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

Training for HYROX with asthma might sound impossible, but it can absolutely be done with the right strategy, pacing, and mindset.

In this episode, I break down my full HYROX training plan after completing my first HYROX simulation. I share what surprised me most, which stations crushed me, and how I’m structuring my weekly workouts to improve endurance, strength, conditioning, and lung capacity without burning out.

We cover:

Whether you’re new to HYROX, training for your first race, or trying to improve your fitness while managing asthma, this episode will help you build a smarter foundation.

If you’ve ever been told your asthma limits what’s possible, I hope this episode shows you otherwise.

Chapters:

00:00 Welcome to Athlete With Asthma Show
00:44 Why I started training for HYROX
01:50 What HYROX is and how races work
03:13 HYROX race format breakdown
04:05 The hardest HYROX stations explained
07:27 Asthma pacing and conditioning strategies
08:09 My three-part HYROX training plan
10:38 Running mileage goals for HYROX
12:40 Why group fitness improves performance
14:39 Gym workouts I prioritize for HYROX
15:48 Rowing, grip strength, and endurance
18:26 Wall balls, lunges, and burpee training
19:48 Asthma safety tips and relay strategy
21:44 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 happens when an ultra runner with asthma tries HYROX for the first time?

In this episode, I break down my first HYROX simulation from start to finish, including the workouts that shocked me, the stations that crushed my quads, and how my endurance training carried over into hybrid fitness racing.

If you’re an athlete with asthma, a runner curious about HYROX, or someone looking to build stronger lungs and better conditioning, this episode will give you a real look at what HYROX feels like physically and mentally.

I cover:

One of the biggest lessons from this experience was realizing that endurance still matters, even in a one-hour race. The mental calmness that comes from ultra running completely changed how I approached HYROX, especially during the hardest moments.

Whether you’re training for your first HYROX race, trying to improve your conditioning, or learning how to perform better as an athlete with asthma, this episode will help you train smarter and think differently about endurance.

Drop a comment and let me know:
What’s the easiest and hardest HYROX station for you?

Chapters:

00:00 Welcome to Athlete With Asthma Show
00:44 What is HYROX explained simply
02:16 HYROX simulation and hybrid training setup
03:49 HYROX race formats and divisions breakdown
06:59 Easiest HYROX events ranked (athlete perspective)
14:21 Hardest HYROX stations and what made them tough
18:44 Finish time, PR, and heart rate strategy
20:25 Solo vs partner HYROX performance differences
22:00 Key lessons from HYROX and training takeaways
25:32 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

If you think running a 5K feels impossible right now, this will change how you see it.

There was a time I couldn’t even run a mile. Not because of asthma, but because I didn’t enjoy running at all. Fast forward a few years, and I’m running and winning 100K ultramarathons.

In this episode, I break down the exact system I used to go from zero to finishing races and how you can use it to go from couch to 5K in just a few months.

You’ll learn the four key principles that actually matter:

We also cover what your weekly training should look like, including long runs, short runs, stretching, and optional workouts like HIIT and strength training.

This is not about surviving one race. It’s about building a body that can run consistently, recover faster, and keep improving.

If you’ve been stuck, overwhelmed, or unsure where to start, this gives you a clear, proven path forward.

Start where you are. Build gradually. You’re closer than you think.

Chapters:

00:00 Welcome to Athlete With Asthma show
00:44 The couch to 5K promise
01:24 The sauna story setup
02:06 Progressive overload explained
02:29 How asthma shaped lung training
05:26 Why walking comes before running
06:44 How to strengthen your lungs
07:44 Why progress compounds over time
09:43 The build, drop, taper plan
11:27 Weekly mileage made simple
14:09 What your peak week should look like
15:54 Essential workouts for beginners
17:05 Long runs vs short runs
19:27 Why stretching is non negotiable
20:13 Optional HIIT and strength training
23:39 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

Newly diagnosed with asthma and feeling overwhelmed? This episode breaks down exactly what to do first so you can take control of your breathing, your confidence, and your future.

I have lived with asthma for over 30 years and went from being diagnosed as a child to becoming an ultrarunner completing 100 kilometer races. In this video, I share the exact first 3 steps I wish I knew when I was newly diagnosed.

You will learn how to:

This is not about limitation. It is about learning how your body works so you can keep doing the things you love with more control and confidence.

Whether your asthma is exercise induced or triggered by environment, diet, stress, or illness, this video will help you start building a clearer plan today.

You are not stuck. You are just getting started.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:46 New Diagnosis Reassurance
01:54 Step 1 Identify your asthma triggers
02:45 Diet, allergies, and trigger stacking explained
06:32 Illness, stress, sleep, and dehydration as triggers
08:51 Step 2 Breathing technique using audible exhales
12:09 Step 3 Building lung strength safely over time
12:38 Progressive overload approach for lung training
17:01 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’re dealing with plantar fasciitis or stubborn heel pain but don’t want to stop running, this video shows you exactly how I recovered while continuing to train.

I break down what actually causes plantar fasciitis, why it often starts higher up the chain in your calves, hamstrings, and quads, and how I reversed two and a half years of pain using a simple but consistent system.

You’ll learn how I adjusted my training, rebuilt strength, and created a nightly recovery routine that finally helped me reduce inflammation and get back to pain free running. This includes the exact tools and methods I used to support long term healing and prevent flare ups while staying active.

Whether you’re a runner, athlete, or just struggling with heel pain, this video will help you understand the root cause and give you a practical path forward without fully stopping movement.

