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I was scared to put carbs in my easy sessions. So I gave myself one week of 30g in every session, easy, hard and strength. It's non-negotiable now. Someone commented on my last episode asking how to fuel for their race, so I recorded this one in a hurry. Here's how I worked out my own fuelling. Tracking first (MyFitnessPal, a DEXA scan and my training data), then finding the holes. Then the one-week experiment that fixed my recovery, sleep and HRV without putting on weight. Then the race stuff: what I eat in race week, the night before and on race morning, when I take my gel, and why I'm moving to sipping carbs from a flask instead of one big hit. Plus the time I threw up 30 minutes before a race. Before all that: the Berwick seminars, front squats at 95kg for six, and feeling the fittest I've ever been. Heads up that I talk about my history with an eating disorder in this one. I'm not a dietitian. This is what worked for me, and how to work out what works for you. No script. No edits. Just a real life Run Down. What's covered Life update Why this episode was recorded in a hurryThe Berwick seminarsFront squats at 95kg for six, and the fittest I've beenA 6 x 6 minute threshold run that felt controlledTrack it first You can't fix what you don't know you're doing wrongBrisbane, and why dropping weight was the wrong goalTracking with MyFitnessPal, a DEXA scan and my training dataUndereating on my easy daysProtein at 220–240g a day as a vegan, and where it comes fromWhich tracking app to use, and why perfect doesn't matterFuelling your training My history with an eating disorder and the fear of eating too muchInjured after Perth and cutting carbsThe one-week experiment: 30g of carbs in every sessionWhat it did for my recovery, sleep and HRV"This doesn't count": how I sold it to myselfElectrofuel or sugar in your electrolytesRace week and race day Race week: why I eat less early and top up from Wednesday4.5 to 5 litres of water a day in race weekThe night before: skip the hot chipsRace morning and a 5:30pm start: what I actually eatThe time I threw up 30 minutes before a raceDuring the race When I take my gel: before or after the burpeesSip, don't slam: carbs from a flask instead of one big hitWhat's next Next episode: running as a heavier runner 🌐 Everything in one place: https://anthdipaolo.com 🆓 Start the free 7-day trial 👉🏼 https://anthdipaolo.com/trial 💪🏻 Work with me 1:1 👉🏼 https://anthdipaolo.com/coaching 📧 [email protected] 📘 Guides — HYROX, running and wall balls 👉🏼 https://anthdipaolo.com/guides 🤝🏼 Brands I use (codes + links) 👉🏼 https://anthdipaolo.com/partners 💧 Dr Hydrate — 15% off with ANT15 🍁 Maple Movement — 10% off with ANTH 🧬 MyProtein — up to 45% off with ANTH 👟 LSKD — 15% off with ANTH-LSKD ▶️ Watch the episodes on YouTube, plus new videos every fortnight 👉🏼 https://www.youtube.com/@anthony__dipaolo 📲 Instagram: @anthony__dipaolo https://www.instagram.com/anthony__dipaolo/

