The Run Down

Back for episode 2.

This week I'm calling out the thing most people get completely wrong with recovery — skipping the basics and jumping straight to the fun stuff. Saunas, ice baths, compression boots. None of it means anything if your sleep and nutrition are a mess.

I break down my actual routine, what's non-negotiable versus nice-to-have, and what I've changed recently that's made the biggest difference.

Then I get into heart rate monitor training — why I cap almost every session by heart rate now, which monitor is actually worth using, and why your wrist sensor is probably lying to you.

Also: a shift in how I think about coaching, a rant about social media call-out culture, the snap your fingers responses, and listener questions on training and mental health, motivation, and knowing when to push through versus back off.

Leaving for Stockholm World Champs in less than two weeks. No script. No edits. Just a real life Run Down.

Spotify links

📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~

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🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~

💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

The Run Down is back — and there's a lot to unpack.

In this episode I cover where I've been, what's changed, and why the podcast is coming back now.

I get into Brisbane Hyrox Elite 15 — my second slowest pro race ever, what went wrong, and how the doubles the following night completely flipped the weekend for me.

I also talk about the decision I made four weeks after Brisbane to stop working with my coach and take over my own programming, why I nearly walked away from Hyrox entirely, and what my training actually looks like right now under the "train well" philosophy.

Plus listener questions — sub-90 Hyrox pacing, the fitness industry and mental health, favourite workout songs, and more.

Stockholm World Champs is three weeks away. I haven't booked my flights yet. Make of that what you will.

📲 Instagram: https://www.instagram.com/anthony__dipaolo/

💪🏻 Work with me: https://forms.gle/NFJZ7osvnh5KtzaGA

🧬 Myprotein — code ANTH for up to 50% off: https://creatorlink.shop/3PBzBef

👟 LSKD — code ANTH-LSKD for 15% off: https://www.lskd.co/?ref=vrwrgiyi

🍁 Maple Movement — code ANTH for 10% off: https://maplemovement.com/anthonydipaolo

💤 Hyperbolic Sleep — code ANTH for 15% off: https://www.hyperbolicsleep.com

In this episode of The Run Down, I break down my experience racing in South Korea — from the high hopes to the hard truths. I walk through the entire race, share my data comparisons, and unpack what might’ve gone wrong: from travel fatigue to taper strategy, to just… not my day.

This is the full debrief. The behind-the-scenes. The unfiltered recap. If you've ever had a race blow up on you, you'll relate to this one.

🎧 Filmed live in Incheon, now adapted for the pod.

💥 Topics: race strategy, mindset mid-meltdown, taper mistakes, and lessons for Chicago.

Mark my words...I will get that sub 60. Today just wasn't that day.

This episode is all over the place in the best kind of way. I kick things off solo with a bit of a training update, a kangaroo rescue mission, and some honest thoughts around identity, social media, and why I cut a chunk out of last week’s episode.

Then Amy jumps in and things get loose. We chat relationship milestones (farting with mouth tape on made the list), run through some weirdly specific Q&A, talk about what it’s like trying to balance work, training, and time together — and there are plenty of laughs along the way.

Appreciate you being here. If you’re into it, let me know what you think of the episode or drop a rating – helps a lot 👊🏼

I fly solo in this one, recapping my recent Deka Strong win, training block updates, and the surprising muscular grind of Zone 2.

I dive into the psychology of performance, why intensity needs balance, and how cutting out gossip has completely shifted my perspective. A bit of a ramble, a lot of real talk.

In this raw, real, and refreshingly honest episode, I sit down with my partner Amy for an open chat about the way they navigate our relationship — a relationship that doesn’t always follow society’s "rules."

From balancing goals and personal space to supporting each other through the heavy stuff, this episode dives into how we make it all work.

It’s heartfelt, hilarious, and at times, pretty damn deep. We unpack everything from triggers and communication to running a 10K for the first time and what it really means to be a supportive partner (spoiler: it’s not always doing what the other person wants).

Whether you're in a relationship, single, or just love hearing people get real — this one’s for you.

00:00 – Intro & why Amy's the star of this ep

02:15 – Amy's backstory: From teaching to BFT

05:30 – Her unexpected love/hate relationship with running

10:40 – The 10K goal, training, tears, and treadmill runs

17:45 – Race day recap & why it meant so much

23:30 – Real talk: Confidence, self-worth & comparisons

27:50 – Transition: Let’s talk relationships

29:20 – Communication, discomfort & emotional triggers

35:00 – Ditching Disney: Redefining a ‘healthy’ relationship

40:00 – Being honest about what you want (even if it's awkward)

45:10 – How others perceive your relationship from the outside

49:00 – Support vs. reliance: The difference that matters

53:40 – How they handle tough days, triggering each other & real growth

59:30 – Fun Rapid Fire Questions (and a little roasting)

1:03:00 – Sign Offs & Snack Talk

🔗 STAY CONNECTED & TRAIN WITH ME

💪🏻 Train With Me

Join my exact training programs & level up your fitness:

👉🏼 https://app.fitr.training/t/Buildperformancecoaching/

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📧 Coaching Inquiries: [email protected]

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🧪 Hyperbolic Sleep – My go-to for recovery & better sleep

👉🏼 hyperbolicsleep.com

Use code: ANTH for 15% off

💪🏻 Myprotein – Fueling my supplement stack

👉🏼 https://prf.hn/l/mV01Ekq/ for 40–50% off

🍬 Push Gummies – Creatine that actually tastes good

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Use code: ANTHONY15 for 15% off

I raced Hyrox Brisbane against some pretty tough competition! One of them being the world record holder Hunter McIntyre!

I finished 4th in my Age Group and 7th Overall with a 2min PB and a time of 1:01:02.

