JAMES KING · life ·
2026
HYROX via Hevy FRI 13 MAR 2026

Hyrox Prep PT.

by JAMES KING · BINGHAM, RUSHCLIFFE · on Hevy →
100min
minutes
25min
in zones 4–5
177bpm
peak hr
1,166kcal
calories
in his words
I AM DECEASED 🥵 this was a lot more than I thought I'd be doing and oh my god I've done too much these last two days. Time for a rest 😴 Absolutely amazing session though 💪 Zoe Bower Dean Michniew
— JAMES KING

the engine.

132bpm
avg
177bpm
peak
86/100
effort · all-out
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ2 enduranceZ3 tempoZ4 thresholdZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempo
Minutes in each heart-rate zone
  1. Z0 rest: 10%
  2. Z1 recovery: 6%
  3. 20% Z2 Z2 endurance
  4. 38% Z3 Z3 tempo
  5. 24% Z4 Z4 threshold
  6. Z5 max: 2%

the work.

  1. Spinning 10:00 1 set
  2. Walking Lunge (Dumbbell) 115 m @ 20 kg · 2 sets 75 m × 20 kg40 m × 20 kg
  3. Running 3.4 km 16:00 · 5 sets 3×800 m in 4:002×500 m in 2:00
  4. Burpee To Plate 62 reps 2 sets 4022
  5. Rowing Machine 1.4 km 6:00 · 2 sets 1 km in 4:00400 m in 2:00
  6. Box Jump 75 reps 2 sets 5025
  7. SkiErg 1.4 km 6:00 · 2 sets 900 m in 4:00500 m in 2:00
  8. Sled Push (Distance & Weight) 105 m @ 130 kg · 2 sets 60 m × 130 kg45 m × 105 kg
  9. Farmers Walk 300 m @ 48 kg · 2 sets 200 m × 48 kg100 m × 48 kg
  10. Wall Ball 100 reps @ 6 kg · 1 set

the fine print

calories
1,166kcal≈ 4.1 slice of pizza
effort
86/100all-out
training load
130trimphard
recover in
64h
active streak
54daysbest 54
weather
6°Cpartly cloudy
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