8 kilometres a week. Could you actually race Hyrox off that? I reckon you could, if what surrounds it is right. I break it down two ways. First, the five types of running that move your Hyrox: easy, intervals, threshold, tempo and compromised. Then how much you need for your goal. 6 to 10k a week to finish, 12 to 25k to feel good, 30 to 50k to be competitive, and 50k plus for elite, who are moving more of it onto the bike and the ergs anyway. Plus why Hyrox is a threshold race, not a threshold run race, and why more isn't better. Better is better. Also a pie analogy that falls apart in real time. Before all that: I'm finally adapting to the training, trialling a three-week running cycle into Melbourne, and building a training brain with AI. No script. No edits. Just a real life Run Down. What's covered Finally adapting to the training, and a track session with a rower and a wall ballTwo seminars this weekend, and my biggest problem running themBuilding a training brain with AI, and using it to make clipsWhy I don't reply to every DM, and what my psych taught me about itA three-week running cycle into Melbourne: 45 to 60k a weekThe 5 types of running for HyroxEasy runs, and why they're a small slice of my weekIntervals and VO2 work: dragging your ceiling upThreshold, and why it isn't your race paceHyrox is a threshold race, not a threshold run raceTempo: the session that makes you feel like a championRecovering on the run between stationsReading your heart rate drift on a 20 minute tempoHow I structure compromised running, and why pure running goes firstTier 1: just finish, 6 to 10k a weekCould you race on 8k a week? What surrounds it mattersTier 2: feel good and have fun, 12 to 25kWhy you don't need easy running for Hyrox (and the worst analogy I've ever made)Tier 3: competitive, 30 to 50kTier 4: elite and pro, and why they're offloading runningWhy the competitive crowd often runs more than the elitesMore isn't better. Better is better.BUILD Season 4: the 8 week plan is liveNew to Hyrox? Start with ten minute runs, three or four times a week 🌐 Everything in one place: https://anthdipaolo.com 🆓 Start the free 7-day trial 👉🏼 https://anthdipaolo.com/trial 💪🏻 Work with me 1:1 👉🏼 https://anthdipaolo.com/coaching 📧 [email protected] 📘 Guides — HYROX, running and wall balls 👉🏼 https://anthdipaolo.com/guides 🤝🏼 Brands I use (codes + links) 👉🏼 https://anthdipaolo.com/partners 💧 Dr Hydrate — 15% off with ANT15 🍁 Maple Movement — 10% off with ANTH 🧬 MyProtein — up to 45% off with ANTH 👟 LSKD — 15% off with ANTH-LSKD ▶️ Watch the episodes on YouTube, plus new videos every fortnight 👉🏼 https://www.youtube.com/@anthony__dipaolo 📲 Instagram: @anthony__dipaolo https://www.instagram.com/anthony__dipaolo/

Three years in Hyrox and 38 races, and if I was starting again I'd build it in a very specific order. Most people don't. They go straight to the glamorous stuff, the compromised running, the race sims, the workouts they saved off Instagram. Then they wonder why they plateau. So this one is the pyramid. Aerobic base and strength base at the bottom, then running volume, then station efficiency, and only at the very top do you bring it all together. Build the layers separately. Combine them too early and you dilute every stimulus you're chasing. Where you start depends entirely on what you did before. Came from endurance? Your strength is the gap. Came from lifting? It's your engine. Starting fresh? Both, and that's fine. I also walk through exactly how I'd structure a 12 week build into a race. One station a week for eight weeks, then the front half of the race, then the back half, then taper. It's as simple as it needs to be. And a hot tip on the sleds that most people get backwards. Before all that: where the adductor is at after five weeks, 0 to 50km a week, the new website being live, and the best thing I've ever done for Amy's birthday. No script. No edits. Just a real life Run Down. What's covered The bird that flew into the window ten seconds before I hit recordAmy's birthday scavenger hunt, and why you should do oneThe adductor: squeeze test from 20% to 80%, and 50km this weekRunning 3:50s when the plan said 4:10, and why even I do itThe new website, the overhauled guides, BUILD Season 4How I actually use AI in my coaching, and what I don't use it forWhy I'm not excited about Hyrox right now, and why that's fineTrain from where you are, not where you wish you wereWhy you shouldn't copy the workouts I postLayer 1 and 2: aerobic base and strength baseWhy a bodybuilder gets further than someone who isn't strong enoughStrength complements your running. I learned that by getting injured15 to 20km a week, and why "just run 8k" was never the answer70 to 100% of race duration, and the erg relay I use to get itLayer 3: splitting your running volume, threshold and tempoWatching your cardiac driftLayer 4: station efficiency, and fixing your squat depth earlyNo reps turn 100 wall balls into 150The top of the pyramid: bringing it all togetherWhy my Hyrox sessions start with pure running intervalsTempo Hyrox work, and why slower gets you moreA full 12 week build, week by weekNever train at race weight on the sledsBalance: the ground the whole pyramid sits on 🌐 Everything in one place: https://anthdipaolo.com 🆓 Start the free 7-day trial 👉🏼 https://anthdipaolo.com/trial 💪🏻 Work with me 1:1 👉🏼 https://anthdipaolo.com/coaching 📧 [email protected] 📘 Guides — HYROX, running and wall balls 👉🏼 https://anthdipaolo.com/guides 🤝🏼 Brands I use (codes + links) 👉🏼 https://anthdipaolo.com/partners 💧 Dr Hydrate — 15% off with ANT15 🍁 Maple Movement — 10% off with ANTH 🧬 MyProtein — up to 45% off with ANTH 👟 LSKD — 15% off with ANTH-LSKD ▶️ Watch the episodes on YouTube, plus new videos every fortnight 👉🏼 https://www.youtube.com/@anthony__dipaolo 📲 Instagram: @anthony__dipaolo https://www.instagram.com/anthony__dipaolo/

