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HY5 HYBRID PERFORMANCE LAB

@hy5lab

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▪️Train Different. Perform Better
🔺Hyrox | DEKA | Spartan | Functional Strength & Conditioning Training Facility
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Long intervals today at HY5 Running Lab, progressing from the work putting the last few weeks. 3x12min handling gear changes from tempo to 5k pace. Building mental and fatigue resilience. Some are running while others are priming the body to start a new season soon @jhovany.mendoza See you next Sunday!
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What an incredible and much needed weekend. External voices had been telling me I was too slow of a runner and I began to believe them. This weekend proved it wrong and so much more, giving me the confidence to enjoy the sport for the year ahead. I set unique goals for each race and achieved them all! Women’s Solo Open… run as fast as possible while staying fully in control and not over threshold. Start slow and negative split. Go unbroken on the Wall Balls. Knowing it was my 1st of 4 races, I didn’t send it so total time didn’t matter to me. Just the micro goals. I hit them all and ended up 1st Overall! Mixed Doubles… the past few months had me believing I wasn’t fast enough to run sub 60 even though I had in my elite race with the legend @liannegirard . We smashed 4:07/km including rox zone. It taught me that I AM NOT a slow runner. I’m fully capable of great times when the doubles strategy is tight. Dominic is a stronger runner and I brought value to many stations. We balanced our work and run paces so we each could shine in our strengths without burying the other. Run too fast and my value as an erg and station girlie is wasted. Fastest mixed WB time! And a SUB 59! I needed that reminder to believe in myself that I am fast no matter what others may say. Relay: fun fun fun. Great chance to tap the Hyrox community pull together 4 “strangers” land on top of the podium and get a first white flag for one of our teammates. Nothing sweeter. Also my goal to have the fastest WB split… ended up sub 3:00 in my station! Pro Dubs: I’ve been waiting to run with the gem Brittany Reed. She’s been killing it in mixed with her husband and committed to training to be small but mighty! The hug says it all. I couldn’t ask for a better end of race emotion to run with so much fun, love and support. Can’t wait to keep shining the strategy diamond as we lean into the spring season. While I had some great times and podiums this weekend. It was really about the great people and feelings to remind ourselves that this is fun, we are all fast, and blessed to have the chance to have recreation and travel all over the world. @centrfit @thefeed #hyrox #boston See you in Tampa!
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Flew to Salt Lake City last week thinking, “okay, what does this place have to offer?” Turns out, less oxygen. 😂 High altitude HYROX is basically the same workout, except your lungs file for divorce during the race. Performance felt ROUGH. Every station felt as if I was competing at 8k ft with a pair of lungs I rented from Spirit Airlines (no longer in function, just like how I felt). And somehow… 1:09! 🔥 A 2 min PR from Vegas!!! So apparently suffering in UT works… Larry absolutely killed it, and he raced the day after too!! Hopefully I didn’t disappoint my race partner, although judging by how destroyed my hips were the next day, I may have disappointed my hips as they were absolutely on fire after the race so I got a massage from a girl, and for the first time in my life, I got naked for her cause she was really good at her job. 😆 Escaped to Park City for one night, which was beautiful and fun and that small town feel had more to offer than Salt Lake City. Sorry, SL, UT. I’m sure you have a great personality, but I preferred Park City. But in all honesty, the best part of the weekend was watching our crew throw down- PRs, podiums, suffering, screaming, and questionable life decisions everywhere. Nothing better than watching others push themselves and absolutely SEND IT ON RACE DAY! 1:09. PR. High Altitude. Hips and lungs destroyed. Clothes eventually optional. UT: 1 My Oxygen Levels: 0 Cheers, everyone. 🍻 #hyroxslc #saltlakecity #slchyrox #mixeddoubles
