Weekly Recaps

Week 7 was about building confidence while protecting fitness. Training volume remained steady, recovery was prioritized, and intensity was focused almost entirely in Zone 4 — keeping race-specific sharpness without introducing unnecessary stress. VO₂ max climbed into elite territory, HRV remained elite, and higher-intensity exposure was tightly controlled. This was a taper week designed to sharpen execution, not chase fitness.

Week 6 was about re-establishing structure, sharpening execution, and confirming readiness as race day approaches. After the lighter recovery-focused Week 5, training volume increased, race-relevant work returned, and VO₂ max rebounded strongly — all without accumulating excess fatigue. The focus stayed on disciplined pacing, controlled effort, and trusting the coaching plan even when run times or readiness felt uncertain. By the end of the week, the data confirmed what the process intended: fitness responded quickly, confidence returned, and the body is prepared to shift into the final taper with 13 days remaining until race day.

Week 5 was about: absorbing the work already done and resetting after extended holiday travel. Training volume and intensity were intentionally lower, routine was disrupted, and recovery became the priority. This was the lightest training week since Week 1, not because fitness was lost, but because fatigue needed to clear. Reduced mileage, less time in higher heart rate zones, and a temporary dip in VO₂ max are expected outcomes during a recovery-dominant week — especially after travel and time off. With 20 days to race day, this week served its purpose: restore readiness, reduce accumulated stress, and prepare the body to re-engage with precision in the final training block.

Week 4 was about: increasing volume without increasing stress. Training time and mileage went up, intensity stayed controlled, and recovery remained intact — even through the holiday schedule. The focus shifted toward aerobic density, race-relevant pacing, and disciplined zone control. High-intensity efforts were minimized, Zone 3 work increased, and VO₂ max continued to rise without accumulating fatigue. This was a week that prioritized durability, execution, and repeatability — setting the foundation to sharpen performance with four weeks left until race day.

Week 3 was about continuing to build fitness the right way — without forcing intensity, without chasing fatigue, and without borrowing from future recovery. The focus remained on arriving to workouts ready, executing with intention, and leaving enough in the tank to train again the next day. Daily readiness stayed consistent, recovery was intact, and VO₂ max continued trending upward even without “hero” sessions. Tempo work reinforced HYROX race pacing rather than suffering, aerobic volume was maintained, and nervous system quality was protected. This approach keeps progress moving forward while minimizing injury risk — especially important with five weeks to race day and the holidays approaching. The result was a week that didn’t look dramatic on paper, but quietly moved the needle in all the right directions.

This week was about increasing total volume and introducing more intensity—without breaking down. I did less running and more walking, prioritized HRV early due to travel stress, and focused on burpees plus functional mobility. The result: higher mileage, higher VO₂ Max, and zero DOMS.

This week was about re-establishing the routine. I focused on easy Zone 2 work, a few strength sessions, and getting my body used to structure again after some inconsistency.