My wife keeps getting FITTER | An 8 month TRANSFORMATION! - Mark Lewis

Intro: This is a quick summary of My wife keeps getting FITTER | An 8 month TRANSFORMATION! from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Tiny, consistent gains in cardio, strength, and diet add up faster than you think. This approach is the cornerstone of effective, long-term fitness, where small, repeated efforts compound over time. The concept is explored further in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• A Hyrox‑style event is built on repeated 1 km runs alternating with functional‑strength stations (ski erg, sled push/pull, rowing, farmer’s carry).
• Focusing on pace consistency (about 5 min 10 sec per km) and small performance tweaks (e.g., 20 sec faster on a sled push) yields measurable improvements.
• Tracking your numbers (time, weight, reps) on a graph keeps you motivated and prevents plateaus.

Workout Example (Hyrox‑style circuit you can do on your own):

1. Warm‑up – 5 min easy jog.
2. Run 1 km at ~5 min 10 sec/km. Holding this pace is your primary goal. These repeated 1km efforts are a powerful tool; in fact, they’re one of the proven interval strategies to cut minutes off your 5K time.
3. Ski Erg – 500 m at a steady effort (aim for the same split you used in the video).
4. Run 1 km – keep the same pace.
5. Sled Push – 20 m, focus on a smooth, controlled push (try to be ~20 sec faster than your last attempt).
6. Run 1 km.
7. Sled Pull – 20 m, using a weight you can handle (increase the load gradually).
8. Row – 1000 m at a 1:45 split (use this as recovery after the push/pull).
9. Farmer’s Carry – 30 m with two kettlebells (start light, add 1–2 kg each week).
10. Run 1 km – finish the circuit.

Repeat the whole sequence 8 times (or as many rounds as your fitness allows), aiming to keep each run within 5 min 10 sec per km and to shave 10–20 seconds off each strength station compared to the previous round. Completing all 8 rounds means you’ve run 8km, building the kind of stamina needed for longer races. If you’re inspired to go further, our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance offers the perfect next step.

Practical Tips

• Record every lap and station time; plot the data to see the upward trend.
• Adjust weight or distance on the sleds and farmer’s carry only when you can still hit your target run pace.
• Use the 1:45 rowing split as a recovery gauge – if you’re slower, back off the load.
• Celebrate micro‑wins (e.g., a 30‑second faster run) rather than waiting for big jumps.

Closing Note: Try this Hyrox‑inspired circuit today, tweak the paces to fit your current fitness, and track your progress in the Pacing app. You’ll see those “tiny” improvements stack up fast – just like Jen’s! Remember to watch the full Mark Lewis video for more inspiration and details. Happy training

References

• My wife keeps getting FITTER | An 8 month TRANSFORMATION! - YouTube (YouTube Video)

Workout - Functional Fitness Baseline

• 1.0km @ 10'00''/km
• 3 lots of:
  • 1.0km @ 5'10''/km
  • 500m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 20m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 20m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 30m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 2min 30s rest
• 1.0km @ 10'00''/km

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