✦Tuesday, July 21
Today
Execute the plan. One rep at a time.
IntervalsplannedEst. 40m
Quality Run
H1: 3 x (800m + sled push + sled pull), controlled
Duration
40m
Target RPE
8 / 10
Pace
Run reps at HYROX pace (RPE 7–8)
Target HR
Zone 4
Today's Focus
Sled intro — learn transitions
Warmup
10 min jog + station prep
Main Workout
H1: 3 x (800m + sled push + sled pull), controlled
Cooldown
10 min easy jog
Mental Focus
Journey Before Destination
Fueling
Pre
Small carb snack 45–60 min out
During
Water; carbs only if session runs past 75 min
Post
Protein + carbs within 30 min
Recovery
Normatec + mobility
Normatec 20 min on legs, 10 min mobility (hips + ankles). Consider cold plunge if legs feel hot.
Normatec Mobility
Session notes
Planned 4 mi · Fuel: Water; carbs only if >75 min
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
Not saved yet.