I found the books I used to write every single session in. Five of them, going back to the end of 2017, every workout in my own handwriting. Nine years ago. I've been training for about 15 years now and this is the first time I've sat down and actually read any of it back. So that's the episode. I open them on camera and go through it, and I ask myself three questions on every session I land on. What was I chasing. What did it actually do. What would I write instead now. Some of it is genuinely funny. A 12 Days of Christmas workout with Ben that took about three hours. A deadlift day with five separate components that ran two and a half hours. A 240 metre run, because the numbers before it added up to 24 and I was obsessed with things lining up. Some of it is harder to look at. I was doing more than 20 hours a week, getting sick constantly, and adapting to almost none of it. There was so much noise my body had no idea what to respond to. I also get into why the sessions kept getting longer, because that part was never really about training. Before the books I cover where my adductor is at, BUILD Season 4 going live, why a 12 week plan should finish on the Monday of race week, and why for the first time in ages I'm not putting pressure on myself to perform in Melbourne. Heads up that I touch on disordered eating in this one. No script. No edits. Just a real life Run Down. What's covered Where the adductor is at, and the squeeze test rule I useBUILD Season 4 is live, and why my 12 week plan is actually 13 weeks outBuilding the back end of the business and the new websiteMelbourne, Hong Kong, and racing without pressure for onceThere is such a thing as racing too muchMaturing as an athlete: sport is one part of your life, not all of itWhere the training started, and whyFollowing strangers around the gym and copying whatever they didF45, two classes a day, then my own session on topBook one: the Thursday Thrashers with BenThe 12 Days of Christmas workout that took three hoursTwelve deadlifts at 150kgThe deadlift session with five componentsWhy I was doing thrusters on an upper body dayThe 240 metre run and my obsession with numbersSo much noise my body couldn't adapt to any of itSessions getting longer and longer, and what that was really aboutDouble unders after deadlifts, and how everything started thereSigning up for an Ironman so nobody could tell me I trained too muchWorking with a psychologist, and what's actually changed

I got quoted 60 grand to fit out my home gym.I didn't pay it. This one is the story of how the gym actually came togetherand what I spent instead. Then the full Hyrox Perth recap. A 1:01:47, a hundred unbroken wall balls, and the moment on the rower where I wanted to stop. That is also the race where I strained my adductor, which is why I havenot run all week. Plus a bit on YouTube and what I am trying todo with it. No script. No edits. Just a real life Run Down 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 💧DrHydrate - code ANT15 for 15% off: https://drhydrate.com.au/?srsltid=AfmBOoqHd6VaBY5MRFUfD4wycGTxbFMqUlCkUPzzyqaIhVUeebNCryhO 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo]

Episode 7 and I'm deep in a taper this week, so that's what this one's about. I'm racing Perth Hyrox on Saturday, and rather than talk about something I'm not currently doing, I wanted to break down tapering while I'm actually in the middle of it. I cover what a taper really is, why doing less is the hardest part of getting to a start line fast and fresh, and why so many people get it wrong by either doing nothing or doing way too much. I walk through my exact taper into Perth day by day, and the single biggest rule: your taper has to be built off your own training volume, not copied from someone who trains completely differently to you. I also get into the mental side. This is the first race in a long time where I feel genuinely ready, my fitness is the best it's been, and I talk about why that's more nerve-wracking than turning up undercooked. Then: damper settings on the ski and row and how I actually think about them, why race SIMs aren't as useful as most people believe, and the training block I'm building after Perth (there's some Crossfit-style stuff coming back in). I'm also dropping a new 12, 10 and 8 week Hyrox program in the lead-up to Hyrox Melbourne. If you want in early, links are below. 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~ 💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

