JAMES KING · life ·
2026
HYROX via Hevy MON 5 JAN 2026 +8 PR

Hyrox.

by JAMES KING · on Hevy →
50min
minutes
21min
in zones 4–5
177bpm
peak hr
583kcal
calories
★
THRUSTER · 1RM
NEW PERSONAL RECORD · +7 MORE RECORDS BELOW
27kg
in his words
My first Hyrox class and I am dead 🪦 but good to warm up from the freezing cold outside 🥶
— JAMES KING

the engine.

142bpm
avg
177bpm
peak
79/100
effort · very hard
Heart rate bpm, over the zone it was in
Z3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ4 threshold
Minutes in each heart-rate zone
  1. Z1 recovery: 9%
  2. Z2 endurance: 11%
  3. 36% Z3 Z3 tempo
  4. 45% Z4 Z4 threshold

the work.

circuit A 3 rounds: Rowing Machine + Wall Ball · circuit B 3 rounds: Dumbbell Thrusters + Burpee · circuit C 3 rounds: Farmers Walk + Broad Jumps + Sit Up · circuit D 3 rounds: SkiErg + Walking Lunge (Dumbbell) + RAM Floor To Sky

  1. A Rowing Machine 750 m 2:30 · 3 sets 3×250 m in 0:50
  2. A Wall Ball 40 reps @ 6 kg · 3 sets 2×12 × 6 kg16 × 6 kg
  3. B Dumbbell Thrusters 30 reps @ 20 kg · 3 sets 3×10 × 20 kg
  4. B Burpee 30 reps 3 sets 3×10
  5. C Farmers Walk 60 m @ 64 kg · 3 sets 3×20 m × 64 kg
  6. C Broad Jumps 600 m 1:30 · 3 sets 3×200 m in 0:30
  7. C Sit Up 60 reps 3 sets 3×20
  8. D SkiErg 750 m 2:00 · 3 sets 3×250 m in 0:40
  9. D Walking Lunge (Dumbbell) 60 m @ 10 kg · 3 sets 3×20 m × 10 kg
  10. D RAM Floor To Sky 30 reps @ 15 kg · 3 sets 3×10 × 15 kg

new records.

  1. Thruster · 1RM27 kg
  2. Thruster · best set volume200 kg
  3. Thruster · total volume600 kg
  4. Thruster · max reps10 reps
  5. Ram Floor To Sky · 1RM20 kg
  6. Ram Floor To Sky · best set volume150 kg
  7. Ram Floor To Sky · total volume450 kg
  8. Ram Floor To Sky · max reps10 reps

the fine print

calories
583kcal≈ 2.0 slice of pizza
effort
79/100very hard
training load
80trimpmoderate
recover in
44h
active streak
5daysbest 5
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