JAMES KING · life ·
2026
HYROX via Hevy WED 4 MAR 2026

Hyrox Class.

by JAMES KING · on Hevy →
40min
minutes
5min
in zones 4–5
163bpm
peak hr
466kcal
calories
in his words
Good start to Wednesday 💪 🥵
— JAMES KING

the engine.

126bpm
avg
163bpm
peak
45/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ1 recoveryZ2 enduranceZ4 thresholdZ3 tempoZ4 threshold
Minutes in each heart-rate zone
  1. Z0 rest: 8%
  2. Z1 recovery: 11%
  3. 32% Z2 Z2 endurance
  4. 37% Z3 Z3 tempo
  5. 13% Z4 Z4 threshold

the work.

circuit A 4 rounds: Bike (Distance & Time) + Sit Up + Kettlebell Goblet Squat · circuit B 3 rounds: Rowing Machine + Kettlebell Swing + Lunge (Barbell) · circuit C 4 rounds: SkiErg + Dumbbell Thrusters + Shoulder Taps · circuit D 3 rounds: Wall Ball + Box Jump + Plank Toe Taps

  1. A Bike (Distance & Time) 2.4 km 6:00 · 4 sets 4×600 m in 1:30
  2. A Sit Up 60 reps 3 sets 3×20
  3. A Kettlebell Goblet Squat 30 reps @ 16 kg · 3 sets 3×10 × 16 kg
  4. B Rowing Machine 600 m 4:30 · 3 sets 3×200 m in 1:30
  5. B Kettlebell Swing 30 reps @ 16 kg · 3 sets 3×10 × 16 kg
  6. B Lunge (Barbell) 36 reps @ 10 kg · 3 sets 3×12 × 10 kg
  7. C SkiErg 800 m 4:00 · 4 sets 4×200 m in 1:00
  8. C Dumbbell Thrusters 30 reps @ 18 kg · 3 sets 3×10 × 18 kg
  9. C Shoulder Taps 60 reps 3 sets 3×20
  10. D Wall Ball 60 reps @ 6 kg · 3 sets 3×20 × 6 kg
  11. D Box Jump 30 reps 3 sets 3×10
  12. D Plank Toe Taps 60 reps 3 sets 3×20

the fine print

calories
466kcal≈ 1.6 slice of pizza
effort
45/100moderate
training load
42trimpeasy
recover in
40h
active streak
45daysbest 45
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