NE

Nicolaas Earley

London, Ontario

Sub-60 Build · Wk 12As of Tue, Aug 25
A · Goal raceCountdown

HYROX Men's Pro Doubles

Toronto, ONSaturday, October 3, 2026with Sean O'Byrne

38Days to go
16:35:33Hrs · Min · Sec
Target Sub 1:00:00The priority. Current PB 1:04:24 (Ottawa) — chasing sub-60.
Race weekend · Toronto
  1. Oct1

    Mixed Doubles

    Thursday · Jessica Simpson

    B
  2. Oct2

    Team Relay

    Friday · Pitek · Leek · Leslie

    C
  3. Oct3

    Men's Pro Doubles

    Saturday · Sean O'Byrne · Sub 1:00:00

    A

Training block

HYROX Sub-60 Program

Race-Pace Integration
12/ 16 weeks67%
Phase 3 of 5 · Race-PaceWk 9–12

Lock ~4:05/km under fatigue across reps; sharpen pacing & splits with Sean.

Checkpoint · Wk 12: 6/8 or full simulation + deload.

Days to race

39days

Volume target

50km / wk

This week

Volume & load

0%
0.0km run

vs 0.0 km last week

8 weeks agoThis week

Load

18

+13 wk

Sessions

2

0 runs

Moving

1:56:01

h:m:s

Heart-rate zones

Time in zone

28-day window
  • Z5VO₂ Max176+0%
  • Z4Threshold162–1750%
  • Z3Tempo148–16181%
  • Z2Endurance134–14719%
  • Z1Recovery0–1330%

From 6 HR-tracked runs · 9:46:32 total · estimated from session average HR.

Target paces · this block

  • Goal race pace4:05/kmSub-60 compromised target
  • Threshold4:22/kmTempo · 4:15–4:25/km
  • VO₂4:00/kmShort intervals · 3:55–4:05
  • Easy · Z25:22/kmBase volume · HR 135–145

Activity

Recent sessions

  • Moving

    56:56

    Elapsed

    56:56

    Avg / Max HR

    122 / 159

    Rel. effort

    11

  • Moving

    59:05

    Elapsed

    59:05

    Avg / Max HR

    103 / 141

    Rel. effort

    7

  • Moving

    1:02:25

    Elapsed

    1:02:25

    Avg / Max HR

    86 / 133

    Rel. effort

    5

  • Distance

    28.01 km

    Moving

    2:40:16

    Pace

    5:43/km

    Avg / Max HR

    150 / 178

    Avg power

    256 W

    Elevation

    344 m

    Rel. effort

    80

    Achievements

    9

    Kudos

    5

    Best-effort splits

    400m 2:051/2 mile 4:171K 5:271 mile 8:522 mile 17:595K 28:1210K 57:1915K 1:29:4110 mile 1:36:1120K 1:59:10Half-Marathon 2:06:14

  • Moving

    1:20:36

    Elapsed

    1:20:36

    Avg / Max HR

    141 / 178

    Rel. effort

    34

  • Moving

    54:13

    Elapsed

    54:13

    Avg / Max HR

    91 / 132

    Rel. effort

    5

  • Distance

    9.40 km

    Moving

    48:29

    Pace

    5:10/km

    Avg / Max HR

    151 / 174

    Avg power

    276 W

    Elevation

    46 m

    Rel. effort

    31

    Achievements

    1

    Kudos

    3

    Best-effort splits

    400m 1:441/2 mile 3:391K 4:331 mile 7:262 mile 15:425K 27:53

  • Moving

    57:07

    Elapsed

    57:07

    Avg / Max HR

    89 / 122

    Rel. effort

    5

Personal records

Best efforts

Season highlights

2026 so far

Running · YTD
Current streak

2days

Longest this block 25 days

Run distance

956km

Run time

103hrs

Runs

154logged

Climbed

4,020m

PRs set

31this block

Achievements

114this block

Run distance = 567 km gps-recorded + 340 km treadmill runs + 50 km hyrox / mixed cardio runs. Treadmill & HYROX runs added manually — Strava logged them without distance.

Biggest effort · Sunday Run Club

Jun 21 · 21.2 km

181

Rel. effort