THE FUNCTIONAL FITNESS PROTOCOL

MOBILITY IS THE NEW BASE MILEAGE

Decades of running and cycling build a powerful aerobic engine and quietly restrict the hips, ankles, and thoracic spine. Chapter 8 makes the case for treating mobility work like base mileage.

5 min read →

WHY I SWITCHED TO CROSSFIT AND HYROX AFTER TWO DECADES OF ENDURANCE RACING

Nineteen years of triathlon, 300+ finish lines, and a cardiology literature that finally made me ask what I should be training instead of just how much. Why grip strength, power output, and mobility took over where mileage left off.

8 min read →

THE HOUR THAT REPLACES TEN: WHY FUNCTIONAL TRAINING BEATS ENDURANCE VOLUME AFTER 50

A serious Ironman training block runs 10-20 hours a week. A competitive Hyrox or CrossFit week runs 4-6. Here's the honest, hour-by-hour comparison -- and why the gap matters more, not less, after 50.

5 min read →

GRIP STRENGTH IS THE LONGEVITY METRIC ENDURANCE ATHLETES IGNORE

The PURE study tracked 139,691 adults across 17 countries and found grip strength predicts all-cause mortality better than blood pressure. Most endurance athletes have never tested it. Here is what the data shows — and the three exercises that move the number.

8 min read →

WHY POWER OUTPUT DECLINES FASTER THAN STRENGTH AFTER 50 — AND HOW TO STOP IT

Endurance training develops sustained aerobic output. It does not develop power — the rate of force development that declines 3–4% per year after 50 and predicts physical independence in later life. Here is what the research shows and how Hyrox, CrossFit, and HIIT rebuild it.

7 min read →