Back from Stockholm and this is the full breakdown. The race, the week, the controversy, and the one thing I couldn't stop thinking about after.

Solo race went one second slower than Brisbane. On paper that's backwards. In practice it was probably my best Hyrox to date — best burpee time in 18 months, first unbroken wall balls in a while, and I came off the course feeling like an actual athlete rather than someone who just survived. I'm calling that a win.

What's really sitting with me though is watching how many people crossed the finish line at a World Championship and immediately started apologising to themselves. I've been that person. It sucks. And I wanted to talk about it properly.

Also this week: surviving a week in Stockholm as a vegan, the LSKD city tour, how I fluked my way into a Puma seeding suite and walked out with seven pairs of shoes, the Elite 15 race drama (Hunter's penalties, the Cole DQ, Dylan Scott's insane win), the new Hyrox rules and why I'm a bit worried about the direction the sport is heading, and three races in Sydney coming up.

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

• Stockholm travel and jet lag management

• Surviving a week in Europe as a vegan

• LSKD content day and city tour

• The Puma seeding suite

• Walk of Nations and athlete check-in

• Elite 15 races: women's and men's (Hunter, Cole DQ, Dylan Scott)

• Solo race breakdown: burpee breakthrough, unbroken wall balls, heat and humidity

• Will Martin's burpee tip that changed everything

• Open doubles with Ben

• Sunday island day and relay

• Why watching people beat themselves up after their race was hard to see

• How to define a good race beyond just the time

• Self-coaching update post-Stockholm

• New Hyrox rules breakdown and honest take

• Concerns about Hyrox's direction as a sport

• Three races in Sydney: solo pro, open doubles, mixed doubles with Amy

📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~

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Episode 3, and by the time this drops I'm somewhere over the ocean flying home from Stockholm. I recorded this one early so I could keep the fortnightly thing actually happening. So this is me before the race, not after.

Here's where I'm at with my running. Six months ago I couldn't string two weeks together without my hip falling apart. Right now I'm five weeks deep over 50km and feeling strong.

The fix wasn't more training. It was finally addressing the thing that was holding me back instead of working around it. I get into exactly what changed.

The other big one this episode: I reckon I wasted the better part of 7 years of strength training. Not because I wasn't working hard, but because I was lifting in no man's land and never resting properly between sets.

I talk through what I'd do differently, and why I now get more out of one proper strength session a week than I used to get out of a pile of half-arsed ones.

Plus how I'm thinking about Stockholm. No PB chasing, just a race that feels good. And why mileage matters less than people give it credit for.

Then a big batch of your questions: progressing from Open to World Champs, unbroken wall balls, the biggest mistake I see endurance athletes making, and what proper strength training actually looks like for Hyrox.

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

What's covered:

• Why my running broke down, and the one thing that actually fixed it

• Five weeks over 50km and feeling strong for the first time in ages

• Training now vs 12 months ago, and why changing coaches didn't fix the real problem

• Does mileage actually matter? (the poll answer)

• Why I wasted 7 years of strength training

• Stockholm: how I'm feeling, no PB expectations, the long game

• The mystery explosion, changing my own oil, and building a proper home gym

• Myprotein, and the misconception around fuelling

• Listener Qs: Open to World Champs, wall balls, strength vs running, the biggest mistake endurance athletes make

• What's next: Stockholm recap, then Sydney

📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~

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Back for episode 2.

This week I'm calling out the thing most people get completely wrong with recovery — skipping the basics and jumping straight to the fun stuff. Saunas, ice baths, compression boots. None of it means anything if your sleep and nutrition are a mess.

I break down my actual routine, what's non-negotiable versus nice-to-have, and what I've changed recently that's made the biggest difference.

Then I get into heart rate monitor training — why I cap almost every session by heart rate now, which monitor is actually worth using, and why your wrist sensor is probably lying to you.

Also: a shift in how I think about coaching, a rant about social media call-out culture, the snap your fingers responses, and listener questions on training and mental health, motivation, and knowing when to push through versus back off.

Leaving for Stockholm World Champs in less than two weeks. No script. No edits. Just a real life Run Down.

Spotify links

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The Run Down is back — and there's a lot to unpack.

In this episode I cover where I've been, what's changed, and why the podcast is coming back now.

I get into Brisbane Hyrox Elite 15 — my second slowest pro race ever, what went wrong, and how the doubles the following night completely flipped the weekend for me.

I also talk about the decision I made four weeks after Brisbane to stop working with my coach and take over my own programming, why I nearly walked away from Hyrox entirely, and what my training actually looks like right now under the "train well" philosophy.

Plus listener questions — sub-90 Hyrox pacing, the fitness industry and mental health, favourite workout songs, and more.

Stockholm World Champs is three weeks away. I haven't booked my flights yet. Make of that what you will.

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In this episode of The Run Down, I break down my experience racing in South Korea — from the high hopes to the hard truths. I walk through the entire race, share my data comparisons, and unpack what might’ve gone wrong: from travel fatigue to taper strategy, to just… not my day.

This is the full debrief. The behind-the-scenes. The unfiltered recap. If you've ever had a race blow up on you, you'll relate to this one.

🎧 Filmed live in Incheon, now adapted for the pod.

💥 Topics: race strategy, mindset mid-meltdown, taper mistakes, and lessons for Chicago.

Mark my words...I will get that sub 60. Today just wasn't that day.

This episode is all over the place in the best kind of way. I kick things off solo with a bit of a training update, a kangaroo rescue mission, and some honest thoughts around identity, social media, and why I cut a chunk out of last week’s episode.

Then Amy jumps in and things get loose. We chat relationship milestones (farting with mouth tape on made the list), run through some weirdly specific Q&A, talk about what it’s like trying to balance work, training, and time together — and there are plenty of laughs along the way.

Appreciate you being here. If you’re into it, let me know what you think of the episode or drop a rating – helps a lot 👊🏼

I fly solo in this one, recapping my recent Deka Strong win, training block updates, and the surprising muscular grind of Zone 2.

I dive into the psychology of performance, why intensity needs balance, and how cutting out gossip has completely shifted my perspective. A bit of a ramble, a lot of real talk.

In this raw, real, and refreshingly honest episode, I sit down with my partner Amy for an open chat about the way they navigate our relationship — a relationship that doesn’t always follow society’s "rules."

From balancing goals and personal space to supporting each other through the heavy stuff, this episode dives into how we make it all work.

It’s heartfelt, hilarious, and at times, pretty damn deep. We unpack everything from triggers and communication to running a 10K for the first time and what it really means to be a supportive partner (spoiler: it’s not always doing what the other person wants).

Whether you're in a relationship, single, or just love hearing people get real — this one’s for you.

00:00 – Intro & why Amy's the star of this ep

02:15 – Amy's backstory: From teaching to BFT

05:30 – Her unexpected love/hate relationship with running

10:40 – The 10K goal, training, tears, and treadmill runs

17:45 – Race day recap & why it meant so much

23:30 – Real talk: Confidence, self-worth & comparisons

27:50 – Transition: Let’s talk relationships

29:20 – Communication, discomfort & emotional triggers

35:00 – Ditching Disney: Redefining a ‘healthy’ relationship

40:00 – Being honest about what you want (even if it's awkward)

45:10 – How others perceive your relationship from the outside

49:00 – Support vs. reliance: The difference that matters

53:40 – How they handle tough days, triggering each other & real growth

59:30 – Fun Rapid Fire Questions (and a little roasting)

1:03:00 – Sign Offs & Snack Talk

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