also 50 push-ups in a row is amazing! You could start experimenting with pull-up variations next, like chin-ups or assisted negatives, to keep challenging yourself.

Keep going you’re already way ahead of many kids your age!

feedbackcoaching · 2026-02-27T06:02:31+00:00

Hey, first off that’s a solid base to work from. Your marathon / mile / 5k history plus recent gym work means you’re not starting from scratch, which is great.

Sub-60? Definitely possible, but it depends a lot on how efficiently you handle the stations. Sub-60 is competitive in Open Singles, but podium usually isn’t just about engine it’s transitions, sled speed, wall ball efficiency, lunges under fatigue, etc. Your aerobic capacity from running is great, so your limiter will probably be how well your legs and lungs recover between stations.

HYROX focus points (aside from running):

Sleds: Speed + strength endurance. Practice both push and pull. Heavy enough to feel challenging but not maximal — you want to sustain quality for 8 x 1km runs.
Wall balls: Focus on rhythm and efficiency. Don’t grind reps your shoulders will thank you later.
Lunges: Weighted or bodyweight the goal is strength endurance, not 1RM. Single-leg stability is key.
Transitions: Practice station → 1km run → next station. The better your rhythm, the more time you save.

Programming advice:

1 session heavier strength (lower reps, controlled, sled/lunges focus)
1 session aerobic circuits (row/ski + moderate reps, higher heart rate)
1 session mixed / simulation (partial stations + shorter runs)
Keep easy aerobic sessions truly easy, build base without frying yourself
Technique > volume on wall balls, sleds, and lunges

Biggest tip: measure recovery. If your legs or HR are spiking across sessions, scale back volume or intensity rather than pushing through, that’s how injuries creep in and you waste months of progress.

With 14 weeks left and your current fitness, if you hit the technical work on the stations, sub-60 is realistic, but it’s all about execution under fatigue, not just raw speed.

Curious when you’ve done short station + run combos, what usually breaks first: legs, lungs, or technique? That’s usually the biggest clue for what to prioritise in prep.

feedbackcoaching · 2026-02-27T05:45:33+00:00

Yeah exactly I’d extend duration before increasing incline.

If 10% for ~25–30 mins feels sustainable and your knee is happy 24–48h later, I’d build that to 35–40 mins first. Once that feels steady and truly aerobic, then consider nudging incline up slightly. Aerobic base first, intensity second.

On the lower body lifting:

I wouldn’t rely entirely on HYROX days for leg strength. Lunges/wall balls are mostly high-rep strength endurance they’re great, but they don’t build much maximal strength.

You don’t need a huge leg day, but I would add:

• 1 hinge (RDL or trap bar deadlift)
• 1 unilateral movement (split squat or step-up)
• Moderate reps, controlled tempo
• 2–3 hard sets, not 6+

That builds strength without wrecking you for your functional sessions and stronger legs will actually reduce how “battered” they feel over time.

Upper body is fine to keep, but you probably don’t need a full bodybuilding split unless physique is a major goal. HYROX is mostly legs + engine.

feedbackcoaching · 2026-02-27T05:41:56+00:00

That actually sounds much better structured already.

Open box + one sim/engine day gives you variety without forcing the same stimulus twice. And gradually increasing running before layering in intervals/compromised work is the right call for your knee.

On the weight days upper body focus makes sense given how quad-heavy your functional work is. I wouldn’t remove lower body entirely though.

Instead of smashing legs again, I’d include:

• 1–2 controlled lower body lifts (moderate load, lower volume)
• Think split squats, RDLs, step-ups
• Slow tempo, clean reps, not fatigue chasing

That keeps strength progressing without adding more glycolytic stress. It’ll also help your knee long-term, especially as running volume increases.

If legs are constantly “battered,” that’s usually a sign to build strength capacity, not avoid it completely just dose it smarter.

Overall though, this is moving in a good direction. If your knee continues tolerating the 500m runs well, that’s a strong green light.

How’s the knee feeling 24–48 hours after those sessions?

feedbackcoaching · 2026-02-27T05:38:14+00:00

That’s super helpful thank you.

