Instagram story viewer> @trainedbytr> Posts

Tom Redmond | Hyrox Performance Coach

@trainedbytr

7.1K

followers

3533

following

Official @hyroxuk Performance Coach 🏁
Head coach @transfitwidnes 📍
Coached 100+ everyday athletes to the start line 🏆
Become race ready today 👇🏻

POSTS STORIES REELS TAGGED

Download All

As progress pictures goes this one is close to home 🏠

This is my very own skin and blister (sister) @liv_chapelhow and her incredible journey.

Liv messaged me back in December last year with a simple message as you’ll see in slide two.. to get her fitness back and change her current training style.

And potentially do a Hyrox, but I’ve not crossed that bridge yet! 😂

Not only has her training changed, her mindset has changed and well the results speak for themself..

The weight loss and inches dropped are just a byproduct of the hard work Liv has put in over the past 6 months,

As you should know Liv is also Mum to my two beautiful nieces so has to balance life as a mum as well as life as Liv and she has done just that by raising two beautiful girls alongside her own training.

Yes we’ve had to change some training days and lengths,

Yes she doesn’t train 5/6 days a week,

Yes she’s not on stupidly low calories,

She’s achieved this by hard work, communication and teamwork with myself and having the right attitude knowing it may take time to get where she wants to be.

But as I’ll always say,

Slow and steady wins the race.. and stays off!

Not only am I a proud coach this evening, I’m a proud brother and can’t wait to see where we go with this 💜

If you’re in the same boat as Liv and just want to get your fitness back AND drop some weight to feel INCREDIBLE, drop me a message and let’s get the ball rolling 🤝 taken in Widnes by @trainedbytr

185

11

3 months ago

Introducing your @hyroxesp 30-34 Women’s Doubles Champions 🏳️🏆

@gabriellaneilson & @ashley.r.mc put absolutely everything out there on the dance floor and well.. they got their rewards!!

A full rundown to come but this post is for the girls,

Well done you two, incredibly proud of you both!

Onto the next 👀 taken in Madrid, Spain by @trainedbytr

403

52

10 months ago

As a Hyrox performance coach, weight loss has honestly never been the main thing I push.
 Not because it doesn’t matter to some people, but because performance, strength, confidence and longevity will always come first in how I coach.

We train to move better.
 We train to get stronger.
 We train to perform.

Chasing the scales alone can be a dangerous game, especially in a sport where fuel, recovery, and mindset matter just as much.

So most of the time, I’ll happily ignore the number and focus on output instead.

But then someone like Sadie comes along.. who commits fully. 
She trusts the process and shows up, trains with intention and eats to support this performance not to punishing herself

And when she decided she wanted to drop some weight alongside chasing performance… the results speak for themself.

Not because we chased fat loss at all costs.
 But because the habits were right.
 The training was smart.
 The consistency was unreal.

That’s when weight loss becomes a by-product of doing things properly and not the obsession driving everything else.

And that’s what makes it so rewarding as a coach. Seeing someone achieve something they wanted, without sacrificing anything along the way.

Sadie is proof that when the foundations are solid, the results are worth it. Every single time.

Performance first.
 Process always.
 Results will follow. taken in Widnes by @trainedbytr

152

3

8 months ago

Most athletes think a slow row means they need to move faster.

Usually it’s not the speed of your rosy d .

It’s pacing.

The 3 mistakes I see most on the rower:

1️⃣ Going out too hot on the first 200m.

Fresh legs and adrenaline make a fast split feel easy early on, so you have a pace you can’t hold and blow up long before the finish.

To fix this: Hold back 5-10% on the first 200m versus what feels “comfortable”.

Settle into a split you can actually repeat to the end, not just survive the start.

2️⃣ No plan for stroke rate and it creeps up as you fatigue.

Rushing your stroke rate as you get tired feels like you’re working harder, but it shortens your stroke and actually slows your split down while your technique goes out the window.

To fix this: Pick a stroke rate you can hold with good length and drive, and keep it steady rather than letting fatigue push it up.

Long, powerful strokes beat short, rushed ones.

3️⃣ Treating every stroke the same instead of pacing to what’s next.

Emptying the tank on the rower leaves you wrecked for the run or station straight after.

To fix this: Use the last 100-200m to settle your breathing and start shifting your focus to what’s coming next.

