Road to Pro

Training

What's coming up, then every week so far, newest first.

Coming up Week 1 starts Mon 12 Oct

Tap a day for details and videos

Week 1 · Base

Mon 12 – Sun 18 Oct 2026

Base starts here. Heavy squats and trap-bar pulls, sled push and pull, 8×400 m on Wednesday and a 17 km long run. About 45 km of running.

Base · Aerobic volume, heavy strength, sled technique · ~45 km running

7
sessions
~45 km
run
Mon12 Oct Strength: push + sled pushBack squat 4×5 at 80 kg · Sled push 6×12.5 m at 150 kg · Sandbag lunges 3×20 m at 20 kg ›
  • Back squat 4×5 at 80 kg (warm-up sets 40/60/70 kg).
  • Sled push 6×12.5 m at 150 kg.
  • Sandbag walking lunges 3×20 m at 20 kg.
  • Standing DB push press 3×8 at 17.5 kg per hand, then wall balls 3×20 at 6 kg.
  • Deadbugs 3×10.
Fuel: normal eating
Back squatSled pushSandbag walking lungesDumbbell push pressWall ballsDeadbug
Tue13 Oct Strength: pull + sled pullTrap-bar deadlift 4×5 at 80 kg · Sled pull 5×12.5 m at 120 kg · Pull-ups 4×6, bodyweight + easy 6 km run 6 km ›
  • Trap-bar deadlift 4×5 at 80 kg.
  • Sled pull 5×12.5 m at 120 kg.
  • Pull-ups 4×6, bodyweight.
  • One-arm DB row 4×8 at 32.5 kg per hand.
  • Farmers carry 4×50 m at 2×32 kg.
  • Nordics 3×5, calf raises 3×15.
  • Easy run 6 km, zone 2, conversational (after the pull session or separately).
Fuel: normal eating
Trap-bar deadliftSled pull (hand-over-hand rope)Weighted pull-upChest-supported rowFarmers carryNordic hamstring curlCalf raiseRunning form (HYROX runs)
Wed14 Oct Run intervals: speed8×400 m at 3:45/km with 200 m jog · 6×60 s hill strides · ~13 km total ~13 km ›
  • 4 km easy
  • 8×400 m at 3:45/km with 200 m jog
  • 6×60 s hill strides
  • 4 km cool-down (about 13 km)
Fuel: carbs around the session
Hill stridesRunning form (HYROX runs)
Thu15 Oct Strength classModerate legs ›
  • Strength, moderate legs.
Fuel: normal eating
Running form (HYROX runs)
Fri16 Oct HIIT class: engine workSki and row at 1:58–2:02/500 m, RPE 8 ›
  • Ski and row at 1:58–2:02/500 m, RPE 8.
Fuel: carbs around the session
SkiErg techniqueRowing technique
Sat17 Oct Long run: aerobic base17 km easy 17 km ›
  • Long run 17 km, zone 2.
Fuel: carbs around the session
Running form (HYROX runs)
Sun18 Oct Recovery run: easy9 km easy, flat + 15 min mobility 9 km ›
  • Recovery run 9 km easy, conversational pace on flat ground.
  • 15 min mobility after.
Fuel: normal eating
Running form (HYROX runs)Mobility routine

Week 2 · Base

Mon 19 – Sun 25 Oct 2026

Same shape, a bit more on the bar. A 3×2 km tempo midweek, an 18 km long run and a Sunday brick, running straight into sled pushes and wall balls. About 47 km.