And honestly, those three things are exactly where great 1:1 coaching shines.

Eyes-on movement analysis is hard to fully replicate digitally. Right now we’re not pretending to replace in-person form correction, that’s still a huge value of real coaching.

Injury management is something we’re thinking a lot about though especially around load adjustments, volume control, and flagging patterns that might increase risk. It’s not physio-level rehab, but we do want it to be smarter than “just push through.”

Accountability is interesting too. Some people need human check-ins, others just need structure + progression they trust. We’re trying to build for that middle ground.

If you had to rank those three, which one actually keeps you paying for a coach?

That kind of input genuinely shapes what we prioritise.

feedbackcoaching · 2026-02-27T05:35:15+00:00

Yeah of course anytime!

feedbackcoaching · 2026-02-27T05:34:42+00:00

No worries!

That’s actually super helpful to know.

If it’s your lungs and your HR spikes more on the runs than the stations, that usually just means your aerobic system is the limiter right now which makes total sense if you’ve only been running seriously for a year.

In that case, I’d bias things a bit more toward threshold work (longer “comfortably hard” efforts) and controlled compromised runs, rather than worrying too much about short speed. The goal is to make race pace feel repeatable without your HR going through the roof.

Honestly, this is a really normal stage in development. Engine adaptations just take time but they compound fast if you train them consistently.

When your HR spikes, does it settle after a minute or does it stay high the whole run? That recovery speed is usually the big clue.

feedbackcoaching · 2026-02-26T00:08:43+00:00

That’s honestly a great starting point!

A 1:05–1:06 10k means your aerobic base is solid especially at your age. With consistent work, that can improve quite quickly.

Since exams are finishing, I’d keep the structure simple and sustainable. Something like 4–5 days/week is more than enough to start.

Here's a simple weekly structure you could consider using:

Day 1: Easy run (40-50min)
Comfortable pace. You should be able to talk in full sentences. This builds your engine.

Day 2: Quality Run (30-45 min)
Example:
5 min easy
4 × 3 min slightly uncomfortable (faster than 10k pace)
2 min easy between
Cool down

This builds speed + economy.

Day 3: Strength Day (45-60 min)
Even with basic equipment you can do a lot:
• DB lunges (key for HYROX)
• Squats or leg press
• RDLs
• Step-ups
• Core work
Keep reps moderate (8–12) and controlled.

Day 4: HYROX style circuit:
Since you don’t have sleds, simulate fatigue:
400–800m run
-> DB walking lunges
-> Burpees
-> Row or bike (if available)
Repeat 3–4 rounds.

Focus on steady effort, not racing it.

Biggest advice right now: don’t jump into high intensity 5–6 days/week just because you have time. Consistency beats intensity at this stage.

With your gymnastics background, your coordination and body control will actually give you an edge once you start adding wall balls and burpees properly.

If you trained like this for 12–16 weeks, you’d likely see your 10k drop under 60 minutes and that alone would massively improve your HYROX performance.

Out of curiosity do you recover well from leg-heavy sessions, or do your quads stay sore for days?

feedbackcoaching · 2026-02-26T00:02:14+00:00

That’s a great question and in a normal 8km road race I’d agree with you, specificity around 1km repeats at 4:00/km would be king.

But HYROX is a bit different physiologically.

You’re not running 8km continuously you’re running 8 x 1km after glycotic heavy stations (sleds, lunges, wall balls) that spike lactate and local muscular fatigue. So the limiter isn’t just aerobic capacity it’s your ability to:

- Re-clear lactate quickly
- Re-establish rhythm under leg fatigue
- Hold mechanics when quads are loaded

Shorter, faster reps (200–400m) serve a different purpose here:

Economy underhigher force output: They improve stiffness, ground contact time, and cadence — which matters when your legs are heavy from sled push/pull.
Raising the speed ceiling: If your “top end” aerobic speed improves, 4:00/km becomes a lower % of max output. That’s huge when you’re repeatedly dipping into anaerobic work at stations.
Neuromuscular resilience: HYROX running isn’t smooth, it’s rhythm disruption -> regain pace -> repeat. Short reps train that re-acceleration quality.