Your pulling strength might already be good enough,

But it’s the pacing and stroke efficiency that’s costing you seconds.

Save this before your next race, it may be the difference between a PB or not. taken in Glasgow, Scotland by @trainedbytr

13

0

11 hours ago

Another brilliant turnout for tonight’s @transfitwidnes class tonight, don’t miss our biggest Friday night show down this week with @jubelbeer & @pixiswidnes coming down!

@jamieryan.365mthd, @ds.pt and myself are planning and getting involved ourselves!

You won’t wanna miss this.

Book on via the TF app 📱 taken in Widnes by @trainedbytr

22

0

a day ago

Post Monday morning run thoughts.

Celebrate yourself and doing hard things.

That’s all, happy Monday. taken in Berlin, Deutschland by @trainedbytr

86

7

2 days ago

Post run thoughts with the @thebu.club being away,

We want to challenge you for October,

Find your 5k, 10k, half marathon, whatever it is, and go chase down that PB!

We’ve yet to decide on a forfeit but hopefully it won’t come to that!

Have a boss Sunday x taken in Widnes by @trainedbytr

41

13

3 days ago

Not long till my next outing on the dance floor 🛷

Boys are back in Brum for another go at relays, substituting out Joe for the other half of Jay squared,

Excited to full send for 20 mins and have a ball with the box of toys 🧸 taken in Birmingham, United Kingdom by @trainedbytr

36

0

4 days ago

Salt Lake City Hyrox & Dani’s first solo race ✅

We went into this with one target: get under 1:30.

Dani came out the other side with a 1:23 🤩

First time racing solo, in a new city, altitude adjustments & no teammate to share the load of the race.

And she only went and smashed the target by 7 minutes.

This one is brilliant given how we’ve changed Dani’s approach to training.

Less volume, more structure, intensity where it actually counts and every session building toward exactly this.

Washington ☑️
Salt Lake City ☑️
Next up: Dublin 🇮🇪
Then she’s over to join us in Manchester too. 🏴󠁧󠁢󠁥󠁮󠁧󠁿

The consistency is the story here.

Not one big performance but a string of them, each one building on the last.

Absolutely delighted for her.

DM “READY” if you want that same kind of structure behind your training. taken in Salt Lake City, UT by @trainedbytr

26

0

5 days ago

MEN’S DAY x ANDY’S MAN CLUB 🖤

The lads are teaming up to raise awareness for Andy’s Man Club because checking in on the lads matters. Free to join, donations welcome on the day.

🏋🏽 A big group workout at TF.
📍 Transfit Widnes, Cross St, Widnes WA8 6HS
📲 Book your spot via the Transfit app

Come move, connect, and support a cause that saves lives. #ITSOKAYTOTALK taken in TF Widnes by @trainedbytr

145

4

6 days ago

CAPTION CONTEST 🏆

As mentioned on Tuesday night’s class..

Here’s your opportunity to plan next weeks class..

Give me your best caption in the comments ⬇️ taken in TF Widnes by @trainedbytr

27

19

6 days ago

Most athletes think a slow burpee broad jump split means they need to move faster.

Usually it’s not speed..

It’s efficiency.

The 3 mistakes I see most on burpee broad jumps:

1️⃣ Going out too fast on the first few reps.

You rush the drop and jump early because adrenaline’s high, but your chest never fully touches, your jumps get sloppy, and you end up doing more reps than you think for the same distance.

To fix this: Hold back 5-10% on the first few reps versus what feels “comfortable”. Build a rhythm you can actually repeat for the full distance, not just the start.

2️⃣ No plan for how your jump distance should change as you fatigue.

Chasing big jumps early feels productive but burns your legs fast, so your jumps shrink later and you end up needing extra reps to cover the same ground.

To fix this: Pick a jump distance you can hold consistently rep after rep, even if it’s shorter than your “best” jump. Fewer, more efficient reps beats more, sloppier ones.

3️⃣ Treating every rep the same instead of pacing to the station ahead.

Redlining on burpees leaves you gasping and uncoordinated the second you stand up into whatever’s next.

To fix this: Use your last few reps to control your breathing on the way up, so you’re moving straight into the next station instead of recovering from this one.

Your speed might already be good enough,

But it’s the pacing and jump economy that’s costing you time.

Save this before your next race, it may be the difference between a PB or not. taken in Manchester, England, UK by @trainedbytr

50

0

19 days ago