JAMES KING · life ·
2026
Photo from Pull Focused Hyrox PT
HYROX via Hevy TUE 21 JUL 2026 +8 PR

Pull Focused Hyrox PT.

by JAMES KING · BINGHAM, RUSHCLIFFE · on Hevy →
60min
minutes
11min
in zones 4–5
177bpm
peak hr
350kcal
calories
★
REVERSE GRIP LAT PULLDOWN (CABLE) · 1RM
NEW PERSONAL RECORD · +7 MORE RECORDS BELOW
76kg
in his words
Holy moly what a session after a week off - FARMERS CARRY 105KG WHO IS HEEEE 💪
— JAMES KING

the engine.

124bpm
avg
177bpm
peak
61/100
effort · hard
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ3 tempoZ4 thresholdZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ5 maxZ4 threshold
Minutes in each heart-rate zone
  1. Z0 rest: 3%
  2. 28% Z1 Z1 recovery
  3. 33% Z2 Z2 endurance
  4. 17% Z3 Z3 tempo
  5. 17% Z4 Z4 threshold
  6. Z5 max: 2%

the work.

circuit A 3 rounds: sled pull + Rowing Machine + Farmers Walk

  1. SkiERG 1 1:30 3 sets 3×0:30
  2. Deadlift (Trap bar) 34 reps @ 100 kg · 4 sets 10 × 60 kg3×8 × 100 kg
  3. Iso-Lateral Row (Machine) 26 reps @ 50 kg · 3 sets 10 × 40 kg2×8 × 50 kg
  4. Back Extension (Weighted Hyperextension) 36 reps @ 10 kg · 3 sets 3×12 × 10 kg
  5. Reverse Grip Lat Pulldown (Cable) 26 reps @ 60 kg · 3 sets 10 × 40 kg2×8 × 60 kg
  6. A sled pull 60 m 2:15 · 3 sets 3×20 m in 0:45
  7. A Rowing Machine 1.5 km 6:00 · 3 sets 3×500 m in 2:00
  8. A Farmers Walk 90 m @ 105 kg · 3 sets 3×30 m × 105 kg

new records.

  1. Deadlift · total volume3,000 kg+40 kg
  2. Iso-lateral Row (machine) · total volume1,200 kg+160 kg
  3. Iso-lateral Row (machine) · max reps10 reps+2 reps
  4. Back Extension · total volume360 kg+60 kg
  5. Reverse Grip Lat Pulldown (cable) · 1RM76 kg
  6. Reverse Grip Lat Pulldown (cable) · best set volume480 kg
  7. Reverse Grip Lat Pulldown (cable) · total volume1,360 kg
  8. Reverse Grip Lat Pulldown (cable) · max reps10 reps
Activity photo 1 Activity photo 2

the fine print

calories
350kcal≈ 1.2 slice of pizza
effort
61/100hard
training load
61trimpmoderate
recover in
8h
active streak
6daysbest 120
weather
22°Cpartly cloudy
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