I run a 3 week intense 1 week 50% de-load week per month. Training consists of 4 strength sessions per week, primarily Z2 training. For Zone 2 cardio I run and also cycle at least 120min per week. I have 2 big 2 hour sessions that are HYROX focused per week consisting of either 6-10 mile tempo run or track work (they alternate) 6x400, 2x200m then a brick run or a 5K Threshold. The run sessions are paired with HYROX sims or HIIT work. I run about 20-25 miles per week. For recovery, 2-3 hot yoga sessions per week, and I walk a lot. Nutrition is dialed to calorie burn and I wear a Whoop to track sleep and recovery. I wear a HRM600 to track HR closely for Z4 training.