Base · Aerobic volume, heavy strength, sled technique · ~47 km running

7
sessions
~47 km
run
Mon19 Oct Strength: push + sled pushBack squat 4×5 at 82.5 kg · Sled push 6×12.5 m at 160 kg · Sandbag lunges 3×25 m at 20 kg ›
  • Back squat 4×5 at 82.5 kg (warm-up sets 40/60/70 kg).
  • Sled push 6×12.5 m at 160 kg.
  • Sandbag walking lunges 3×25 m at 20 kg.
  • Standing DB push press 3×8 at 17.5 kg per hand, then wall balls 3×25 at 6 kg.
  • Core: deadbugs and Pallof press.
Fuel: normal eating
Back squatSled pushSandbag walking lungesDumbbell push pressWall ballsDeadbugPallof press
Tue20 Oct Strength: pull + sled pullTrap-bar deadlift 4×5 at 85 kg · Sled pull 5×15 m at 125–130 kg · Pull-ups 4×7, bodyweight + easy 5 km run 5 km ›
  • Trap-bar deadlift 4×5 at 85 kg.
  • Sled pull 5×15 m at 125–130 kg.
  • Pull-ups 4×7, bodyweight.
  • One-arm DB row 4×8 at 32.5 kg per hand.
  • Farmers carry 4×50 m at 2×32 kg.
  • Nordics and calves.
  • Easy run 5 km, zone 2, conversational (after the pull session or separately).
Fuel: normal eating
Trap-bar deadliftSled pull (hand-over-hand rope)Weighted pull-upChest-supported rowFarmers carryNordic hamstring curlCalf raiseEccentric heel dropRunning form (HYROX runs)
Wed21 Oct Tempo run: threshold work3×2 km at 4:30/km with 3 min easy between · ~16 km total ~16 km ›
  • 5 km easy
  • 3×2 km at 4:30/km with 3 min easy between
  • 4 km cool-down (about 16 km)
Fuel: carbs around the session
Running form (HYROX runs)
Thu22 Oct Strength classFull-body strength ›
Fuel: normal eating
Running form (HYROX runs)
Fri23 Oct HIIT class: engine workSki and row intervals ›
Fuel: carbs around the session
SkiErg techniqueRowing technique
Sat24 Oct Long run: aerobic base18 km easy 18 km ›
  • Long run 18 km easy.
Fuel: carbs around the session
Running form (HYROX runs)
Sun25 Oct Brick: running into stations3 rounds of 1 km at 4:20 → sled push 25 m at 150 kg → 1 km at 4:20 → 30 wall balls at 6 kg ›
  • 3 rounds of 1 km at 4:20 → sled push 25 m at 150 kg → 1 km at 4:20 → 30 wall balls at 6 kg, jogging in and out of each station.
  • Then 2 km easy.
Fuel: carbs around the session
Running form (HYROX runs)Sled pushWall ballsHYROX Roxzone transitions
Further out
Week 3 · 26 Oct – 1 NovBase~48 km
Base · wks 4–11Aerobic volume, heavy strength, sled technique · 2 Nov – 27 Dec 202644 → 50 km/wk
Build · wks 12–19Threshold work and weekly bricks · 28 Dec – 21 Feb 202750 → 58 km/wk
Brisbane specific · wks 20–23Full Pro sleds, race-pace work · 22 Feb – 21 Mar 202755 → 60 km/wk
Taper · wks 24–25Volume down, intensity short · 22 Mar – 2 Apr 202740 → 25 km/wk
🏁 Brisbane ProFri 2 Apr 2027 · rehearsal racetarget 1:14:30
Recovery · wks 26–27Easy aerobic, then review the splits · 3–18 Apr 202715 → 35 km/wk
Sydney specific · wks 28–33Race-pace work at Pro loads · 19 Apr – 30 May 202755 → 65 km/wk
Peak + taper · wks 34–38¾ sim, then taper · 31 May – 3 Jul 202760 → 30 km/wk
🏁 Sydney ProJuly 2027 · date TBCgoal sub-1:10

History

Week 0 · Lead-inTHIS WEEK 5–11 Oct · 5/6 sessions · 29 km · 4 PBs ›

A 601-calorie PB and a first look at Pro pace. Sleep is the weak link.

5/ 6
sessions
29.1km
run
6h25m
avg sleep
Balanced
HRV
601 kcalHIIT class PB Also: <1:50 500 m SkiErg · <1:58 500 m row · 4:37/km tempo reps (3 × 2 km)
Mon5 Oct Rest · public holiday 2.9 km walk ›
  • Public holiday: full rest, just an easy walk.
41 min walk
Readiness
Slept 5h 17m
Fuel: a lighter day, protein first
Tue6 Oct Strength 64 min ›
64 min duration367 kcal
Readiness
Slept 6h 48m
Fuel: normal eating
Wed7 Oct Tempo run 12.9 km ›
  • 4 km warm-up, 3 × 2 km at tempo with 3-min recoveries, 2 km cool-down.
  • Tempo reps averaged 4:37/km, the fastest I've held for reps.
12.9 km distance5:37 /km average73 min time
Readiness
Slept 7h 09mHRV 31 msBalanced
Fuel: carbs around the session
Thu8 Oct Strength class 63 min ›
63 min duration452 kcal
Readiness
Slept 5h 39m
Nutrition
Meal 2
212 g protein121 g carbs56 g fat
Normal eating
Fri9 Oct HIIT class 601 kcal PB ›
  • Went for it: 2,000 m ski in two blocks, 1,500 m at 2:12/500 m average.
  • 500 m efforts under 1:50 (ski) and 1:58 (row).
40 min duration601 kcal+13 min strength
Readiness
Slept 6h 39mHRV 31 msBalanced
Nutrition
Meal 1 Meal 2
203 g protein162 g carbs123 g fat
Carbs around the session
SkiErg techniqueRowing technique
Sat10 Oct Long runTODAY 16.2 km ›
16.2 km distance6:15 /km average101 min time
Readiness
Slept 6h 54mHRV 30 msBalanced
Nutrition
Meal 1
93 g protein86 g carbs46 g fat
Carbs around the session
Running form (HYROX runs)
Sun11 Oct Recovery run6 km easy, flat + 15 min mobility 6 km ›
  • Recovery run 6 km easy, conversational pace on flat ground.
  • 15 min mobility after.
Fuel: normal eating
Running form (HYROX runs)Mobility routine

Sleep & recovery

6h 25mavg sleep · target 7h+
30 msavg HRV · Balanced

Fuel

Late morningMeal 1 · the big protein meal
~4 pmMeal 2 · the last meal of the day
169 gprotein a day · week average
Protein
169 g
Carbs
123 g
Fat
75 g