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London Personal Trainer | Online Performance Coach

@mromg

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Omar Mansour
Personal Trainer | Performance Coach | HYROX Athlete
Founder: @track_life_ldn | @ptmastery

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Track Life London boys for the win. 🏆

A huge congratulations to our members who took 1st place in the Open Teams at Endure Relays London @endure24uk

29 × 2.5km laps
72.5km covered as a team
4:04:51 total time
3:22/km average pace

A seriously impressive team effort from start to finish.

Proud to have you as part of Track Life. 🏆

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3.10.26 🫦

given my great use of words and outrageously long tongue in the previous post, I think I’ve earned the right to post twice in the same hour

bRUNch, love it

Stay slay.

N x

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Track Life London boys for the win!
4 hour Endure 24 relay.
29 x 2.5km laps in 4:04:51
72.5km covered as a team.
Average 2.5km in 8:26 = average 1km pace of 3:22/km.
What a team!
Proud of you boys!

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HYROX! HYROX! HYROX!
@mromg

#gelo #gym #hyroxsession #djiosmopocket3 #fyp

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A look back at an incredible PT Mastery workshop.

A room full of ambitious coaches, meaningful conversations, shared knowledge and connections that move the industry forward.

Thank you to everyone who joined us and made this edition what it was, thank you to our special guest speaker of this edition @thelondonaccountant_ and thank you @lighthousesocialclub for hosting us.

The next PT Mastery begins in 2027.

Our waiting list will be opening soon. If you want to be part of the next edition, keep an eye out. You won’t want to miss it.

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@trenchesboxing.ldn X @kaecesports

Happy to have played a part in this.

Sparring day. Good people. Everyone getting tested.

Thanks @rhysverlander and @1zanekhan for making it happen #boxing

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Each of these sessions targets a different physical quality required to become a faster, more efficient HYROX runner💨🏃🏽‍♂️

𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝟭 - 𝗟𝗧𝟮 𝗜𝗡𝗧𝗘𝗥𝗩𝗔𝗟𝗦 + 𝗙𝗟𝗢𝗔𝗧𝗦

[𝟱 𝗿𝗼𝘂𝗻𝗱𝘀]
800m @ LT2
800m @ 1:00/km slower
🎯 For example - 4:17/km into 5:17/km

🗒️ The 800m efforts @ LT2 provide enough intensity to challenge your aerobic system and accumulate quality work around threshold without creating excessive fatigue. The following 800m @ 1:00/km slower acts as an active float rather than complete recovery allowing heart rate to settle while improving your ability to clear lactate and regain control without stopping

𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝟮 - 𝟲 𝗠𝗜𝗡𝗨𝗧𝗘 𝗟𝗧𝟮 𝗜𝗡𝗧𝗘𝗥𝗩𝗔𝗟𝗦

[𝟲 𝗿𝗼𝘂𝗻𝗱𝘀]
6’ @ LT2
90s recovery
🎯 For example - 4:17/km

🗒️ This session accumulates 36 minutes of quality running around LT2. The short recoveries allow you to maintain a faster, more consistent pace than you could during one continuous effort, helping develop the speed you can sustain before fatigue begins to build rapidly

𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝟯 - 𝟭𝟬 × 𝟰𝟬𝟬𝗠 𝗜𝗡𝗧𝗘𝗥𝗩𝗔𝗟𝗦

[𝟭𝟬 𝗿𝗼𝘂𝗻𝗱𝘀]
400m @ VO₂ max
90s recovery
🎯 For example - 3:45-3:50/km

🗒️ These intervals develop your VO₂ max, aerobic power & speed. The 90 second recovery provides enough time to maintain the required speed while keeping the overall cardiovascular demand high. The goal is to accumulate quality work at this intensity while keeping your pace consistent across all ten repetitions

Three sessions. Three clear adaptations:

👉🏻 LT2 + floats: thresh dev + lactate clearance
👉🏻 6-minute LT2 intervals: threshold development
👉🏻 400m intervals: VO₂ max and running economy

Couple these sorts of sessions with your easy + compromised workouts and you’ll be flying come race day 🚀

TB

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End of an Era!!! 🍾🎆 No longer an Enable/BPMA Employee. Won't see me down at the track as much guys !!!! 😢

13yrs have flown by!!!! So many highlight over the past decade and abit, from working down at the track. Met some of the most amazing people that'd I'd never have the chance of getting to meet anywhere else. So many training sessions were completed: whether it'd be running, flipping tires, pulling sleds or just moaning at certain @tracklife coaches for not knowing what a rest period is. So many memories I will treasure for the rest of my life!!! Honestly grateful for everything this place has given me, felt like a 2nd home at times, wasn't the most fancy gym but gave me so many opportunities that have helped me become the man I am today💪🏽💪🏽💪🏽

Looking forward to the next step and adventure!!! Again thanks so much to everyone that was always friendly whilst I was working there, to all the training partners that have broke sweat with me down at the track and to all my friends/colleagues for making it such an amazing place to work💙

Had to post that first pic coz @charlesdraper__ has started to circulate it around Battersea 🤦🏽

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It’s official. PT Mastery is back.

Our next workshop is happening Monday, 21st September 2026 at The Lighthouse Social, London.

A day designed for coaches who are ready to think beyond the session, refining how they position themselves, build their business and create a career with longevity.

Expect practical insight, honest conversations and a room full of coaches committed to raising the standard.

PT Mastery Workshop
21.09.26
The Lighthouse Social, London

Spaces are intentionally limited.

Tickets are now live. Secure your place via the link in our bio.

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Better post this because I do pull ups now. 15 actually (assisted but whatever)

Goal to be able to do at least one unassisted before I turn 40, and obviously the delusion in me had me asking @mromg if he thinks I could immediately do a muscle up now.

Stay delusional kids, it’s basically manifesting x

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Yoga alone isn’t enough. Yoga for me is my thing, always will be my thing, like people get runners high I get a yoga high there’s actually nothing that makes me feel stronger. But understanding your body and in my case extreme hypermobility, strength is something that helps me be the best yogi I can be.

And because I’m so delusional and genuinely believe there’s nothing I can’t do my favourite part of the week is stressing @mromg out by telling him I want to use the man weights when actually my arms can just about bare 4kg 🥰🤣 but we move.

Just a yoga girl thinking she could compete in the Olympics as a power lifter. One day kids one day

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