Without a coach, it is easy to train for months without knowing whether you are improving. A simple tracking system fixes that.
Keep a training log
Record:
- What you did.
- Key numbers: pace, weight, reps, time.
- How it felt (RPE). See training by RPE.
- How you slept, and any niggles.
A notebook, spreadsheet or app all work.
Use benchmarks
Repeat a few tests every 8 to 12 weeks. See five benchmark workouts.
Track key sessions
For regular sessions — threshold runs, strength lifts — compare numbers over weeks. Are you running faster at the same effort? Lifting more?
Race results
Your race splits are the best benchmark. See reading your HYROX splits.
Look for trends
One bad session means little. Look at trends over weeks and months.
Warning signs
If your numbers are dropping and you feel tired, you may need more recovery. See deload weeks.
Stay honest
Record the bad sessions too. They are just as useful.
Review regularly
Every month, look back. What improved? What did not? Adjust your training.