This is the space to ask questions Ryan...keep it up! I will have your RPE's done when you get the results back.

Great discussion here. I’ll add one key thing from a physiological standpoint ...your body’s priority under load is oxygen delivery and CO₂ clearance, not the pathway the air takes to get in. Nasal breathing can be a useful training constraint at low intensities to build awareness and efficiency, but when intensity rises (or anatomy gets in the way), forcing it increases stress and actually drives heart rate up. For racing, focus on breathing rhythm, full exhales, posture and appropriate pacing. When those are in place, heart rate tends to self-regulate far better than when we try to control it directly. Breathe in a way that supports the effort you’re asking your body to produce. Calm, controlled breathing beats “perfect” breathing every time. Awesome question for the platform Catherine.

Thanks for your question Ana and yes, what you experienced is completely normal. This workout is not designed with a fixed “rounds completed” target. At a 5:00/km run pace, you’re already spending 2:30 of each block just on the run. Once you layer in the station work that follows, completing two full rounds inside 12 minutes would require either: - Pushing above the intended RPE on the run, or - Exceptionally fast station execution. Neither is the goal here. Were you able to: - Hold the prescribed run pace RPE? - Maintain consistent effort across all three zones? - Finish each round shortly after the time cap? If so, suggests you paced this very well. Think of each block as a time-based performance window, not a race against the clock. Reps accumulated and consistency of output are more meaningful than rounds completed. If you finished the session feeling worked but not destroyed and your pace didn’t collapse in later zones, then you executed this exactly as intended. Nice work Ana!

Great question. Non-motorised treadmills demand a slightly different approach than ground running. Focus on posture and mechanics first: stay tall with a small forward, keep your stride short and aim for consistent cadence rather than pushing the belt. If you try to “force” the treadmill, efficiency drops quickly. Once rhythm is established, it becomes a very effective tool for developing sound running mechanics and aerobic control.

@Ben Lount Hi Ben, for run testing, I’d recommend using the short indoor track rather than a manual treadmill. Testing is about repeatability and transferable pacing. Cornering, while challenging, is still a closer representation of real-world running than a self-paced belt. When we speak of HYROX specifically, it is also more race specific. On a manual treadmill, belt mechanics and fatigue can skew RPE at higher intensities. If corners disrupt rhythm above RPE 7, focus on smooth exits and relaxed cadence rather than forcing speed. Consistency of environment matters more than perfection.