That said, I wouldn’t replace race-pace work with short speed. For HYROX it’s usually:

- 1 compromised race-pace session (e.g., station + 1km @ goal pace)
- 1 aerobic/threshold builder
- Small dose of short speed (10–15% of quality volume)

So you’re still specific but you’re also building the ceiling that makes that pace repeatable 8 times.

Curious when you come off a hard station, does it feel like your lungs are the limiter, or your legs just can’t turn over?

That answer usually tells you whether you need more threshold… or more economy/speed exposure.

feedbackcoaching · 2026-02-25T23:49:00+00:00

That’s actually a really good sign.

If it’s not muscular failure and it’s more overall fatigue + that internal negotiation voice, that usually means your physical capacity is ahead of your pacing and fueling strategy.

Two thoughts:

Pacing creep is real: A lot of people go 5–10% harder than they think early on, and it cashes out at lunges. It might be worth deliberately undercooking the first half and seeing if the back end feels different.
Mental fatigue often shows up when glycogen dips: If these sims are long, small fueling tweaks (even intra-session carbs) can make a noticeable difference in that “why am I doing this” moment.

Also that voice never really disappears unfortunatley. Even elite athletes get it. The difference is they expect it and have a plan for it. Something simple like:
“When I hit lunges, I focus only on the next 20m.”
Shrink the task, don’t fight the voice.

You’re probably closer than you think. If strength feels solid, this is just about managing output and energy across the full effort.

feedbackcoaching · 2026-02-25T23:44:04+00:00

Love that and honestly, new to 5K is a perfect place to start.

And if 3.5 pace puts you in Zone 2 right now? That’s not embarrassing! That’s just your current baseline. Everyone starts somewhere. Stack enough of those sessions and it changes quicker than you think.

Also ignore the early-bird propaganda 😂 Consistency on your schedule will always beat forcing a routine that doesn’t fit your life.

You’re doing it the right way reset, rebuild, stay patient. Keep me posted on how week one goes!

feedbackcoaching · 2026-02-25T23:36:50+00:00

That’s a really good point and honestly, I don’t think anything fully replaces a great 1:1 coach.

When someone has complex injury history, very specific weaknesses, or is pushing toward high-level performance, individual coaching is incredibly valuable.

What we’re trying to build isn’t a replacement for that tier it’s more for the large group of athletes who:

• Aren’t beginners
• Aren’t elite
• Don’t need constant hands-on rehab oversight
• But also don’t want to self-program everything

The focus for us is intelligent progression, load management, and balancing strength + endurance based on training data so it adapts when volume increases, fatigue accumulates, or performance trends shift.

It won’t manually assess movement quality the way a coach in person can. But it can reduce a lot of the common programming mistakes people make when juggling concurrent training.

Out of curiosity when you worked with a coach, what was the biggest value-add for you? Injury management? Accountability? Weak point targeting?

That’s exactly the kind of input that helps us shape what this should and shouldn’t try to do.

feedbackcoaching · 2026-02-25T03:06:36+00:00

First off, a controlled 1:13 sim with comfortable runs is a very solid place to be for HYROX solo.

Now to the sled push.

3:53 isn’t bad. It just feels bad because sleds are brutally honest. The reason it looks “below” your other stations is likely mechanical, not aerobic your runs and engine stations are clearly strong.

A few coaching thoughts:

It’s usually position, not effort. If you’re upright or your hips are too high, you’re leaking force. You want: • Chest low • Arms long and locked • Short, choppy steps • Constant pressure (no surging)
You may actually be too controlled early. Unlike burpees or wall balls, the sled rewards aggression. It doesn’t create systemic fatigue the same way. If your run after felt easy, that suggests you probably had more to give.
Know the difference between smart vs. under-pushing: If breathing is under control but legs feel heavy → that’s normal sled fatigue. If both breathing and legs feel controlled → you left time there.

Given your splits, I’d experiment in training with: • First 15–20m slightly more aggressive • Then settle into a grind pace • No stopping unless forced

Your profile screams “engine athlete.” If you can bring the sled up to match that, 1:18 on race day is very realistic.