This is the episode I'd make myself sit down and listen to five or ten years ago. If I had, I'd be fitter now. I'd be a better athlete. I wasted years training for the athlete I wished I was instead of the one who actually showed up, and it cost me. That gap between where you are and where you wish you were is what slows you down. You chase paces slightly ahead of where you're at, week after week, and a few months later you're injured, burnt out, or going backwards. I've done it more times than I'd like to admit. This block I'm 12 weeks into coaching myself and it's the best I've ever felt, purely because I stopped chasing a version of me that didn't exist and started training where I actually am. I talk through the ego trap, the Strava obsession, why wishing feels like ambition but isn't, and the one idea that fixes all of it: the purpose of the session is the purpose of the session. Plus a listener question on fuelling around high and low training days, and a proper look at how I rebuilt after Brisbane. If I hadn't pulled myself back, there's no way I'd be sitting here talking about a sub-60. No script. No edits. Just a real life Run Down. • Why I'm not actually the biggest athlete to go sub-60 (and who is) • Week 12 of coaching myself: the best block I've ever had • Coach what you know, not what you don't • Training for where you are vs where you wish you were • The ego trap and the Strava obsession • Why wishing feels like ambition but sends you backwards • What overreaching actually costs you • The Brisbane rebuild that made sub-60 possible • The purpose of the session is the purpose of the session • How to actually build toward a goal (the sub-25 5K analogy) • Listener Q: fuelling around high and low training days • Ambition vs wishing, and coaching someone out of the wish gap 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~

Sydney Hyrox. 59:32. The time I've been chasing for two years is gone, and it happened because I raced in a way that sounds completely backwards. This one's the full recap. The week, the seminar, the race play-by-play, and honestly the strangest part, hitting a goal I've wanted forever and it not feeling anything like I thought it would. The big thing I want you to take from this one is a race strategy that sounds wrong. I stopped trying to make up time on my weaknesses and just leaned into what I'm good at. Pushed the sleds, sent the burpees, backed my runs to hold. And they did. Plus how I dissect a race afterwards so you can do it to your own, why temperature might matter more than you think for a fast course, the burpees turning into an actual weapon, and what's next heading into Perth. Maple Movement gels are the sponsor this episode. Code ANTH for 10% off. No script. No edits. Just a real life Run Down. 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~ 💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

Back from Stockholm and this is the full breakdown. The race, the week, the controversy, and the one thing I couldn't stop thinking about after. Solo race went one second slower than Brisbane. On paper that's backwards. In practice it was probably my best Hyrox to date — best burpee time in 18 months, first unbroken wall balls in a while, and I came off the course feeling like an actual athlete rather than someone who just survived. I'm calling that a win. What's really sitting with me though is watching how many people crossed the finish line at a World Championship and immediately started apologising to themselves. I've been that person. It sucks. And I wanted to talk about it properly. Also this week: surviving a week in Stockholm as a vegan, the LSKD city tour, how I fluked my way into a Puma seeding suite and walked out with seven pairs of shoes, the Elite 15 race drama (Hunter's penalties, the Cole DQ, Dylan Scott's insane win), the new Hyrox rules and why I'm a bit worried about the direction the sport is heading, and three races in Sydney coming up. No script. No edits. Just a real life Run Down. • Stockholm travel and jet lag management • Surviving a week in Europe as a vegan • LSKD content day and city tour • The Puma seeding suite • Walk of Nations and athlete check-in • Elite 15 races: women's and men's (Hunter, Cole DQ, Dylan Scott) • Solo race breakdown: burpee breakthrough, unbroken wall balls, heat and humidity • Will Martin's burpee tip that changed everything • Open doubles with Ben • Sunday island day and relay • Why watching people beat themselves up after their race was hard to see • How to define a good race beyond just the time • Self-coaching update post-Stockholm • New Hyrox rules breakdown and honest take • Concerns about Hyrox's direction as a sport • Three races in Sydney: solo pro, open doubles, mixed doubles with Amy 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~ 💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

