JAMES KING · life ·
2026
CROSSFIT via Hevy TUE 6 JAN 2026 +3 PR

PT.

by JAMES KING · BINGHAM, RUSHCLIFFE · on Hevy →
77min
minutes
47min
in zones 4–5
183bpm
peak hr
899kcal
calories
★
WALL BALL · BEST SET VOLUME
NEW PERSONAL RECORD · +2 MORE RECORDS BELOW
120kg
+12 kg
in his words
Note to self: boxing was a lot easier after a weights PT, rather than after Hyrox PT 🥵 still did it though 🎉
— JAMES KING

the engine.

147bpm
avg
183bpm
peak
98/100
effort · all-out
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ5 maxZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ2 enduranceZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ1 recovery
Minutes in each heart-rate zone
  1. Z0 rest: 1%
  2. Z1 recovery: 4%
  3. Z2 endurance: 8%
  4. 23% Z3 Z3 tempo
  5. 57% Z4 Z4 threshold
  6. Z5 max: 7%

the work.

circuit A 3 rounds: SkiErg + Sled Push (Distance & Weight) · circuit B 3 rounds: Rowing Machine + Sled Pull · circuit C 3 rounds: Running + Burpee

  1. Cycling 2 km 4:41 · 1 set
  2. A SkiErg 2.4 km 4:30 · 3 sets 1.2 km in 2:00800 m in 1:30400 m in 1:00
  3. A Sled Push (Distance & Weight) 120 m @ 115 kg · 3 sets 20 m × 115 kg40 m × 115 kg60 m × 115 kg
  4. B Rowing Machine 850 m 4:30 · 3 sets 500 m in 2:00250 m in 1:30100 m in 1:00
  5. B Sled Pull 120 m @ 105 kg · 3 sets 20 m × 105 kg40 m × 105 kg60 m × 102 kg
  6. C Running 1.5 km 9:00 · 3 sets 750 m in 4:30500 m in 3:00250 m in 1:30
  7. C Burpee 45 reps 3 sets 101520
  8. Wall Ball 100 reps @ 6 kg · 5 sets 2×20 × 6 kg3×20 × 3 kg
  9. Boxing 7:30 5 sets 5×1:30

new records.

  1. Wall Ball · best set volume120 kg+12 kg
  2. Wall Ball · total volume420 kg+108 kg
  3. Wall Ball · max reps20 reps+4 reps

the fine print

calories
899kcal≈ 3.2 slice of pizza
effort
98/100all-out
training load
141trimphard
recover in
60h
active streak
6daysbest 6
weather
-1°Cpartly cloudy
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