Blog

Training, food, and the plan behind both.

Practical reads on recomposition, Hyrox prep, nutrition, and building a week you can actually follow.

Use this five-decision framework before generating Week 1 so your first plan is realistic, reviewable, and easier to follow.

A practical method to choose training days, session types and recovery before you pick exercises. Includes worked three-day and four-day weeks.

Plan gym sessions around shift work by anchoring to sleep and free blocks, with decision rules and two worked fortnight examples.

A weekly fitness planner method that starts from protected days, then session jobs, then food, so the calendar survives real life.

Use clear late-finish rules to protect, shorten, or move a session so a busy job does not wipe out your training week.

Use scenario-based rules to keep your training week moving when travel, deadlines, or unpredictable days disrupt your routine.

Missed a session? Use a simple decision tree to reshuffle, merge, or drop sessions so your week still works without panic.

You have reached the end.