MY TRAINING

The primary piece of wisdom I learnt from practicing Buddhism in Thailand was the “middle way”: balance sits between extremes. Applied to fitness, this translates to hybrid training — building both strength and cardiovascular capacity rather than chasing one at the expense of the other. Two of the biggest predictors of longevity in the scientific literature are VO₂ max and muscle mass. My training is designed to keep me in the top 2% of both for my age.

I started lifting weights over 20 years ago and riding bikes even earlier. Only more recently did I begin running longer distances, not to race anyone but to condition my body and mind in a different way. My training has evolved into something advanced but sustainable — a rhythm I can recover from while still improving. Hitting a VO₂ max of 60 became a new challenge, and with it came a sharper focus on how to sequence strength and endurance without burning out. Hybrid training is still a young science, but it’s one of the most exciting frontiers of fitness.

I’ll never be the biggest guy in the gym or the fastest runner in town — and that doesn’t matter. What matters is balance. I can squat, press, and pull more than my own bodyweight, then head out for a 20km run or long ride. That’s a level of performance across domains that feels real-world strong and more valuable than any single pursuit. In late 2024 I hit my long-term physique goal — 90kg bodyweight, up from a low of 62kg when I first committed to transformation. I reached a point where aesthetics, strength, and function aligned, and finally stepped off the body-dysmorphia treadmill. Now my aim is to maintain, refine, and push longevity.

On average, my weekly training breaks down as:

• 5 hours lifting weights
• 3+ hours running (varied intervals, tempo, and easy pace)
• 2+ hours hiking or biking
• Evening yoga or stretching to reset and aid sleep

Seasonality is baked into my approach:

• Summer — outdoors: trail running, MTB, long rides, enjoying strength in the sun.
• Autumn — strength-focused: heavier lifts, higher protein.
• Winter — consolidation: volume weights, steady cardio, joint protection.
• Spring — endurance push: longer runs/rides, higher carb intake.

I adapt my calories to these cycles — more protein when I’m building, more carbs when I’m pushing output. Sundays are always for active recovery — either a long hike, forest trail, or slow spin-bike session with oxygen concentrator to simulate altitude.

This is training for a lifetime of capacity. Not about medals, not about max lifts — but the ability to run, lift, ride, and hike at a level most people half my age can’t touch. That’s what hybrid fitness means to me.

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Here’s how I currently structure my week — a balance of lifting, running, riding, and recovery that hits both strength and VO₂ max without burning me out.