Athlete with Asthma Show

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

I cut 2.5 minutes off my HYROX time in less than eight weeks, even while dealing with illness and traveling.

The biggest change? I stopped thinking about HYROX training as simply working harder and started focusing on heart rate zones, race-specific conditioning, strength, and running volume.

In this episode, I break down the three workouts that helped me improve from roughly 1:09:30 to 1:06:30–1:07:00, with a specific focus on spending more time performing at a high pace without pushing unnecessarily into zone five.

You’ll learn:

The goal isn't just to train harder. It's to teach your body to move faster, recover better, and maintain a higher pace without burning out before the final wall balls.

Whether you're preparing for your first HYROX or trying to take minutes off your current time, these workouts can give you ideas for making your training more race-specific.

If you're training for HYROX, let me know in the comments: what workout has made the biggest difference in your race performance?

Always consult a healthcare professional before changing your training, especially if you have asthma or another condition that may affect exercise.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 The HYROX breakthrough
01:28 How heart rate zones impact HYROX
04:24 How to train your zones smarter
05:33 Workout one: race-pace simulation
13:02 Workout two: strength and cardio intervals
19:25 Workout three: run more to get faster
21:29 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

What if you could enjoy your favorite “junk foods” without completely wrecking your training or healthy lifestyle?

In this episode, I’m sharing some of my favorite healthier junk food alternatives that I actually eat regularly, including corn chips and guacamole, better potato chips, homemade and store-bought tortillas, low-sugar dairy-free ice cream, and cauliflower crust pizza.

The goal isn’t to convince you that junk food is healthy. It’s to show you how making smarter swaps can help you enjoy the foods you love while supporting your health, training, and long-term goals.

I’ll also share how I approach sugar, dairy, gluten, food cravings, and healthier alternatives, plus why giving yourself some grace can actually make it easier to stay consistent with a healthy lifestyle.

In this episode, you’ll learn how to:

Remember, you don’t have to train for just one race or event. You’re training for life.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:51 Why junk food can fit your lifestyle
02:44 Corn chips and guacamole
05:17 Choosing better potato chips
07:51 Tortillas, tradition, and family
10:16 Low-sugar dairy-free ice cream
14:15 A healthier pizza alternative
17:46 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

Traveling while training for a race can make it feel like you have to choose between staying on track and actually enjoying your trip. But you don't have to choose.

In this episode, I share how I kept training during back-to-back vacations just five to six weeks before my HYROX event without letting my workouts take over the trip.

You'll learn three practical ways to stay active while traveling:

I also share examples from my Alaskan cruise, including how I replaced wall balls with squat thrusters, used running to explore Skagway, and turned a hike in Ketchikan into one of the highlights of the trip.

Whether you're training for a race, following a fitness routine, or simply trying to live a healthier life, these strategies can help you keep moving wherever you go.

🔗 Resources I Mentioned in This Episode:

Chapters:

00:00 Welcome to Athlete With Asthma show
00:44 Why travel training requires a plan
01:10 Step one: plan around your race timing
03:09 Use drop weeks and taper strategically
06:02 Step two: keep moving while traveling
06:52 Swap exercises when equipment is limited
08:51 Step three: make exercise part of the trip
10:53 Explore through active travel and excursions
12:24 Why movement matters
13:40 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

Traveling can make it surprisingly easy to fall out of your normal health and fitness routine. On this Alaskan cruise, we found several ways to stay active, eat well, manage our energy, and enjoy the experience without completely going off the rails.

In this episode, I break down exactly what we did right for our health and fitness while traveling, what we would change next time, and the lessons you can apply to almost any vacation or trip.

We cover how to:

The goal isn't to make your vacation feel like another training block. It's to find a balance that lets you enjoy the trip while still taking care of your body.

Whether you're planning an Alaskan cruise, an all-inclusive resort, or another type of vacation, these travel fitness strategies can help you stay active, healthy, and prepared without missing out on the fun.

