I’m Always Sore—Here’s Exactly What I Do About It

Can You Do HYROX With Asthma (Here’s The Truth)

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Can you do HYROX with asthma? As an athlete with asthma preparing for my first HYROX race, this is the exact question I asked myself. In this episode, I break down what HYROX actually is, why it can feel especially intimidating when you have asthma, and the strategies I use to manage my breathing, heart rate, and energy during high-intensity training. We dive into heart rate zones, aerobic vs. anaerobic training, loud audible exhales, transition pacing, and how to stay in control of your breathing during a race that pushes your lungs and body to the limit. I also share lessons from my first HYROX simulation, including the pacing strategy that helped my partner and me finish in under 59 minutes, plus why I believe athletes with asthma absolutely can succeed in HYROX with the right preparation and awareness. Whether you're training for your first HYROX, exploring hybrid fitness racing, or simply trying to improve your endurance with asthma, this episode will help you approach high-intensity training with more confidence and control. In this episode: * What HYROX is and why it’s so demanding * Why asthma makes high-intensity racing harder * How heart rate zones affect your breathing and endurance * The breathing technique that helps me stay in control * Why transitions can make or break your race * How to approach HYROX as a beginner with asthma * The strategy I used during my HYROX simulation If you’ve ever wondered whether asthma limits what you can achieve athletically, this episode is for you. Chapters: 00:00 Welcome to Athlete With Asthma show 01:00 Can you do HYROX with asthma? 01:47 Growing up as an athlete with asthma 02:59 Why HYROX is long-duration HIIT 03:55 Why asthma makes HYROX harder 04:04 Heart rate zones explained simply 05:37 The zones you race in during HYROX 08:05 Why breathing rhythm breaks down 09:32 Tools to control your breathing 10:13 The power of loud audible exhales 12:12 My transition pacing strategy 15:15 Why beginners should train with a partner or relay 15:54 My HYROX simulation results and strategy 17:20 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

I’m Always Sore—Here’s Exactly What I Do About It

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Do you feel sore all the time from workouts, running, HYROX training, or just staying active? In this episode, I break down the difference between good soreness and bad soreness, how to tell if your body is recovering or warning you, and the exact recovery strategies I personally use as an ultra runner and HYROX athlete training 6 to 7 days per week. You’ll learn: * How to identify healthy muscle soreness vs injury warning signs * Why movement is one of the best tools for recovery * When to train through soreness and when to back off * How sleep, hydration, stretching, and nutrition impact recovery * What helped me recover from plantar fasciitis without stopping training * My thoughts on cold plunges, CBD, acupressure, chiropractic care, and massage therapy If you’re an athlete, runner, hybrid athlete, or someone trying to stay active while managing soreness and recovery, this episode will help you train smarter and recover better. I also share how I manage soreness while balancing ultra running, HYROX training, strength training, tennis, yoga, and asthma. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why I always feel sore 01:36 How to identify good soreness 03:57 Warning signs of bad soreness 07:21 My training volume as an athlete 08:35 The movement test for soreness 09:27 How to train smart while sore 12:11 Recovery nutrition, hydration, and sleep 13:32 Stretching and yoga for recovery 14:31 Cold plunge and cold shower timing 16:47 CBD, arnica, and acupressure tools 19:15 Chiropractic care, massage, and recovery 20:43 Free healthy living guide 21:25 Final thoughts and an Invitation to join Athlete With Asthma Healthy Living Guide ▶️ Other Helpful Video: * How I Healed Plantar Fasciitis Without Stopping Running: https://youtu.be/oKZrNe_Q1Pw [https://youtu.be/oKZrNe_Q1Pw] I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Training for Hyrox with Asthma | Complete Weekly Schedule

