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Sean Connolly

@creaghzy

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🥊 Boxing Coach | Personal Trainer | Accidental Endurance Athlete 🏃‍♂️💪
Ex-pro boxer 👊 Dabble in BJJ 🥋 Addicted to Endurance Sports 🚴💥

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Enjoying mixing the boxing and grappling up it alot of fun connecting the punches with take down playing with idea of having 1 fight in the cage 🤣🤣🤣 but I just don't wanna diet that much 😂😂😂 any one in Sydney come check out #+@emerge.mascot we have it all there by @creaghzy

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3 years ago

🏊‍♀️ 🚲 🏃‍♂️

What a buzz 70.3 that was a lot of fun
5:14:36 a lot of positives and very happy but as always there is things I can do better.

Sub 5 Incoming

🔥 🔥 🔥 by @creaghzy

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a year ago

@tommymc1976 wrapping the tools for battle would love to do it all again

Except the dieting 🤣🤣🤣 by @creaghzy

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6 years ago

Dual Package: RMR + VO2 Testing

Your resting metabolic rate (RMR) sets your baseline daily energy expenditure. Paired with VO2 testing, we show what each training zone actually costs you in calories and which fuel you're burning (fat vs carbohydrate), so you or your coach can dial in your nutrition.

You also get accurate ventilatory thresholds and training zones, so you can train at the right intensities and target your limiters.

DM to book now. by @creaghzy

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2 days ago

The triathlon bundle. Season's kicking off. Don't be the athlete who smashes the bike and blows up on the run.

We dial in your thresholds, fuel utilisation and training zones. We measure O2 and CO2 directly, so there's no guesswork. Just usable data.

We'll also add the RMR test. You get your baseline energy expenditure, so you can fuel your training properly.

Book the triathlon bundle. by @creaghzy

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6 days ago

Frustrating day at the office would love to type some random excuse out but just not good enough on the day for what I wanted and capable of back to the drawing board recover and rebuild. Not every race will go the way you want it 😀

3:14:54 still a 1 minute pb silver lining but we go again I'll assess and go away and fix what I think where some problems.

Bitter sweet day because we had some amazing client performances from my clients at @peakformtesting 🔥 by @creaghzy

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2 months ago

🔵 Base = more mitochondria, better fuel use, better economy

🔵 Middle = the durability that carries you through race pace, mile 30

🔵 Top end = bigger engine, more capacity

Most runners live in two speeds, easy and all-out. That's why threshold ends up being the hardest session in their week and it shouldn't be.

Train the layers. Know your zones. That's how you build a runner who doesn't fall apart late.

📍 VO2max + threshold testing link in bio

#marathontraining #vo2max #thresholdtraining #sydneyrunning #aerobicbase runningcoach by @creaghzy

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2 months ago

Happy birthday to my baby mama 😍 love you @shananwisely ♥️ by @creaghzy

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2 months ago

Paramatta half marathon 1:24:11

Pb ✅

Plan was to stay on the pacers hip until 5/4km out looking back maybe could have gone away quicker but I am very happy how I ran and when pulled away felt super strong whole race. The goal of sub 3 hour is on for @sydney_marathon 🔥 by @creaghzy

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4 months ago

🚴‍♂️🏃‍♂️ Pace & Power Aren’t Enough Here’s Why Your Heart Rate Matters.

Cyclists love watts. Runners love pace.
But neither tells you the true cost of the effort.

Your heart rate is the only metric that shows what’s happening inside your body the internal load that actually determines fatigue, recovery, and long‑term progress.

🔥 Cycling: You can hide behind power… until you can’t
You can hold the same watts while:

- Heat drives HR up
- Hills increase muscular demand
- Fatigue reduces efficiency
- Dehydration spikes cardiovascular strain

If you keep forcing the watts while HR climbs, you’re burning through glycogen and cooking yourself without realising it.

🏃‍♂️ Running: Pace punishes you even faster
Running amplifies internal stress because every step is impact.
When HR drifts but you keep chasing pace:

- Easy becomes tempo
- Tempo becomes threshold
- Fatigue compounds fast

This is why runners blow up on long runs or feel “mysteriously tired” for days.

❤️ The truth for both sports
Pace and power show the output.
Heart rate shows the cost.

There’s a time and place for pace and power absolutely.
But ignoring HR in day‑to‑day training is the fastest way to dig a deep fatigue hole you won’t climb out of quickly.

Train the physiology.
Let the speed and watts come to you. taken in Botany, New South Wales, Australia by @creaghzy

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5 months ago

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5 months ago

Sydney Marathon block pending 📈
Real data ➡️ Real Results.
6 months. One athlete. A completely different engine.

From her last VO₂ test to now, Mollie has levelled up across every major performance marker and the data tells the story.

VO₂max up:
51.9 → 57.7 ml/kg/min
A bigger aerobic engine and more headroom at every pace.

Thresholds faster:
Same metabolic output, now at higher speeds and lower HR a sign of improved stroke volume and running economy.

Efficiency up:
Better fat utilisation, smoother ventilation, and lower cardiac cost at intensities that used to feel harder.

Recovery sharper:
Faster HR drop post‑peak = stronger autonomic fitness and better day‑to‑day resilience.

Body composition shift:
150 → 143 lbs, improving relative VO₂ and running economy. by @creaghzy

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5 months ago