Episode 3, and by the time this drops I'm somewhere over the ocean flying home from Stockholm. I recorded this one early so I could keep the fortnightly thing actually happening. So this is me before the race, not after. Here's where I'm at with my running. Six months ago I couldn't string two weeks together without my hip falling apart. Right now I'm five weeks deep over 50km and feeling strong. The fix wasn't more training. It was finally addressing the thing that was holding me back instead of working around it. I get into exactly what changed. The other big one this episode: I reckon I wasted the better part of 7 years of strength training. Not because I wasn't working hard, but because I was lifting in no man's land and never resting properly between sets. I talk through what I'd do differently, and why I now get more out of one proper strength session a week than I used to get out of a pile of half-arsed ones. Plus how I'm thinking about Stockholm. No PB chasing, just a race that feels good. And why mileage matters less than people give it credit for. Then a big batch of your questions: progressing from Open to World Champs, unbroken wall balls, the biggest mistake I see endurance athletes making, and what proper strength training actually looks like for Hyrox. Fuelled by Myprotein. Code ANTH for up to 50% off. No script. No edits. Just a real life Run Down. What's covered: • Why my running broke down, and the one thing that actually fixed it • Five weeks over 50km and feeling strong for the first time in ages • Training now vs 12 months ago, and why changing coaches didn't fix the real problem • Does mileage actually matter? (the poll answer) • Why I wasted 7 years of strength training • Stockholm: how I'm feeling, no PB expectations, the long game • The mystery explosion, changing my own oil, and building a proper home gym • Myprotein, and the misconception around fuelling • Listener Qs: Open to World Champs, wall balls, strength vs running, the biggest mistake endurance athletes make • What's next: Stockholm recap, then Sydney 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~ 💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

Back for episode 2. This week I'm calling out the thing most people get completely wrong with recovery — skipping the basics and jumping straight to the fun stuff. Saunas, ice baths, compression boots. None of it means anything if your sleep and nutrition are a mess. I break down my actual routine, what's non-negotiable versus nice-to-have, and what I've changed recently that's made the biggest difference. Then I get into heart rate monitor training — why I cap almost every session by heart rate now, which monitor is actually worth using, and why your wrist sensor is probably lying to you. Also: a shift in how I think about coaching, a rant about social media call-out culture, the snap your fingers responses, and listener questions on training and mental health, motivation, and knowing when to push through versus back off. Leaving for Stockholm World Champs in less than two weeks. No script. No edits. Just a real life Run Down. Spotify links 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~ 💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

The Run Down is back — and there's a lot to unpack. In this episode I cover where I've been, what's changed, and why the podcast is coming back now. I get into Brisbane Hyrox Elite 15 — my second slowest pro race ever, what went wrong, and how the doubles the following night completely flipped the weekend for me. I also talk about the decision I made four weeks after Brisbane to stop working with my coach and take over my own programming, why I nearly walked away from Hyrox entirely, and what my training actually looks like right now under the "train well" philosophy. Plus listener questions — sub-90 Hyrox pacing, the fitness industry and mental health, favourite workout songs, and more. Stockholm World Champs is three weeks away. I haven't booked my flights yet. Make of that what you will. 📲 Instagram: https://www.instagram.com/anthony__dipaolo/ 💪🏻 Work with me: https://forms.gle/NFJZ7osvnh5KtzaGA 🧬 Myprotein — code ANTH for up to 50% off: https://creatorlink.shop/3PBzBef 👟 LSKD — code ANTH-LSKD for 15% off: https://www.lskd.co/?ref=vrwrgiyi 🍁 Maple Movement — code ANTH for 10% off: https://maplemovement.com/anthonydipaolo 💤 Hyperbolic Sleep — code ANTH for 15% off: https://www.hyperbolicsleep.com

In this episode of The Run Down, I break down my experience racing in South Korea — from the high hopes to the hard truths. I walk through the entire race, share my data comparisons, and unpack what might’ve gone wrong: from travel fatigue to taper strategy, to just… not my day. This is the full debrief. The behind-the-scenes. The unfiltered recap. If you've ever had a race blow up on you, you'll relate to this one. 🎧 Filmed live in Incheon, now adapted for the pod. 💥 Topics: race strategy, mindset mid-meltdown, taper mistakes, and lessons for Chicago. Mark my words...I will get that sub 60. Today just wasn't that day.

This episode is all over the place in the best kind of way. I kick things off solo with a bit of a training update, a kangaroo rescue mission, and some honest thoughts around identity, social media, and why I cut a chunk out of last week’s episode. Then Amy jumps in and things get loose. We chat relationship milestones (farting with mouth tape on made the list), run through some weirdly specific Q&A, talk about what it’s like trying to balance work, training, and time together — and there are plenty of laughs along the way. Appreciate you being here. If you’re into it, let me know what you think of the episode or drop a rating – helps a lot 👊🏼

I fly solo in this one, recapping my recent Deka Strong win, training block updates, and the surprising muscular grind of Zone 2. I dive into the psychology of performance, why intensity needs balance, and how cutting out gossip has completely shifted my perspective. A bit of a ramble, a lot of real talk.