Deadlift logged at 22.5kg. Sled push requires 102kg. This is where your race time bleeds. Two dedicated strength sessions per week, every week, no exceptions.
HR Zone Discipline
30% of run time in Z3 — zero in Z5. Easy days must actually be easy. Target: 143bpm ceiling on all Z2 runs.
Consistency Is Your Edge
359 activities in 7 months. Garmin predicts a 26:04 5K — 4 minutes faster than your PR. The engine is there. Build the strength to match it.
Hyrox Station Readiness
Ski Erg
60
Sled Push 102kg
25
Sled Pull
28
Burpee Broad Jump
62
Rowing 1000m
70
Farmers Carry 24kg
40
Sandbag Lunges 20kg
35
Wall Balls 6kg
65
Mid-Week Station Log
Log your station loads after each Hyrox training session. This corrects Garmin's data blindspot for functional movements.
Sled Push (kg)
Sled Pull (kg)
Farmers Carry kg/hand
Sandbag Lunges (kg)
Data Verification — Manual Override
Garmin data may not match real-world ability. Override any metric with your verified value.
Personal Records
5K Run
Garmin logged
30:39
Predicted: 26:04
10K Run
68:11
1km Run
5:14
Deadlift
Override active
22.5 kg
Dumbbell Row
20 kg
100m Swim
1:51
HR Zone Distribution — 90d Running
Z1
Z2
Z3
Z4
5%
58%
30%
8%
0%
Z3 at 30% — too high. Easy runs drift too fast.
Z5 at 0% — no speed development whatsoever.
Next Race
AirAsia Hyrox Jakarta
Doubles Mixed — Sub 1:20 target
--
days
This Week's Plan
12-Week Block
Phase 1 — Current
BASE
Apr 6 – May 3
Aerobic engine, movement patterns, technique over load
Phase 2
BUILD
May 4 – Jun 1
LT threshold, station load +15-20%, speed strides
Phase 3
PEAK
Jun 1 – Jun 21
Race-specific intensity, max loads, race pace tempo
Phase 4
TAPER
Jun 22 – Jun 27
Freshness — arrive ready, not tired. Sleep 8hr+.
Recruit
Lv 1
Contender
Lv 9
Competitor
Lv 10+
Elite
Lv 20+
Legend
Lv 30+
1,820
Total XP
359
Activities
Level 9 → Competitor
1,820 / 2,500
Unlock: Deadlift 60kg + sub-28:00 5K + first Hyrox finish
This Week's Boss Battle
Full Hyrox Station Circuit
Saturday AM — Sled push, sled pull, farmers carry, sandbag lunges at race pace. No rest between stations. Coordinate doubles handoffs.
+500 XP
Activity Streak — Last 21 Days
Achievements
First 100
100 activities
Road Warrior
100km in a month
Iron Consistent
30-day streak
Cross Trainer
4 disciplines/week
Sled Breaker
60kg sled push
Sub-28 Runner
5K under 28:00
Race Finisher
Complete Hyrox
Sub 1:20
Race target hit
Biggest Opportunity
Strength is at 38 — your only critical-red pillar. Sled push (25) and sled pull (28) are where race time bleeds. Every strength session needs progressive overload tracked by number, not feel.
What You Are Doing Well
Consistency at 80. 359 activities in 7 months is extraordinary. Garmin sees a 26:04 5K inside you — 4 minutes faster than your current PR. The aerobic engine is ahead of schedule.
Recovery Alert
Sleep logged at 5–6hrs/night. At 33 years old training 10+ sessions per week, you need 7.5–8.5hrs for full strength adaptation. Gains from Thursday's station block happen during sleep, not during the session.
HR Zone Feedback — Last Run
Compare your planned vs actual HR zone to catch Z3 drift before it becomes a habit.