Engine
01 · run
Run & erg
Compromised running, threshold intervals, SkiErg and row repeats off tired legs.
HYROX Sydney '26 · block 2
Dan
Dan
Power.
Eight runs. Eight stations. One clock.
Endurance athlete chasing a sub-80 HYROX in Sydney. Engineer the rest of the week, building Symplist. This is the training, logged in the open.
- next race
- HYROX Sydney
- target
- sub 80:00
- division
- Solo · Pro
HYROX · 1500×2000 · start line
0
Weeks in block
0
Sessions logged
0km
Run
0%
Over base load
PORTRAIT · 1200×1400 · the work
Who's on the start line
Engineer by trade, athlete by obsession.
Most of the week I'm at a keyboard building Symplist, an open clinical research platform. The rest of it I spend earning a number on a clock — chasing a sub-80 HYROX across eight 1 km runs and eight stations that punish anyone who went out too hard.
No coach, no gym franchise — just a logged plan, honest recovery, and a stubborn refusal to skip the boring weeks. This is the training, in the open.
Australia · Co. Mayo
Self-coached
Individual · pro
01 · The week
What the training looks like.
Three jobs, repeated all year: build the engine, build the strength, and learn to suffer on the finisher.
Strength
02 · sled
Sled & carry
Heavy sled push and pull, farmers carries, sandbag lunges — force you can repeat deep into a race.
Grit
03 · finish
Wall-ball finisher
Burpee broad jumps, 100 wall balls, core under fatigue. The part that decides the clock.
02 · Race day
The plan for Sydney.
splits · current vs pr
Race countdown
scheduled
HYROX Sydney
2026-07-04 · indiv pro
31
days to
the start lineTarget sub 80:00
the start lineTarget sub 80:00
avg run
4:53/km
rox zone
6:40
best station
2:02
farmers
HYROX — individual pro
1 km run between every station
#stationspecnowpr
01
SkiErg
erg
1000 m
4:07
4:07
↻
Run
1 km
avg pace
4:53
—
02
Sled Push
heavy
50 m · 202 kg
2:45
2:15
03
Sled Pull
heavy
50 m · 153 kg
4:30
4:30
04
Burpee Broad Jumps
80 m
5:23
5:23
05
Rowing
erg
1000 m
4:48
4:48
06
Farmers Carry
200 m · 2×32 kg
2:02
2:02
07
Sandbag Lunges
100 m · 30 kg
4:42
4:42
08
Wall Balls
finisher
100 reps · 9 kg
5:10
5:10
single PB · Brisbane '26
~8 km
1:23:06
sub 80:00
03 · Method
How I train.
No franchise, no shortcuts — four rules that survive the boring weeks.
01
Volume first.
Most weeks are about showing up four times, not chasing peaks.
02
Compromised running.
Sled, wall balls, burpee broad jumps off tired legs — not pure 5k pace.
03
Recover honestly.
One quiet day every cycle. HRV doesn't argue.
04
Log everything.
A coach without a record is just a guess.
04 · Off the clock
What I build when I'm not training.
2023 — present
liveclinical research platform
Symplist.
An opinionated platform for open clinical research, coaching, and self-monitoring — calm enough to use for years, structured enough to run a real protocol against.
pre-workCo. Mayo · stone & lime
The cottage.
Waking up a forgotten stone cottage in County Mayo — empty for decades, roof going, a sycamore through what used to be the back wall. A trip home from Australia for lime mortar, stonework and traditional repair, documented as it happens.
05 · Contact
Let's move.
Training for the same race, building something open in clinical or coaching, or just want to compare splits? I'd like to hear about it.