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Okay… I totally get the HYROX hype now! Laura and I went to SLC for our first HYROX. We had so much fun! You show up and immediately feel inspired. Athletes of all ages, incredibly fit and strong, who have put in the work, training, eating well, getting stronger, and setting a goal and going after it. And then you get to race. We did the Women’s Doubles Open with 8 stations with 1,000 meters of running between each one. It was HARD. It was sweaty. It was challenging but it was SO much fun. But honestly, what I loved most was the whole experience. Being surrounded by people who have made their health and fitness a priority is incredibly motivating. You realize that everyone started somewhere, and everyone is working toward something. It was so fun to cheer for our friends and learning from watching them! So many things we’ll do differently next time! This is really what I love about fitness, it’s not about being the fastest or the strongest. It’s about taking care of your body! Would I do it again? 100%. I’ll definitely be signing up for another one. If you’ve been thinking about challenging yourself, try something new. Set a goal. Start training, and go for it. It’s so worth it! You might surprise yourself with what you’re capable of 😊
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Running Lab session today reinforcing mechanics with a few drills before going out on a tempo run workout at Moraga Trail. Not everything needs to be done at the track as most of us never race there, plus change of scenery is always welcomed 😀. Join us next weekend! All levels welcomed
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TWO ATHLETES. TWO RACES. TWO DIFFERENT PREPS. 🔥 This weekend, two of my athletes are racing in very different and challenging modalities: 🔴 AL GONZALES Spartan Seattle — NorAm Championship After a broken ankle last year, Al made this his comeback season — and what a comeback it’s been! 🏆 Spartan AG National Series Champion Training focus:
⛰️ Long hill endurance runs
🏃 Longer tempo intervals
🧗 Obstacle-efficient compromised running
⚡ Plyometrics Now we close out the Spartan season before shifting toward his first HYROX in December. 🔵 JERRED BENIQUEZ HYROX Salt Lake City — Pro Division First year racing Pro with a goal of a Sub-65 finish time! Training focus:
🏃 Shorter mixed-pace intervals
📈 Mid-distance progressive runs
⚙️ Race-equipment compromised running
🎯 Targeting weak links + running efficiency Race after race, the running has continued to improve. Now we put everything together — machines, running, transitions, and efficiency. Two athletes. Two different races. Two different training approaches. I don’t believe in forcing every athlete into the same running program. I believe in understanding the race, identifying what the athlete needs, and then creating training sessions that replicate the demands of competition as closely as possible. Please help me wish Al & Jerred a fantastic and fun weekend of racing!
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Double session today for some of these athletes. Track work first, building LT with long reps and learning to keep a consistent pace. Then Grip & Grit work back at the gym. What a Sunday! Join us next weekend
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HY5 Running Lab is back on track! We warmed up to the track with an “Indian Run” type of fartlek. Once at the track this followed: -1000m @10k x 2’ rec + 2x400m @5k x 200m rec x 2’ -800m @5k x 2’ rec + 2x200m @3k x 200m rec x2’ -1600m @tempo x 2” rec + 4x100m x 100m rec Finished with running technique drills to reinforce form when fatigued. Scaled the workout down for those with less running experience. Join us next Sunday, all levels are welcome!
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2026 SPARTAN NorCal Weekend!! Come check this @hy5lab and @teamwaldo.spartans team!! 🏅💪 #spartanracenorcal #spartanrace #aroo
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Fun was had with this great group of runners! On the menu for today: 400 - 10k 600 - 10k to 5k (400/200) 800 - 10k to 5k (600/200) 1000- 10k to 5k to 3k (400/400/200) 800 - 5k to 3k (600/200) 600 - 5k to 3k (400/200) 400 - 3k Finished up with a Lion and Gazelle 3x200m set with the Lions starting 50/25/15 m away from the Gazelles. Super fun to watch. Join us on our next one!
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Today at the Running Lab we worked on km reps, 400-400-200 negative splits, starting with the first part at 10k pace and finishing at 3k pace. We finished the workout with a chase team relay game! Join us next Sunday as we continue growing this team and our love for running while having fun!
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Running Lab today with new faces and familiar ones. Great day for a speed test to set up a benchmark for future trainings and understanding what is required from and for every workout. Join us next Sunday!
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