🔗 Resources I Mentioned in This Episode:

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Setting up your cruise for training
01:31 Why a gym and running track matter
02:59 Choosing non-alcoholic drinks
04:01 Balancing active excursions and downtime
05:47 Eating healthy on a cruise
06:50 Managing sugar and cheat days
09:35 Using masks to avoid getting sick
11:22 The lesson from sugary non-alcoholic drinks
12:53 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

Getting back to working out after being sick can be frustrating. Your fitness may have taken a hit, your energy might still be low, and your first few workouts can feel harder than ever. So, how do you safely rebuild your routine without pushing yourself too hard?

In this episode, I share 7 tips for getting back into your workout routine after being sick, based on my personal experience living with asthma and staying active. I'll walk you through how I approach returning to exercise, managing workout intensity, rebuilding consistency, and giving my body the time it needs to recover.

Whether you're a runner, an athlete, or simply trying to maintain a consistent exercise routine, these tips can help you approach your return to training with more patience and a better understanding of recovery.

Here's what you'll learn:

Getting sick doesn't mean you've lost all your progress. It's an opportunity to listen to your body, adjust your expectations, and gradually work toward your fitness goals again.

🔗 Resources I Mentioned in This Episode:

Chapters:
00:44 Welcome to Athlete With Asthma show
01:19 My Experience With Asthma and Illness
02:05 Seven Tips for Returning to Exercise
03:04 Tip 1: Reduce Your Workout Intensity
04:00 Tip 2: Prepare for a Difficult First Workout
04:52 Tip 3: Get Through Your First Two Workouts
05:52 Tip 4: Monitor How Your Body Recovers
06:38 Tip 5: Prioritize Hydration and Nutrition
07:28 Tip 6: Get Extra Rest and Sleep
07:49 Tip 7: Give Yourself Grace
09:48 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

▶️ Other Helpful Video:

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

If you want to get faster at HYROX, one of the most valuable things you can do is run a HYROX simulation before race day.

In this episode, I break down 5 ways I’m personally working to cut up to 10 minutes from my HYROX time over the next 12 weeks. My last simulation gave me a 69-minute baseline and showed me exactly where I have the biggest opportunities to improve.

A simulation is more than just a practice race. It helps you understand how your body performs throughout the event, identify where you are losing time, and figure out what you need to focus on before race day.

I cover the five areas I’m focusing on:

I also explain what I learned from my previous HYROX simulations, how doubles and solo racing can expose different weaknesses, and why your running strategy needs to change as fatigue builds throughout the race.

Whether you're preparing for your first HYROX or trying to take 5 to 10 minutes off your current time, a simulation can give you the information you need to train with more purpose.

What would you focus on if you needed to cut 5 to 10 minutes from your HYROX time in the next 12 weeks? Drop your tips in the comments.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Why race simulations matter
01:31 My 69 minute simulation and 10 minute goal
02:52 Five ways I’m cutting HYROX time
03:00 Cut time with faster transitions
04:54 Learn to run on tired legs
06:21 Master brutal stations under fatigue
07:34 Improve form for speed and efficiency
08:41 How coaching and community can help
10:08 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

Working with a fitness coach can be one of the most powerful ways to reach your goals, especially when you have a specific performance goal in mind.

Throughout my life, coaches have helped me become a better athlete, from soccer and ultimate Frisbee to yoga, HIIT, ultramarathons, and now HYROX. But even with years of experience, certifications, and knowledge, I’ve learned that there are limits to what I can accomplish on my own.

In this episode, I share 5 reasons why working with a fitness coach can help you reach your goals faster and become a better athlete.

The right coach should push you harder than you would push yourself, understand your individual needs and limitations, provide experience and strategies you may not discover on your own, encourage you when things get difficult, and take some of the guesswork and stress out of training.

I also share how working with my ultramarathon coach Caitlin helped me prepare for and ultimately win a 100K race, and why I decided to work with Scott at Endorphin as I pursue my goal of competing for a podium at HYROX Denver.

During a recent HYROX training session, Scott challenged me to run a kilometer in under 4:10 after my legs were already exhausted. I finished in 3:54. That moment reminded me exactly why having the right coach can make such a difference.

