Core PT Fitness

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Core PT Fitness

Performance coaching, Personal Training, and Programming. Athlete competing in various disciplines.

12/11/2025

An FAQ I get asked: “What’s the ideal weight for my Hyrox performance?”

The truth… there’s no “ideal.”

Hyrox isn’t a one dimensional sport. You only need to take one look at the elite fields and see vastly different body composition.

The ideal body comp you perform best in will come from applying the desired training stimulus and chasing improvements in performance numbers, not chasing a number on the scales, or body fat %.

You’ll find your sweet spot through training, recovery, and time. Let your body adapt to the demands, fuel it well, and trust the process.

That being said, your best performance weight is the one you can move most efficiently at.

Can weight loss improve performance? Yes
Can weight gain improve performance? Yes
Can either hinder performance? Yes

Trial and Error. Adjust. Repeat. 
That’s how you find your optimum.

For me personally I’ve been both 78kg and up to 88kg. My optimum I feel lies around 82kg.

26/10/2025

Hyrox Pro Doubles || 54:25 13th overall.

Race rust got the better of us. A few costly mistakes that when there’s no real margin for error cost us some time, the good thing is we know where we made them and they’re easy to fix. A sub 53 / 52 is where I think we can be.

5 weeks ago we both ran 10 hour Ironmans. These races couldn’t really be further apart in terms of their requirements, one slow and steady for 10 hours, one on the rivet for 50 odd mins. I’m not sure there’s many athletes in the WORLD who would be capable of these feats so close together. If there is, tag away and I would love to hear from them.

This was a nice ice breaker for the season. 3 weeks time we both dip our toe back in the solos knowing we are close to sub 60 shape now - the Dublin race will mark my first 12 months in the sport so it would be nice to do it there.

Back to a 2 weak “peak” before a little taper into Dublin.

What a weekend with our tribe from so many inspirational moments, team encouragement and group camaraderie.

A great moment was seeing my wife, our TM complete her first Hyrox 👏.

Say what you want about the world of fitness (not just Hyrox), there isn’t many better communities out there.

23/10/2025

Last few sessions, keeping sharp but trying to stay fresh.

Deload is always about reducing the load but keeping that sharpness and intensity.

First Hyrox of the year, looking to bag an early 🌎 spot.

Pro Doubles with .fitness .

Sat night 19:20.

18/10/2025

Today was the one year birthday throwdown .

The Core Gym was the last addition to the core family behind the coaching and the retail business . It was our chance to combine the 2 organisations to provide a base for a community and a showroom for our products.

I’ve mentored gym owners and PTs for years. The main thing I’ve seen with gyms is them lacking identity. They follow the trends not the passions of the owners / coaches. They sell what they think sells, not what they want to sell. We’re different. As owners of the gym, we are in it everyday, training, talking to members, sharing our enthusiasm and knowledge, driving our community. Our passion is functional fitness, and we’re bloody good at delivering it.

I’ve loved my business journey over the last 15 years, the lows have made the highs, the struggles have made the rewards, the unbalanced periods have created the stability. The major turning point was it becoming a full family business with .

The core group is expanding every month but one thing that remains at the gym is the tight knit community spirit and camaraderie, it’s perhaps one of my highlights over the last 15 years, it’s taken me back to my routes of the BootCamp days, running round fields, chucking beer kegs and tractor tyres about, we were one of the firsts to do it before it became popular.

The is the core group, and were to help people find a way, today reminded me of that again.

Thanks to all our athletes, members of the coaching team and staff, members and customers of the gym and everyone who continues to purchase from the . We commit to improving in any way we can, always.

14/10/2025

Last week of a 3 week build - it starting to hurt a bit 🥴

Body is feeling nicely cooked so will be looking forward to a bit of an easier week next week before the first hyrox race of the season, pro doubles with .fitness in Birmingham.

Tried a couple of new things in this block, so keen to see how that transfers to the dance floor.

Main focuses:

- get efficiency back in the movements
- increase erg volume
- re introduce threshold running post Ironman
- move the strength needle
- get some data points for the next 9 months ahead

The Hyrox standard is getting better and better now the sport is reaching new levels of professionalism and I’m 💯 here for that.

12/10/2025

This weekend we officially celebrated the retirement of my amazing Mum.

Those close to me know the special bond I share with my parents.

My mum is a proper tough cookie, worked her backside off all her life to raise a family and carve out a fantastic working career where she constantly excelled and progressed. You wouldn’t know, she’s gone about working life her way, quietly but fiercely determined and it’s all been for her and her family.

I haven’t heard my mum moan many times, a master at telling you when to get on with it, stand up and be counted, don’t let your personal standards drop, but then knowing when you needed the arm round you, a pair of ears to share your problems, she is a real leader of her tribe.

Mum we love you, happy retirement ❤️

10/10/2025

Endurance isn’t about how hard you can try.

It’s about how efficient you can become.

When I started delving into the world of Hyrox 12 months ago I was shocked at how misunderstood most people doing it were when it came to training for endurance sports.

Full hyrox Pro Singles Sim with .fitness

57:24 Avg HR 155.

There’s never been any shortcuts to endurance sports.

Periodised training blocks, rinsed and repeated, with progressions.

I’m in the shape of my life and it still excites me 😃.

05/10/2025

Feels so good to be out of Ironman Prep.

Back to my favourite kind of Sundays.

Sunday AM run: LT1 work, main set 6 x 5 mins @ 6:30s / 5 mins 7:30s.

Trip out with the family to the garden centre, shock of the day, Christmas stuff everywhere in October 😮😱!!!

PM workout: easy aerobic in the home gym heat chamber. 10k bike, 100 squats, 5k ski, 100 squats, 5k row, 100 squats.

Sunday dinner and playtime with the boys again whilst mum runs and walks king kev 👑 🐶.

A little insight into the world of chasing elite athleticism and balancing a young family.

It was easier to chase performance goals pre children but I’ll never let that define my progress, nor will we let it define mine and business and community dreams.

Address

South Cave

Website

http://www.coreptfitness.co.uk/

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