TRACK LACTATE

“That zone, if you were to measure your lactate every single time during your runs, that zone is from 2.3 to about 3.1 millimoles. You're like, wait, Anthony, my LT2 is supposed to be at 4 millimoles and it's highly variable per person. Your LT1 might be low at 2 to 2.5 millimoles per person. But you need to run 2.3 to 3.1 is about the right golden zone. You can even make it tighter, 2.5 to 3.0.”

“I'm not a super fan of doing everything based on heart rate because one, lots of people measure just on their wrist. Some people have an arm band, which is better. Some people have a truss strap, which are probably the best. But additionally, like, there is not a physiological difference. It's a feeling. I do like RPE just a little bit better for that reason. I'd rather you measure something than nothing. If heart rate is all you have, then let's go off of it.”

“I've gone back and looked at, okay, how much does an athlete fatigue length to length? And then what happens if they get a yellow card? How much does it slow them down per length if they have a yellow card? So Yeah. Just as an example, excluding fatigue, meaning that they didn't they they what they would slow down naturally, by length on burpees and lunges, excluding fatigue, which everybody had, a yellow card issued on the first length of a lunge or the first length of a burpee would end up slowing an athlete down by almost fifteen seconds anyway.”

“Two-thirds of the records set there are always when the temperatures are low and humidity is low. There are so many factors that affect this race that cold temperatures, which we all know it was cold temperatures there, is between 11 to 13 degrees Celsius between all these races. One thing that I saw, I said that for every one degree Celsius above 10 degrees Celsius, you start to get diminishing, like slower returns.”

“18 degrees Celsius is 64.4 degrees Fahrenheit. Makes sense. What do we say? It was 11 to 13, so 12 degrees Celsius. Even on the low end, it was six degrees Celsius cooler, which is 53 degrees Fahrenheit. That's almost perfect running temperature. The 18 is where they're usually at, and now they're at 12. You're six degrees lower. You're looking at a three and a half percent improvement.”

“I think, High Rock's fitness to me is simply, like, the term sustained power output is the first thing that comes into my head. Sustained because that word is the most important about it because it has to be sustained over a time, a long period of time. And we all know, you know, most people that do a higher up, well, right now it's between fifty fifty odd minutes and sometimes even two hours. So your ability to sustain power over a long period of time is, is the definition of of, of of High Rock's fitness”

“So defining fitness in the terms of something that you can measure against is, is super important, but I, I kind of see this like everything it's a spectrum, you know, and not the spectrum I'm on. So, what you do is you go, it goes from illness to unhealthy to healthy to, like, a fit athlete. Right? Like, there's there's several phases in there that you could be, and you wanna be somewhere on this on this, like, spectrum of of, like, where you everybody is.”

“I think HYROX Fitness to me is simply like the term sustained power output is the first thing that comes into my head. Sustained, because that word is the most important about it because it has to be sustained over a long period of time. We all know most people that do a HYROX, well, right now, it's between 50 odd minutes and sometimes even two hours. So your ability to sustain power over a long period of time is the definition of HYROX Fitness.”

“Guys, there is what's called the golden zone of threshold running. K? That zone, if you were to measure your lactate every single time during your runs, that zone I got a little visitor here. That zone is from 2.3 to about 3.1 millimoles. And you're like, wait, Anthony, my LT2 is supposed to be at four millimoles and it's highly variable per person. And your LT1 might be low at like two to two and a half millimoles per person. But you need to run 2.3 to 3.1 is about the right golden zone.”

“The two thirds of the record set there are always when the temperatures are low and humidity is low. There are so many factors that affect this race that cold temperatures, which we all know those cold temperatures there, is between 11 to 13 degrees Celsius. That's between all these races. And, one thing that I saw said that for every one degree Celsius above 10 degrees Celsius or something let's see if I can find this one again. Like, every one degree Celsius above 10 degrees Celsius, you start to get, diminishing like, slower returns.”

“You wanna know what the fastest course in history was? It was Stockholm 2023. Right? That's where Hunter broke the world record, and that stood for so long because that was so optimized. I remember what when I watched that race, I was, it was on at, like, two or three in the morning. I was in Montana at my grandpa's house. I had driven up there because Lauren had flown over to Stockholm. I remember watching that race on my phone, laying in bed in the morning.”

“I think HYROX presents a good framework for getting people from the low end of the spectrum to the higher end, right? And it also presents a measurement tool, observable, repeatable, measurable, for people from the unhealthy, the healthy or the fit to measure themselves against, to show improvement, to show, hey, I am increasing my fitness because I'm getting better and better and better at this test.”

“A yellow card issued on the first length of a lunge or the first length of a burpee would end up slowing an athlete down by almost 15 seconds anyway. Because it'll slow them down anywhere from three to five seconds per remaining length of burpees or lunges they have left to do. On your second burpee, you get a yellow card. You don't want a red card. So now all of a sudden, instead of focusing on just getting to the end, you're focusing on how tight your movement is. To prevent yourself from getting a red card, you're essentially giving yourself a red card.”