WDM Coaching

Training is a stressor.

That is not a bad thing. It is the whole point.

A hard session should take something out of you. It uses fuel, loads tissues and temporarily reduces performance. With enough recovery, that is the signal your body uses to rebuild.

But more stress is not automatically more adaptation.

The same session can be productive one week and take the p**s out of the rest of your training the next. Sleep, work, food, previous training, pain and what you need to do afterwards all change the actual dose.

The question is not just, “Can I finish it?”

It is, “Can I absorb it, repeat it, and make the rest of the week better?”

The new DEKA FIT Pathway is now live inside the WDM Complete System.

This is an 8-week programme built around the actual demands of DEKA FIT:

10 x 500m runs.
10 functional fitness zones.
Strength, threshold work, aerobic conditioning and DEKA-specific capacity.

The week follows a clear quality day / easy day structure, so the harder work is concentrated where it belongs and the aerobic sessions stay easy enough to recover from.

Across the block, you’ll work on repeatable running under fatigue, strength with the DEKA loads, better Row, Ski and Air Bike efficiency, smoother transitions and greater durability through the final stages of the event.

No weekly full simulations. No random circuits thrown together because they look hard on Instagram. Just a progressive programme designed to make you better at the whole race.

Available now inside WDM Complete.

Training should fit your goal, experience and life. It should not force every athlete into exactly the same week.

That is how the WDM Complete System works.

Start with Test Week to establish your current level and training targets.

Then choose the pathway that matches your goal, whether that is HYROX, running, DEKA, Deadly Dozen or something else.

From there, choose the track that suits your availability, desired training volume, impact tolerance and training history. The biggest track is not automatically the best one. The right track is the one you can complete consistently and recover from properly.

Then get to work.

When a race, holiday, break or setback changes the plan, you do not need to start again. Use the appropriate deload, peaking, recovery, holiday or rehab plan before continuing with your pathway.

One system. Multiple goals. A clear way forward.

Find the WDM Complete System through the link in my bio.

THE HYROX TRAINING PLANS NOW HAVE 4 OPTIONS 👇

1️⃣ HIGHER VOLUME
12–14 hours of training per week, with up to five double-training days. Built for athletes with the time, training history and recovery capacity to handle more work.

2️⃣ HIGHER VOLUME — LOWER IMPACT
The same overall structure and training volume, but with more off-feet aerobic conditioning to reduce the amount of running and mechanical loading.

3️⃣ LOWER VOLUME — RUN FOCUS
One session per day, with the programme weighted towards improving your running. You’ll still complete the strength, HYROX-specific and station work needed to race well, but running development is given greater priority.

4️⃣ LOWER VOLUME — STRENGTH FOCUS
Also one session per day, but with more emphasis placed on building strength, station capacity and durability while maintaining the running required for HYROX.

The goal isn’t to create four completely different programmes for the sake of giving people more buttons to press.

It’s the same HYROX training system, adjusted around how much you can realistically train, how much impact you can tolerate and what you actually need to improve.

More choice. More control. Less forcing your life around a programme that wasn’t designed for you.

The new Run Focus option is available now.