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Training for HYROX with asthma might sound impossible, but it can absolutely be done with the right strategy, pacing, and mindset. In this episode, I break down my full HYROX training plan after completing my first HYROX simulation. I share what surprised me most, which stations crushed me, and how I’m structuring my weekly workouts to improve endurance, strength, conditioning, and lung capacity without burning out. We cover: * What HYROX actually is and how the race works * The hardest HYROX stations and how to train for them * How asthma changes pacing, recovery, and conditioning * My weekly running mileage and HIIT routine * Why rowing is one of the most underrated HYROX tools * How I use progressive overload to build stronger lungs * Why HYROX can be a powerful challenge for athletes with asthma Whether you’re new to HYROX, training for your first race, or trying to improve your fitness while managing asthma, this episode will help you build a smarter foundation. If you’ve ever been told your asthma limits what’s possible, I hope this episode shows you otherwise.   Chapters: 00:00 Welcome to Athlete With Asthma Show 00:44 Why I started training for HYROX 01:50 What HYROX is and how races work 03:13 HYROX race format breakdown 04:05 The hardest HYROX stations explained 07:27 Asthma pacing and conditioning strategies 08:09 My three-part HYROX training plan 10:38 Running mileage goals for HYROX 12:40 Why group fitness improves performance 14:39 Gym workouts I prioritize for HYROX 15:48 Rowing, grip strength, and endurance 18:26 Wall balls, lunges, and burpee training 19:48 Asthma safety tips and relay strategy 21:44 Final thoughts and an Invitation to join Athlete With Asthma Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

I Tried My First HYROX Simulation… Here’s What Happened

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] What happens when an ultra runner with asthma tries HYROX for the first time? In this episode, I break down my first HYROX simulation from start to finish, including the workouts that shocked me, the stations that crushed my quads, and how my endurance training carried over into hybrid fitness racing. If you’re an athlete with asthma, a runner curious about HYROX, or someone looking to build stronger lungs and better conditioning, this episode will give you a real look at what HYROX feels like physically and mentally. I cover: * What HYROX actually is and why it’s exploding in popularity * The difference between solo, partner, and relay divisions * My easiest and hardest HYROX stations as an ultra runner * How asthma impacted pacing, heart rate, and recovery * Why running is a massive advantage in HYROX * The stations I’m focusing on most in training * My finishing time and goal for my first solo race One of the biggest lessons from this experience was realizing that endurance still matters, even in a one-hour race. The mental calmness that comes from ultra running completely changed how I approached HYROX, especially during the hardest moments. Whether you’re training for your first HYROX race, trying to improve your conditioning, or learning how to perform better as an athlete with asthma, this episode will help you train smarter and think differently about endurance. Drop a comment and let me know: What’s the easiest and hardest HYROX station for you? Chapters: 00:00 Welcome to Athlete With Asthma Show 00:44 What is HYROX explained simply 02:16 HYROX simulation and hybrid training setup 03:49 HYROX race formats and divisions breakdown 06:59 Easiest HYROX events ranked (athlete perspective) 14:21 Hardest HYROX stations and what made them tough 18:44 Finish time, PR, and heart rate strategy 20:25 Solo vs partner HYROX performance differences 22:00 Key lessons from HYROX and training takeaways 25:32 Final thoughts and an invitation to join Athlete With Asthma Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

Couch to 5K (The Simple Plan That Actually Works)

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] If you think running a 5K feels impossible right now, this will change how you see it. There was a time I couldn’t even run a mile. Not because of asthma, but because I didn’t enjoy running at all. Fast forward a few years, and I’m running and winning 100K ultramarathons. In this episode, I break down the exact system I used to go from zero to finishing races and how you can use it to go from couch to 5K in just a few months. You’ll learn the four key principles that actually matter: * how to use progressive overload to build endurance safely * why walking is the fastest way to start running * how to strengthen your lungs and improve efficiency * how to structure your training with a simple build, drop, taper model We also cover what your weekly training should look like, including long runs, short runs, stretching, and optional workouts like HIIT and strength training. This is not about surviving one race. It’s about building a body that can run consistently, recover faster, and keep improving. If you’ve been stuck, overwhelmed, or unsure where to start, this gives you a clear, proven path forward. Start where you are. Build gradually. You’re closer than you think. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 The couch to 5K promise 01:24 The sauna story setup 02:06 Progressive overload explained 02:29 How asthma shaped lung training 05:26 Why walking comes before running 06:44 How to strengthen your lungs 07:44 Why progress compounds over time 09:43 The build, drop, taper plan 11:27 Weekly mileage made simple 14:09 What your peak week should look like 15:54 Essential workouts for beginners 17:05 Long runs vs short runs 19:27 Why stretching is non negotiable 20:13 Optional HIIT and strength training 23:39 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.