All exercises
The Arsenal
Running
The base of the whole thing. Easy miles, intervals, or compromised running.
How to do it
- —Easy days genuinely easy — nose-breathing pace, not 'medium'.
- —Cadence over stride length; shorter, quicker steps under fatigue.
- —On compromised running, the first 100m off a station always lies. Settle, then push.
Common mistakes
- —Running every run at the same medium-hard pace.
- —Adding volume and intensity in the same week.
- —Going out too hard on the first kilometre of a race. Everyone. Every time.
Scale it easier
Run/walk intervals; drop pace until you can hold a conversation.
Scale it harder
Add tempo blocks, run off a station, or negative-split the piece.
Don't have the equipment?
Incline treadmill walkAssault bikeRowing
In the log
5 workoutsHYROX Sim — Runners SandwichSaturday, September 19, 2026 · 4 rounds (between stations)Long Run — Marathon CuriositySunday, September 13, 2026 · 18km easy w/ 6x1min pickupsTempo RunSunday, September 6, 2026 · 3x2km @ 4:30/km, 2 min jogHYROX Sleds + LegsWednesday, September 2, 2026 · 3 rounds (w/ transitions)Long Run — Base MilesSunday, August 30, 2026 · 16km easy, no watch-staring