If you’re training for a race, trying to get stronger, improving your fitness, or working toward a major athletic goal, this episode will help you understand what to look for in a coach and why investing in the right guidance can help you reach your potential.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Why working with a coach matters
00:56 How coaches shaped my athletic journey
02:21 From yoga to HIIT certification
03:55 The ego of training on your own
05:12 Reason one: How a coach pushes you further
05:43 Reason two: Finding a coach who understands your limits
07:47 Why I hired a HYROX coach
09:28 The value of honest, objective feedback
11:50 My HYROX training breakthrough
15:19 How a coach can help you get faster
16:55 Less stress and more effective training
18:14 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

What if the results you want are already happening, even if you cannot see them yet?

In this episode, I share why fitness results take time and how sticking with your training can completely change what your body is capable of. From being told as a child with asthma that I would never be an athlete or runner, to completing marathons and winning a 100K ultramarathon, my journey has taught me that progress comes from stacking small wins over time.

I started with something as simple as going five minutes without needing my inhaler during exercise. Eventually, those five-minute wins became 10 minutes, 20 minutes, an hour, a full soccer game, and eventually multiple games.

Years later, the same principle helped me go from a six-hour first marathon to running a marathon in about five hours on demand.

The lesson? Your body can change. Your abilities can change. And the small things you do consistently can add up to incredible results.

In this episode, I talk about:

If you're feeling frustrated because your results aren't showing up as quickly as you'd hoped, I hope this reminds you to keep going. You do not need to transform overnight. Keep showing up, keep stacking those wins, and give your body the time it needs to adapt.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Why fitness results take time
01:05 How asthma shaped my athletic journey
01:48 The power of stacking small wins
02:45 From soccer to becoming a runner
03:57 Lessons from my first ultramarathon
05:37 Winning my first 100K
06:36 Why consistency beats constantly changing workouts
07:58 Remembering what you once couldn't do
09:27 Stop training for events and start training for life
11:15 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

What if you could mix up your workouts without losing progress?

In this episode, I share my four-step framework for adding variety to your training while still staying focused on your goals. Whether you're training for a marathon, HYROX, an ultramarathon, a sport, or simply trying to stay healthy and active, knowing how to change your workouts strategically can help you become a more well-rounded athlete.

After running thousands of miles, completing dozens of marathons, and training for events like a 100K, I've learned that doing the same workouts forever isn't necessary. In fact, finding ways to keep training fresh can help you stay motivated and continue moving consistently for years to come.

Here's the four-step process I use:

I'll also walk you through how I approached my first marathon compared with my most recent marathon, including why my training became much more flexible as I gained experience.

The bigger lesson is simple: movement is life. Your training doesn't always have to look the same. The goal is to find forms of movement you enjoy, keep things fresh, and build an active lifestyle you can sustain for years to come.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Why workout variety matters
02:19 Step one: set your training goal
03:15 Step two: know your experience level
05:05 Step three: categorize your workouts
08:05 Step four: swap workouts within categories
08:35 Marathon training examples
10:48 Why movement is life
12:38 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

▶️ Other Helpful Video:

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide

Want to become a faster runner? You may not need a completely different training plan. You may simply need to make a few strategic changes to how you run, train, recover, and fuel your body.

In this episode, I share five practical ways to improve your running speed, whether you're training for a marathon, HYROX, an ultra, or simply want to feel faster and stronger when you run.

After going from a six-hour marathon to completing 50-mile and 100-kilometer races, including a 100K in 95-degree heat, I’ve learned that getting faster isn't just about pushing harder every time you run.

Here are the five strategies I break down:

I also share how my lifelong experience with asthma has influenced the way I approach running, fitness, and endurance training.

You don't have to implement everything at once. Pick one or two ideas from this video and start putting them into practice today.

If you're working toward becoming a faster runner, I'd love to hear what you're trying in the comments.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Why becoming a faster runner matters
01:31 My asthma origin story
02:41 Tip 1: : Run more to build your base
04:40 Tip 2: Run faster to improve your pace
06:26 Use intervals and tempo training
07:56 Tip 3: Add HIIT for speed and fitness
10:05 Tip 4: Eat to support running performance
11:31 Tip 5: Quit alcohol to improve performance
12:52 Final thoughts and an invitation to join Athlete With Asthma healthy living guide

I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.

Here’s how I can help you:

Learn more and get free resources at: https://www.athletewithasthma.com

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.