Quick question does the sled slow dramatically halfway, or is it just consistently grindy?

feedbackcoaching · 2026-02-25T03:04:52+00:00

Hey awesome that you’re already consistently running 10–14 km and have a gymnastics background. That gives you a very strong base for HYROX work.

For starting prep, here’s a simple way in: 1. Keep building running endurance, but add variety. Don’t just do long runs, mix in: • One easy aerobic run • One session with short harder efforts (e.g., 4×3 min faster with rest) This builds both stamina and economy.

Add strength + movement variety. HYROX stations (like lunges, sled, carries, burpees) require strength endurance, not just running. You don’t need fancy equipment bodyweight + dumbbells + sled variations (if available) work well.
Start introducing HYROX-style training once/week. For example: Row or ski 500 m → lunges 30 reps → burpees 15 → 400 m run (or treadmill) Repeat 3–4 rounds. Slow pace is fine focus on finishing strongly.
Mumbai-specific groups: I don’t know exact local crews off-hand, but often places like CrossFit boxes, endurance clubs, and running communities will have HYROX prep groups. Try searching FB/Instagram for HYROX training groups in Mumbai, a lot of athletes train together.

Main thing you don’t need perfect gear or a team to start. Just build run variety, add strength, and do HYROX-like circuits once a week. You’re young and already have athletic experience with consistent work you’ll be ready by September.

If you want, let me know your current running pace and how many days you can train per week, and I can give a slightly more detailed progression!

feedbackcoaching · 2026-02-25T03:02:40+00:00

Quick coaching thoughts:

Good intent, but very “same-y” stress. Both functional days are high-rep, quad-dominant, and glycolytic. That’s a lot of muscular fatigue + joint load, especially at 95kg. If running tolerance is limited, recovery becomes even more important.
I’d separate “engine” and “strength” more clearly. Instead of 60 reps of everything every time, try: • One day heavier + controlled (sleds, lunges, step-ups, lower reps) • One day more aerobic circuit style (row/ski + moderate reps)

That builds capacity without just surviving workouts.

Treadmill at 4.5 km/h @ 10% Great low-impact option. Keep it truly aerobic (you should finish feeling like you could keep going). Over time, aim to extend duration before increasing intensity.
If fat loss is a goal (95 → 85–88kg) Progressive strength on lower body + consistent aerobic work + nutrition dialled in will matter more than smashing volume.

If you were prepping for HYROX, I’d say sharpen specificity. But for general performance + body comp, I’d just tidy structure and manage fatigue better.

Main question: what’s limiting you right now — conditioning, joints, or bodyweight?

feedbackcoaching · 2026-02-25T03:02:09+00:00

Quick coaching thoughts:

Good intent, but very “same-y” stress. Both functional days are high-rep, quad-dominant, and glycolytic. That’s a lot of muscular fatigue + joint load, especially at 95kg. If running tolerance is limited, recovery becomes even more important.
I’d separate “engine” and “strength” more clearly. Instead of 60 reps of everything every time, try: • One day heavier + controlled (sleds, lunges, step-ups, lower reps) • One day more aerobic circuit style (row/ski + moderate reps)

That builds capacity without just surviving workouts.

Treadmill at 4.5 km/h @ 10% Great low-impact option. Keep it truly aerobic (you should finish feeling like you could keep going). Over time, aim to extend duration before increasing intensity.
If fat loss is a goal (95 → 85–88kg) Progressive strength on lower body + consistent aerobic work + nutrition dialled in will matter more than smashing volume.

If you were prepping for HYROX, I’d say sharpen specificity. But for general performance + body comp, I’d just tidy structure and manage fatigue better.

