Ross Panton Coach

Testing week review 📊

I had a pretty good idea what this was going to tell me before I started.

But that’s the whole reason I do these test weeks.

Because what you think you need and what the numbers actually show aren’t always the same thing.

My strength has improved considerably over the last few months, but I’ve been seriously inconsistent with my endurance training.

And it showed.

21:36 5K, compared to a 19:40 PB.

But then a 36:45 8K with my fastest kilometre at the end showed me the running ability hasn’t completely disappeared.

The biggest thing for me was what happened when fatigue accumulated.

My station output dropped through the second half of the capacity test, and in the Pain Index my first 1K was 3:59 before dropping to 4:19 after 40 burpees.

The longer the effort, the bigger the drop off.

The speed is there. The strength is there.

What’s missing right now is the aerobic base and ability to repeatedly produce output under fatigue.

So the outcome is simple:

Engine L2.

Now we train it, then test again.

No guessing.

RP x

Slow down to speed up…

We’ve all seen it, it’s all people seem to talk about on here.

But…

One of my favourite things to do with zone two training is mix it up and make it super Hyrox specific.

Today’s zone 2 session for me today was 12 min ski, 12 min bike, 12 min run, all at zone two.

No ego pacing, just pure focus on technique and breath work.

Zone 2 work doesn’t always just have to be running…

72 minutes in the zones 1 & 2 learning how to manage your heart rate sounds pretty good to me.

I’m not saying go out and replace all your runs with this, you definitely still need to run, but definitely give it a try if you want more aerobic volume and mix it up a bit.

RP x



Wearing “ROSSPANTON15” for a lil saving across the whole shop 🫶🏻

Ever heard of the 10,000 hour rule?

A 1993 psychology study from Anders Ericsson states that roughly 10,000 hours of deliberate practice is required to reach world-class mastery in a field.

The number itself isn’t a magic threshold.

But it’s the principle behind it that matters.

The people you look up to in sport, the arts, business or anything else, they have spent years doing the work and showing up when nobody was watching.

So let’s get to work.

RP x

📹 and .media 🌟

Testing session 1 was brutal today.

Strength and Power testing.

All about finding where I’m at. So we gave it everything.

But it’s the absolute anchor of my coaching.

We test, find where the weaknesses are and the next performance block works to iron out those weaknesses.

I’m offering a free testing week to anybody who DM’s me “testing” so you know you’re on the right track for the new UK hybrid season!

DMs are open now, 5 slots max!

RP x



Wearing t-shirt - ROSSPANTON15 for sitewide discount.

grip socks stopping me slipping about. ROSS10 🫶🏻

Massive shoutout to for the invite to to take part in a Blaze class.

delivered the goods with a great class, we got a proper sweat on and it was class to do something different to my normal training.

Always fun to send it with .moss_ too, an absolute machine.

Castore have a sale on at the moment and if you use “ROSSPANTON15” you can get a nice little discount, hit the link in my bio to shop.

RP x