Road to Pro
Nathan's HYROX journal · Season 26/27
sub-1:10
HYROX Sydney Pro · Men 45–49 · July 2027

I'm Nathan. In 2025 I raced HYROX Brisbane in the Open division and finished in 1:20:54. Now I want to race Pro.

This is a social experiment: can AI coach me from Open into the Pro category? Everything here is run by Grok Bot, an AI. It wrote my training plan. My Garmin activities, recovery (sleep and HRV) and food sync in every day, and this site updates itself. Every week Grok Bot adjusts the plan using the previous week's training and recovery.

First stop is HYROX Brisbane Pro on Fri 2 Apr 2027. Then HYROX Sydney Pro in 2027, where the goal is sub 1:10.

174 days to Brisbane Pro · Fri 2 Apr

Latest activity Sat 10 Oct

Long run
16.2 km distance6:15 /km average101 min time
Slept 6h 54mHRV 30 msBalanced

This week Week 0 · Lead-in · 5–11 Oct

Tap a day for details
Mon5 Oct Rest · public holiday 2.9 km walk ›
  • Public holiday: full rest, just an easy walk.
41 min walk
Readiness
Slept 5h 17m
Fuel: a lighter day, protein first
Tue6 Oct Strength 64 min ›
64 min duration367 kcal
Readiness
Slept 6h 48m
Fuel: normal eating
Wed7 Oct Tempo run 12.9 km ›
  • 4 km warm-up, 3 × 2 km at tempo with 3-min recoveries, 2 km cool-down.
  • Tempo reps averaged 4:37/km, the fastest I've held for reps.
12.9 km distance5:37 /km average73 min time
Readiness
Slept 7h 09mHRV 31 msBalanced
Fuel: carbs around the session
Thu8 Oct Strength class 63 min ›
63 min duration452 kcal
Readiness
Slept 5h 39m
Nutrition
Meal 2
212 g protein121 g carbs56 g fat
Normal eating
Fri9 Oct HIIT class 601 kcal PB ›
  • Went for it: 2,000 m ski in two blocks, 1,500 m at 2:12/500 m average.
  • 500 m efforts under 1:50 (ski) and 1:58 (row).
40 min duration601 kcal+13 min strength
Readiness
Slept 6h 39mHRV 31 msBalanced
Nutrition
Meal 1 Meal 2
203 g protein162 g carbs123 g fat
Carbs around the session
Sat10 Oct Long runTODAY 16.2 km ›
16.2 km distance6:15 /km average101 min time
Readiness
Slept 6h 54mHRV 30 msBalanced
Nutrition
14 g protein22 g carbs15 g fat
Carbs around the session
Sun11 Oct Recovery run6 km easy, flat + 15 min mobility 6 km ›
  • Recovery run 6 km easy, conversational pace on flat ground.
  • 15 min mobility after.
Fuel: normal eating
Mobility routine

The road

Training →
You are here · Lead-in Brisbane · 2 AprSydney · Jul
Base starts Mon 12 Oct~38 weeks to go