Max Bonanno

Max Bonanno HYROX Performance Coach helping athletes 40+ train smarter and race faster. I'm 53, still racing, still learning, and sharing what I learn along the way.

29/06/2026

Running makes up more than 50% of a HYROX race, yet it’s often the most overlooked part of training.
The hardest moments in a race aren’t usually the stations themselves. They’re the runs after the stations, when your heart rate is through the roof and you have to settle back into your pace.
Getting better at running pays off in two ways:
✔️ Even a small increase in pace can take minutes off your finish time.
✔️ A stronger aerobic engine helps you recover faster between stations, making those transitions feel much smoother.
That’s why every week I include:
🏃 45+ min Zone 2 run to build aerobic capacity.
🏃 Threshold run (continuous or intervals) to improve the pace I can sustain without blowing up.
🏃 During race prep, compromised running to get comfortable running on tired legs.
Pair that with strength training and a solid injury prevention routine, and you’ll be building the qualities that actually move the needle on race day.
Which type of run do you struggle with the most?

26/06/2026

The #1 secret to running faster? Not getting injured. 👇
Progress doesn’t come from one heroic workout. It comes from consistent training.
If you want to stay in the game long-term, you have to protect your body. Here is how to do it:
📈 Watch the volume: New or coming back? Be sensible. Already running? Increase your weekly mileage gradually (the 10% per week rule is a great benchmark).
🧘 Protect your joints: Tendons and ligaments take longer to adapt than muscles or cardio. Never skip your warm-up and cooldown.
🏋️ The missing piece: Dedicate at least one full session a week to mobility and injury prevention.
The longer you stay healthy, the more progress you’ll make.
👉 Hit SAVE to remember this for your training block this week!

22/06/2026

The SkiErg is HYROX’s first station. It’s not where you win your race, but it’s definitely where you can start to lose it.
Like any other HYROX station, it’s all about being efficient with your energy. That means approaching the SkiErg at an appropriate pace, even when you’re still feeling fresh, and nailing the technique to avoid unnecessary energy leaks.
There are a number of things we can do to optimise our performance on Station 1. In this video, I’ve highlighted three of the most common mistakes:
- Going out too hard
- Letting the handles travel too low
- Using a squatting pattern instead of hinging
Give this a try in your next workout and let me know if it helps 💪🏻

06/03/2026

Why your leg day isn’t saving you on the HYROX sled push 💀👇
You can squat heavy, smash lunges, and still feel like the sled is bolted to the carpet.
That’s because the HYROX sled push isn’t just a strength test.
It’s a force direction problem.
If you’re redlining in the first 10m, you’re probably leaking power.
Fix these 3 pillars of the sled drive:
1️⃣ The Drive Angle 📐
Avoid the extremes:
• Hips too high: you’re driving the sled into the carpet → more friction.
• Shoulders too high: now it’s a standing bench press.
Fix: shoulders and hips stay on a diagonal line, pushing forward not down.
2️⃣ The Rigid Bridge 🏗️
Your upper body should feel like a solid bridge.
If your back rounds or shoulders shrug, you create a kink in the hose and power leaks out.
Brace the midline so every watt from your legs goes straight into the sled.
3️⃣ Piston Steps ⚙️
Think short, rhythmic piston strikes.
Overstriding breaks your brace and kills momentum.
Keep your feet under your center of mass.
Pro tip:
Train sled pushes ~20kg heavier than race weight.
The HYROX carpet is way stickier than your gym floor, and this removes the shock when race day hits.
We’ve all had that “oh no…” moment halfway through the sled push 🫠
What’s one thing you wish someone told you before your first HYROX race?
Drop it below so the rookies don’t learn the hard way 👇

02/03/2026

Stop the friction, save your heels (and your toes). 🏃💨
If you’re finishing runs with raw heels or painful blisters on your big toe, your shoe isn’t the problem, your lacing is. Most runners ignore that extra eyelet, but it’s the secret to the Runner’s Knot.
The “Toe Bang” Problem: 🚫🦶
Blisters on the big toe happen when your foot slides forward inside the shoe. Every time you hit the pavement, your toe “jams” or rubs against the front of the toe box. This constant friction leads to blisters and black toenails.
How the Runner’s Knot saves your toes:
• Ankle Anchor: It locks your heel into the back of the shoe so your foot stays put.
• Toe Room: By anchoring the ankle, you create a “safety zone” in the front of the shoe. Your toes can splay naturally without hitting the walls.
• Zero Slide: No forward movement = No “Toe Bang” = No blisters.
Pro-Tip: 💎 If you have wide feet and get side-toe blisters, the Runner’s Knot is a lifesaver because it allows you to keep the laces over your toes loose for extra room, while keeping the ankle tight for security.

18/02/2026

Life after 40 is loud. Your plan needs to be louder. ⚡️

Stop relying on “feeling motivated.” Motivation is a feeling; systems are a result.

1️⃣ The Rule: Never skip twice.
2️⃣ The Tool: The Express 20 (Screenshot at 0:32).
3️⃣ The Goal: Zero friction. Elite ex*****on.

If you can’t give me 60 minutes, give me 20. Just don’t give me zero.

Comment “AUDIT” to get the questionnaire that reveals your performance bottlenecks. 📈

17/02/2026

Why your “Hard” runs aren’t working. 🏃‍♂️💨

Most runners over 40 spend 90% of their time in “No Man’s Land”—that physiological gray zone where you’re burning out without building a bigger engine.

In this video, I break down why you need to stop “kind of” running fast and start polarizing your training.

The Formula: 1. Easy Runs: Conversational and slow.
2. Hard Runs: All-out intensity.

Everything in between is just “The Cardio Trap.”

🚀 READY TO FIX YOUR PROGRAM?
Comment “AUDIT” and I’ll send over the diagnostic tool to get you unstuck.

16/02/2026

📊Comment AUDIT and I’ll send you a link to the free Urban Warrior Audit 💪🏻
Identify the bottlenecks in your fitness, nutrition, and wellness—and get a personalised score to start building momentum.
—
🔥 Level up your body and mindset with me. My coaching is designed to help you stay consistent, crush your goals, and feel confident in and out of the gym 👉 https://www.maxbonanno.com/

💥 WHAT YOU’LL LEARN

Why “aging” isn’t what’s actually slowing you down.

The critical shift from recovery as a “reward” to recovery as a performance strategy.

How smart programming, intensity structure, and stress management can make you faster at 52 than you were at 35.

💡 THIS VIDEO IS FOR YOU IF

You’re over 40 and feel like your body is starting to “break down” during training.

You’re dealing with nagging injuries or a plateau in your pace and strength.

You want to stop training like a 25-year-old and start training like an elite performer.

Fat loss is easy.What’s hard?👉 Admitting you’ve been lying to yourself.You say you want results…But:– You don’t track.– ...
02/06/2025

Fat loss is easy.
What’s hard?
👉 Admitting you’ve been lying to yourself.

You say you want results…
But:
– You don’t track.
– You train when it’s “convenient.”
– You treat emotions like facts.

That’s not a fat loss issue.
That’s a self-leadership issue.

This post breaks it down:
🧠 Control your mind.
📊 Track your numbers.
🎯 Find a reason that makes quitting feel worse than pushing through.

⸻

If that stings, good.
It means it’s for you.

👇 Drop “READY” in the comments
and I’ll send you 30 days of raw, practical tips to build discipline, drop fat, and harden your mindset — even on your worst days.

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