Want to drop serious time off your HYROX race? In this episode, Ken and Quinlan break down every station with strategies on where you can actually make up time—and where you're wasting energy. You'll learn why running should be your top training priority (spoiler alert: it's 50% of the race), how to pace the ski erg without blowing up, and why the sled pull offers the largest time gap between average and elite athletes. They also share personal race experiences, including energy management mistakes, station-specific techniques, and the mental game of wall balls in the thunderdome.

Ken and Quinlan reflect on their 2025 race season and share honest lessons about handling disappointing results and setting sustainable goals for the new year. They break down why micro goals matter more than macro goals, how proper fueling transforms performance, and why focusing on process over outcomes leads to better race day results. You'll also hear practical advice on building discipline, avoiding comparison traps, and loving the day-to-day training journey beyond race results.

Ken and Quinlan tackle one of road racing's biggest challenges: adjusting your race plan when weather throws a curveball. Drawing from their recent snowy 10K and other unpredictable race conditions, they share practical strategies for pacing adjustments, mental flexibility, and choosing races that align with your goals. You'll learn why holding onto your goal time in bad conditions leads to blowups, how heat affects heart rate differently than cold, and which Toronto races offer the best shot at a PB. Essential listening for runners who want to race smarter and finish stronger, no matter what Mother Nature delivers.