Iron Lap Journal
Training notes for the work ahead.
Practical race prep, training guidance and performance thinking for athletes who like having a plan.
Field note 01
A Minimal Home Functional Training Setup That You Will Actually Use
Build a capable training corner without turning your spare room into a commercial gym.
Read article
Field note 02
A Beginner Resistance Band Workout for Full-Body Strength
One simple session to learn the basics of pushing, pulling, squatting and hinging with bands.
Read article
Field note 03
A Four-Week Home Conditioning Plan for Beginners
Build a sustainable conditioning habit with three short sessions each week.
Read article
Field note 04
Functional Strength With Dumbbells: Five Movements to Learn First
Use one or two dumbbells to practise the movement patterns that carry into everyday training.
Read article
Field note 05
How to Progress Your Home Training Without Buying More Equipment
Use better structure, tempo and consistency before deciding that you need another piece of kit.
Read article
Field note 06
A Simple Weekly Home Training Plan for Strength and Conditioning
A flexible four-day template that balances strength, conditioning and recovery around real life.
Read articleField note 07
HYROX Race Week Checklist
A practical final-week checklist for race prep, taper, and kit readiness.
Read articleField note 08
Sled Push Technique Basics
Build stronger mechanics for efficient force transfer and less energy waste.
Read articleField note 09
HYROX Station Transitions: Free Speed Most Athletes Miss
How to save time between stations without spiking heart rate too early.
Read articleField note 10
Negative Split Running Strategy for Better Race Finishes
A practical pacing model for 5K to half marathon athletes.
Read articleField note 11
Fueling Basics for 60-120 Minute Hybrid Races
Simple carb and hydration rules you can test in training.
Read articleField note 12
Wall Ball Fatigue Management Under Pressure
How to break reps, protect form, and avoid late-race blowups.
Read articleField note 13
How to Build a HYROX Simulation Session That Actually Works
A framework for race-order sessions that improve repeatability.
Read articleField note 14
Race-Day Warm-Up Protocol for Hybrid Events
A reliable 20-30 minute warm-up to arrive ready, not overcooked.
Read articleField note 15
Threshold Intervals for Hybrid Racing Repeatability
Build the ability to hold hard output across repeated race efforts.
Read articleField note 16
Post-Race Recovery: First 48 Hours
What to do right after racing so your next training week stays on track.
Read articleField note 17
Beginner Hybrid Plan: A Simple 8-Week Structure
A clear weekly framework to build confidence before your first event.
Read articleField note 18
7 Pacing Errors That Cause Late-Race Fade
Identify pacing traps early and protect your final third performance.
Read article