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Hoo Fang Yu

@hoofangyu

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Second session of the day after my lunch swim this afternoon!

Went down to ON to coach the crew and run the workout together at Serangoon Stadium! It’s always fun doing intervals as a group and there’s something about everyone working through the same reps that makes the suffering a little more enjoyable. 😂

Here’s what we did:

30/15 Intervals

Warm Up
15’ Easy into 5 x 20s Strides

Main Set
4 x (8 x 30s @ Threshold effort, 15s @ Steady)
3’ Walk in between sets

Cooldown
100m easy, 100m walk for 10’

Did you know that the 30/15 intervals was developed by exercise scientists at Inland Norway University as a way to help athletes spend more time close to VO2max within a single session?

VO2max is one of the biggest physiological factors behind endurance running performance, so the goal of this interval workout isn’t simply to run hard. It’s to structure the effort in a way that lets us spend more quality time where the aerobic stimulus is highest.

If ever you’re running this workout yourself, you’ll get the most benefit if you aim for a pace you could sustain for 15 minutes in race conditions. It’s a tough one, but a truly rewarding one.

Really enjoyed leading everyone through my favourite interval workout! Coaching the session is already rewarding, but being able to jump in and run the reps together with the group makes it even better.

Good work tonight, @orp_singapore ! 🤝

📸: @eyeofkesh

#trainingday #run #intervaltraining #running

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Attempting to lay the bricks in a hazy week 😶‍🌫️

T-140 until a special day in the mountains.

🎥: @jovan.choo

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Completing an Ironman is a feat in itself, and something worth being proud of. But sometimes, even after achieving something extraordinary, you can’t help but feel a little disappointed when things don’t go the way you hoped.

Both feelings can exist at the same time. You can be proud of what you’ve accomplished while still wanting more from yourself. #lacperformance #triathlon #ironman #singapore #sport 🎥 @jovan.choo

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“Be obsessed.”
“Be obsessed with getting faster.”
“Be obsessed with becoming a better person.”

Wise words from @hoofangyu with 16min PB over the Ironman distance. Just a singaporean who works full time 9-5 but he makes it work. Proud of you champ.

Looking forward for your next attempt in Hamburg 2027 #lacperformance #beattheheat #ironman #triathlon 🎥 @jovan.choo

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@hoofangyu in LAC at Ironman Gurye where he came in 3rd overall in 9h 4m. A venture to getting fang’s trisuit a little more aero then he was before and a little more heat adaptive than before. #lacperformance #beattheheat 📸 @jovan.choo

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Some say Fang just got lost and didn’t get the memo of dinner location. 🤔

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Last big one for @hoofangyu before he takes on Ironman Gurye next week. Big things coming for this guy. Stay tuned. #lacperformance #beattheheat #triathlon #cycling #ironman 🎥 @jovan.choo

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Aug,2026 快樂八月

成功的男人是有錢
頂級的男人是鬆弛
明明不是花蓮人
每次去花蓮都想搬回去
可能成真？

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The Singaporean Hype Train🚴‍♂️

You are looking at 3 of Singapore fastest 70.3 athletes. We are just missing @samir.varma to make this group even

@hoofangyu @aaron.kiss

👕: @lacperformance
🎥: @jovan.choo

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Triathlon Singapore Rankings, unlocked 🇸🇬 — link in bio

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Athlete Feature: Hoo Fang Yu 🇸🇬

Meet Fang Yu, a 26-year-old triathlete balancing life as a Machine Learning Engineer with chasing fast times over the 70.3 and Ironman distance.

His journey into triathlon started in an unexpected way: during National Service, after binge-watching Yowamushi Pedal. One anime later, he was hooked.

What drives Fang isn’t just the race itself. To him, long-distance triathlon is a game of mastering life, training, recovery, work, nutrition, and everything in between. The athletes who can put all the pieces together come out on top, and that’s exactly the challenge he loves.

When it comes to race day, performance matters. Our suit helps Fang stay aerodynamic on the bike, while giving him the confidence to push his limits every time he lines up on the start line.

Next up, Fang takes on Ironman Korea as he chases the national record once again, before heading to Challenge Xiamen with his sights set on breaking the 4:10 barrier over the 70.3 distance.

We’re excited to be part of the journey. Stay tuned. #lacperformance 📸 @jovan.choo

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Best half marathon indicator workout done -
1 x 21.1k @ HM pace.

To 0 new groin injuries for rest of 2026 🙏. @imranlamaquina

@trex_sg @asicssg @garminsg

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