Three years in Hyrox and 38 races, and if I was starting again I'd build it in a very specific order. Most people don't. They go straight to the glamorous stuff, the compromised running, the race sims, the workouts they saved off Instagram. Then they wonder why they plateau.

So this one is the pyramid. Aerobic base and strength base at the bottom, then running volume, then station efficiency, and only at the very top do you bring it all together. Build the layers separately. Combine them too early and you dilute every stimulus you're chasing.

Where you start depends entirely on what you did before. Came from endurance? Your strength is the gap. Came from lifting? It's your engine. Starting fresh? Both, and that's fine.

I also walk through exactly how I'd structure a 12 week build into a race. One station a week for eight weeks, then the front half of the race, then the back half, then taper. It's as simple as it needs to be. And a hot tip on the sleds that most people get backwards.

Before all that: where the adductor is at after five weeks, 0 to 50km a week, the new website being live, and the best thing I've ever done for Amy's birthday.

No script. No edits. Just a real life Run Down.

What's covered

The bird that flew into the window ten seconds before I hit record
Amy's birthday scavenger hunt, and why you should do one
The adductor: squeeze test from 20% to 80%, and 50km this week
Running 3:50s when the plan said 4:10, and why even I do it
The new website, the overhauled guides, BUILD Season 4
How I actually use AI in my coaching, and what I don't use it for
Why I'm not excited about Hyrox right now, and why that's fine
Train from where you are, not where you wish you were
Why you shouldn't copy the workouts I post
Layer 1 and 2: aerobic base and strength base
Why a bodybuilder gets further than someone who isn't strong enough
Strength complements your running. I learned that by getting injured
15 to 20km a week, and why "just run 8k" was never the answer
70 to 100% of race duration, and the erg relay I use to get it
Layer 3: splitting your running volume, threshold and tempo
Watching your cardiac drift
Layer 4: station efficiency, and fixing your squat depth early
No reps turn 100 wall balls into 150
The top of the pyramid: bringing it all together
Why my Hyrox sessions start with pure running intervals
Tempo Hyrox work, and why slower gets you more
A full 12 week build, week by week
Never train at race weight on the sleds
Balance: the ground the whole pyramid sits on

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