JAMES KING · life ·
2026
HYROX via Hevy WED 16 SEP 2026 +5 PR

Pull focused hyrox strength session.

by JAMES KING · on Strava → · on Hevy →
67min
minutes
5min
in zones 4–5
161bpm
peak hr
390kcal
calories
★
REVERSE GRIP LAT PULLDOWN (CABLE) · TOTAL VOLUME
NEW PERSONAL RECORD · +4 MORE RECORDS BELOW
1,800kg
+75 kg
in his words
Last big session before calming down before Rome 💪
— JAMES KING

the engine.

107bpm
avg
161bpm
peak
65/100
effort · hard
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ0 rest
Minutes in each heart-rate zone
  1. 34% Z0 Z0 rest
  2. 36% Z1 Z1 recovery
  3. 14% Z2 Z2 endurance
  4. Z3 tempo: 8%
  5. Z4 threshold: 8%

the work.

circuit A 3 rounds: Rowing Machine + Sled Pull + Farmers Walk

  1. SkiERG 1 1:30 3 sets 3×0:30
  2. Deadlift (Trap bar) 34 reps @ 110 kg · 4 sets 10 × 60 kg3×8 × 110 kg
  3. Reverse Grip Lat Pulldown (Cable) 30 reps @ 60 kg · 3 sets 3×10 × 60 kg
  4. Seated Cable Row - Bar Grip 26 reps @ 55 kg · 3 sets 2×8 × 55 kg10 × 55 kg
  5. Back Extension (Weighted Hyperextension) 36 reps @ 20 kg · 3 sets 3×12 × 20 kg
  6. A Rowing Machine 1.5 km 5:47 · 3 sets 500 m in 1:54500 m in 1:55500 m in 1:58
  7. A Sled Pull 45 m @ 102 kg · 3 sets 3×15 m × 102 kg
  8. A Farmers Walk 180 m @ 48 kg · 3 sets 3×60 m × 48 kg

new records.

  1. Seated Cable Row - Bar Grip · heaviest weight55 kg
  2. Back Extension · heaviest weight20 kg
  3. Deadlift · heaviest weight110 kg
  4. Reverse Grip Lat Pulldown (cable) · total volume1,800 kg+75 kg
  5. Reverse Grip Lat Pulldown (cable) · heaviest weight60 kg

the fine print

calories
390kcal≈ 1.4 slice of pizza
effort
65/100hard
training load
41trimpeasy
recover in
40h
active streak
32daysbest 120
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