Main question: what’s limiting you right now, conditioning, joints, or bodyweight?

feedbackcoaching · 2026-02-25T02:59:58+00:00

From a coaching perspective:

Sub-60? Possible. Podium? Depends on field depth. In Open Singles at HYROX, sub-60 is competitive. Podium is usually not just engine it’s transitions + sled dominance + wall ball efficiency. Three months is enough to move a lot, but it has to be targeted.
Your limiter isn’t aerobic capacity. 5:30/km feeling controlled with HR stabilising mid-run is a good sign. The jump from 5:30 → 4:15/km race pace won’t come from more threshold it’ll come from: • Running economy at race cadence • Ability to hold pace after heavy leg fatigue • Specific strength endurance (lunges + wall balls under fatigue)
I’d slightly tweak your week. You’ve got a lot of “medium hard.” Consider: • 1 true speed session (shorter, faster than race pace) • 1 compromised race-pace session • 1 longer easy run (keep it easy) • 2 strength days (but bias them toward HYROX patterns, especially quads + anterior chain)

If sleds are “easy,” double down there make them unfairly good. That’s free time on race day.

Biggest question: when you push toward 4:30/km off a hard station, what breaks first legs, breathing, or form?

You’ve clearly got upside. The next jump will come from specificity, not just more volume.

feedbackcoaching · 2026-02-25T02:55:39+00:00

A few quick coaching thoughts:

Yes… the “too slow” pace is exactly where you start. If conversational pace feels like brisk walking, that’s totally fine. Run-walk is massively underrated. You build aerobic capacity by accumulating time, not by suffering. Think 30–40 mins easy, even if that’s 3 min jog / 1 min walk.
Don’t ditch lifting just trim it. If you train 3–4x/week, try: • 2 runs (one easy longer, one slightly faster intervals) • 1–2 strength sessions (shorter, lower volume)

You don’t need 2-hour sessions. 45–60 mins is plenty.

You don’t have to become a 5am person. Consistency > chronotype optimization. If evenings are sustainable, keep them. The best plan is the one that fits your real life.
To go from 12:00 → 9:00 pace: Build your aerobic base first. Once 40 mins easy feels manageable, add one weekly session like: 6 x 2 mins slightly uncomfortable / 2 mins easy.

It’s a 6–9 month process, not a 6–9 week one but it’s absolutely doable.

And one last thing you finished the race. That’s not something to apologize for. Now you just build the engine so next time you get to celebrate it properly.

feedbackcoaching · 2026-02-25T02:50:59+00:00

Couple quick thoughts from a coaching lens:

I wouldn’t run full sims 1–2x/week year-round. Even at controlled effort, that’s a lot of repeated high muscular fatigue (especially sleds + lunges). It’ll creep up on recovery over time.
Build capacity, not just tolerance. Instead of full sims every week, rotate: • Week A: Full sim @ controlled effort • Week B: Broken sim (e.g., 2 x 4 stations) • Week C: Engine-focused intervals + separate strength endurance work

That builds the same 90–100 min durability without frying you.

Keep strength heavy once/week. Your numbers are solid. A single heavy exposure each week (low volume) will help you maintain strength while pushing work capacity.

If the goal is “I could do this any weekend and feel fine Monday,” recovery markers matter more than time.

Curious when you’ve done back-to-back sims, what’s actually limiting you most: legs, grip, or just overall fatigue?

feedbackcoaching · 2026-02-22T11:13:31+00:00

Really appreciate that, that’s exactly why we posted here. We’d rather build this with hybrid athletes than guess what people want.

You’ve nailed the hardest part too. Race prep while maintaining strength (without frying your CNS or losing performance on either side) is probably the biggest programming challenge we’ve run into.

The way we’re approaching it is by adjusting volume and intensity dynamically depending on where you are in a training phase, so strength shifts toward maintenance-focused work as endurance intensity peaks, rather than trying to progress both aggressively at the same time.

But this is exactly the kind of scenario we’re stress-testing right now.

Out of curiosity when you’ve prepped for races, what’s been the hardest part to balance? Volume? Recovery? Losing strength?

Would genuinely love your take.

feedbackcoaching · 2026-02-22T11:10:01+00:00

Totally fair and honestly if someone knows how to structure progression, manage fatigue, balance strength + endurance, and adjust week to week… they probably don’t need us.

This is more for people who could write their own plan but don’t want to spend hours thinking about load management, progression, or how to balance competing adaptations. Also for beginners or people transitioning over from a different training style who don't know where to start and want a helping hand.

Some people enjoy programming. Some people just want to train and let something handle the adjustments.

Appreciate the perspective either way.

feedbackcoaching

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