🔗 Resources I Mentioned in This Video:

Chapters:
00:00 Welcome to Athlete With Asthma show
02:04 what plantar fasciitis feels like and why it happens
04:31 why you must treat the whole kinetic chain
07:42 my ultra running experience and injury story
09:46 step one how I reduced mileage without stopping running
14:00 step two rebuilding strength to prevent heel pain
17:56 nightly recovery routine that changed everything
18:56 tool one how I use the WOD band for fascia release
22:45 tool two foot roller technique for heel pain relief
24:59 tool three calf and foot stretcher for mobility
27:38 building a long term support and recovery system
31:56 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

I thought asthma would hold me back. Instead, it became the reason I live stronger, healthier, and more intentionally today.

In this episode, I share how asthma didn’t just challenge me. It shaped me. From learning to truly listen to my body, to building consistent exercise habits, to discovering hidden health issues early, asthma has ultimately saved my life.

If you’ve ever felt limited by asthma or any obstacle, this video will help you reframe it into something powerful. You’ll learn how small daily decisions around movement, nutrition, and awareness can completely change your future.

This is not about ignoring the struggle. It’s about using it as fuel.

If you or someone you love has asthma, this message is for you.

🔗 Resources I Mentioned in This Video:

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 How asthma changed everything
01:16 Learning to listen to your body
03:12 The moment asthma saved my life
04:52 Eating to support better breathing
06:06 Why exercise became non-negotiable
10:34 Building resilience through struggle
11:36 Finding purpose through asthma
12:10 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

What would your life look like if you stopped drinking alcohol?

In this episode, I break down the 10 biggest ways my life changed when I went from regular drinking to only 1 to 2 times per year. From becoming a stronger, faster athlete to improving my sleep, relationships, and overall happiness, this decision turned into a true performance advantage.

If you are training, trying to lose weight, or simply want to feel better and show up at your best every day, this might be the perspective shift you need.

I share the real reason alcohol holds you back physically and mentally, how it impacts recovery and motivation, and why removing it can unlock more energy, clarity, and consistency in your life.

This is not about being perfect. It is about becoming more intentional and discovering what you are truly capable of.

If you have ever wondered how good you could feel without alcohol, this video will open your eyes.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Why I quit drinking
02:32 Reason 1: become stronger and faster
05:03 Reason 2: increase productivity
05:56 Reason 3: no more hangovers
06:30 Reason 4: show up at your best
08:15 Reason 5: freedom to drive anytime
09:20 Reason 6: maintain a healthy weight
12:55 Free healthy living guide
13:36 Reason 7: sleep better and recover faster
15:23 Reason 8: build better relationships
17:56 Reason 9: have more fun
18:46 Reason 10: remember more of life
19:32 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 diagnosed with asthma can feel like your world just changed, but it doesn’t have to define what you can do. In this episode, I share my personal journey of building confidence as an athlete with asthma and the exact three-step process that helped me not just play soccer again, but eventually run a 100K ultra marathon.

You’ll learn how to shift your mindset, set intentions, and stack small wins to unlock your full potential, no matter what challenges asthma brings. I also break down three practical tips to accelerate your progress, including progressive overload, consistency, and focusing on your exhales to gain control over your breath.

Whether you’re a young athlete, a weekend warrior, or someone looking to live stronger with asthma, this video will empower you to take action and reclaim your confidence.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 My asthma diagnosis story
01:54 Step one: mindset shift
05:54 Step two: be intentional
07:54 Step three: stack small wins
11:03 Three tips to accelerate confidence
11:40 Tip one: progressive overload
13:04 Tip two: consistency
15:10 Tip three: focus on exhales
18:09 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

Want to run a 5K, 10K, half marathon, or marathon with asthma and actually feel confident doing it?

In this episode, I break down the exact 5-step training strategy I used to go from barely running as a kid to winning a 100K ultra. Whether you are starting from zero or looking to improve your performance, this gives you a clear, simple way to build your own training plan without overwhelm.

You will learn how to safely train with asthma, build endurance without burning out, and structure your weeks so your body actually adapts and gets stronger. From walk-run strategies to peak week mileage, long runs, and cross training, this is everything you need to prepare for your next race.

If you have ever felt intimidated by distance, pace, or your breathing, this will help you shift your mindset and take control of your training one step at a time.

Your next finish line starts here.

Chapters:

00:00 Welcome to Athlete With Asthma show
02:19 Step 1 safety first and listening to your body
07:28 Step 2 progressive overload explained
14:46 Why the walk run method works
17:47 Step 3 build drop and taper strategy
29:18 Step 4 peak week mileage strategy
31:40 5K peak week mileage guide
35:34 10K peak week mileage guide
36:56 Half marathon peak week mileage guide
39:22 Peak week mindset for race confidence
41:09 Long run rules and priorities
44:02 Short runs for building mileage
44:46 Tempo and interval runs explained
47:30 Cross training overview and benefits
50:28 Long run distance targets by race
54:39 Short run distance targets by race
01:00:05 Tempo run distance targets by race
01:04:32 HIIT, strength training, and recovery basics
01:13:47 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

Discover why journaling with pen and paper can be more powerful than talking to AI. In this episode, I share the three reasons I still choose to journal every morning and evening, and how it helps me slow down my thinking, think critically, and release thoughts instead of overanalyzing.

From avoiding screen overstimulation to challenging your brain instead of outsourcing thinking, you’ll learn why journaling is essential for personal growth and mental clarity. I also walk you through my morning routine framework and show how using a simple notebook can transform your mindset.

If you’ve been relying on AI to process your thoughts, this episode will inspire you to reclaim your thinking, boost focus, and feel lighter every day. Join me and start a journaling habit that actually works.

Chapters:
00:00 Welcome to Athlete With Asthma show
00:44 Why I journal instead of using AI
02:03 Reason one: paper beats screens
05:30 Reason two: think don’t outsource
10:42 Training analogy for personal growth
12:01 Reason three: release, not analyze
14:42 How to share your journaling story
15:21 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.