Heres how the episode plays out:

0:00-2:00 - Introduction + Lead in to race weekend

2:00-3:15 - Travel debacles + Race morning

3:15-5:30 - Pre-Race thoughts and feelings

5:30-10:20 - Race Recap

10:20-12:21 - Post Race feelings

12:21-13:36 - Training Post Hyrox Brisbane

🔗 STAY CONNECTED & TRAIN WITH ME

💪🏻 Train With Me

Join my exact training programs & level up your fitness:

👉🏼 https://app.fitr.training/t/Buildperformancecoaching/

📲 Follow Me on Socials

📸 Instagram: @anthony__dipaolo

🎥 TikTok: @anthony__dipaolo

📧 Coaching Inquiries: [email protected]

🤝🏼 SPONSORS & PARTNERS

🧪 Hyperbolic Sleep – My go-to for recovery & better sleep

👉🏼 hyperbolicsleep.com

Use code: ANTH for 15% off

💪🏻 Myprotein – Fueling my supplement stack

👉🏼 https://prf.hn/l/mV01Ekq/ for 40–50% off

🍬 Push Gummies – Creatine that actually tastes good

👉🏼 pushgummies.com/ANTHONY15

Use code: ANTHONY15 for 15% off

In this episode I sat down to talk about how I track my recovery through my resting Heart rate. I believe it has been the pivotal change that has allowed me to get more out of my training on a weekly basis. As I am able to quickly identify when I need to either dial back or am able to dial up my training volume/intensity.

Episode Flow:

0:00 – 1:20 Episode Introduction

1:20 – 3:05 Daily catchup

3:05 – 7:51Training since Auckland

7:51 – 12:35 Life since Auckland

12:35 – 29:30 Monitoring recovery/strain

29:30 – 36:40 Hyrox Brisbane

36:40 – 39:00 Social media goals

39:00 – 45:45 Listener Questions

45:45 – 48:15 Online Coaching launch

48:30 – 51:28 Special announcement

🔗 STAY CONNECTED & TRAIN WITH ME

💪🏻 Train With Me

Join my exact training programs & level up your fitness:

👉🏼 https://app.fitr.training/t/Buildperformancecoaching/

📲 Follow Me on Socials

📸 Instagram: @anthony__dipaolo

🎥 TikTok: @anthony__dipaolo

📧 Coaching Inquiries: [email protected]

🤝🏼 SPONSORS & PARTNERS

🧪 Hyperbolic Sleep – My go-to for recovery & better sleep

👉🏼 hyperbolicsleep.com

Use code: ANTH for 15% off

💪🏻 Myprotein – Fueling my supplement stack

👉🏼 https://prf.hn/l/mV01Ekq/ for 40–50% off

🍬 Push Gummies – Creatine that actually tastes good

👉🏼 pushgummies.com/ANTHONY15

Use code: ANTHONY15 for 15% off

I raced @HYROX_OFFICIAL Auckland in the Mens Solo Pro category and came away with the Age group win and 4th overall.

I' in a base build with my Hyrox training at the moment. So I went into the race with no expectations for how it would go. Mainly because I knew id be carrying a bit of fatigue into the race. So when I finished I was a bit surprised at the results.

There are so many factors that play into how we show up and actually race on race day. Some of them are predictable and controlable. Others are completely out of our control.

Heres how the recap plays out:

0:00 - 0:30 Introduction

0:30 - 2:00 Lead up to Auckland Hyrox

2:00 - 3:20 Race day

3:20 - 3:55 Pre Race

3:55 - 7:50 The race

7:50 - 10:07 The aftermath of the race + Racing mixed doubles on day 2

🔗 STAY CONNECTED & TRAIN WITH ME

💪🏻 Train With Me

Join my exact training programs & level up your fitness:

👉🏼 https://app.fitr.training/t/Buildperformancecoaching/

📲 Follow Me on Socials

📸 Instagram: @anthony__dipaolo

🎥 TikTok: @anthony__dipaolo

📧 Coaching Inquiries: [email protected]

🤝🏼 SPONSORS & PARTNERS

🧪 Hyperbolic Sleep – My go-to for recovery & better sleep

👉🏼 hyperbolicsleep.com

Use code: ANTH for 15% off

💪🏻 Myprotein – Fueling my supplement stack

👉🏼 https://prf.hn/l/mV01Ekq/ for 40–50% off

🍬 Push Gummies – Creatine that actually tastes good

👉🏼 pushgummies.com/ANTHONY15

Use code: ANTHONY15 for 15% off

I'm back! With a new podcast called 'The Run Down'

In episode 01 I talk about:

• where the old podcast went and where the new one got its name.
• I dive into Hyrox Training and how im tackling the lead up to world champs in June.
• mental health growth I've experienced over the past 6 months.
• my online coaching and my plans around that.
• social media and my goals for my social media in 2025

🔗 STAY CONNECTED & TRAIN WITH ME

💪🏻 Train With Me

Join my exact training programs & level up your fitness:

👉🏼 https://app.fitr.training/t/Buildperformancecoaching/

📲 Follow Me on Socials

📸 Instagram: @anthony__dipaolo

🎥 TikTok: @anthony__dipaolo

📧 Coaching Inquiries: [email protected]

🤝🏼 SPONSORS & PARTNERS

🧪 Hyperbolic Sleep – My go-to for recovery & better sleep

👉🏼 hyperbolicsleep.com

Use code: ANTH for 15% off

💪🏻 Myprotein – Fueling my supplement stack

👉🏼 https://prf.hn/l/mV01Ekq/ for 40–50% off

🍬 Push Gummies – Creatine that actually tastes good

👉🏼 pushgummies.com/ANTHONY15

Use code: ANTHONY15 for 15% off