NYC-based fitness coach and endurance athlete. HYROX Athlete/coach. BUILDING FITNESS TECH. 5:05 mile, 18:06 5k, 38:00 10k, 1:22 21k, 2:50 42.2. Work with me 👇
New York, NY
Joined March 2026
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Imagine being this paranoid and uncontrolled in your senses that you
a) can’t do a lift
b) think she is there to distract you instead of do her own workout
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THEY WILL NEVER GET ME TO HATE KYRIE IRVING.
I want to publicly thank @KyrieIrving. Just 3 months after having a brain tumor removed from my brain, he let me join him for a pregame workout during my first time back on the basketball court. A moment I’ll never forget! 🤞
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I fear time based intervals may be better than distance based intervals for improving threshold effort
sorry I don’t make the rules
simply following what the trends are showing and the GOATS are going off of time
you can certainly track distance within time based intervals tho
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Fran Kilinski retweeted
Triple quote tweeting the homies Fran & @tomcoppens_
I’m extreme w/ tracking macros/food (thanks, bodybuilding).
But nutrition can be a HUGE limiter for runners.
If performance matters, give intake the same attention as HR, lactate and RPE (if tracking works for you mentally).
Tom with a banger
N=1 here but I can absolutely say the same re: hybrid training, anyone who is doing high volume aerobic work coupled with strength endurance likely needs specific macronutrient tracking
Pays absolute dividends not to gas out when it really matters (race day)
I regret to inform you that tracking your food will improve your performance
Since a couple of weeks I started doing more Hyrox work and while I thought my increased aerobic capacity from running would have a great carry over
It didn’t…
Or at least I thought so
I started gassing out after 15-20minutes and just felt a loss of power output after that timeframe
I was doing 4-8 minute intervals that require a higher (full body) power output compared to running
First I thought it was the lack of muscular endurance training
I believed I was eating enough because my running performance was still as good as ever
My gf told me to actually track my food - just to see
Calorie wise I was eating enough but the macro split wasn’t good
I’ve been tracking for close to a week now and my Hyrox workouts have been substantially better
Do I believe everyone should track their kcals? No
But if performance is important to you - you should. At least for a period of time
Fran Kilinski retweeted
Everyone debating about how zone 2 is overrated/underrated… No one ever talks about zone 1.
There’s a school of thought that too much zone 2 might actually hurt your top end speed.
For some, zone 1 might be the area where the engine is built if you ask me.
Thoughts?
Fran Kilinski retweeted
PM Threshold:
1.5 mi (2.4 km) WU
5x4 min @ 5:21/mi (3:20/km), 60s rest
1.5 mi (2.4 km) CD
3.0 mmol after rep 3, 2.8 after rep 5
Andreas Almgren said it best: “Don’t be greedy.”
Planned 6 reps, but higher lactate/RPE meant stopping at 5.
NOBODY got better by being greedy!
I have cycled creatine on and off over the last year but haven’t found a good groove, and when I am taking it for up to 6 weeks I don’t feel a huge difference in cognition.
Maybe i’ll try 10g on my next test run to see.
Just 3 grams of creatine a day improved several measures of cognitive function after four weeks.
The most consistent improvements were in reaction time, working memory, and inhibitory control, the ability to suppress an automatic response. Older women generally showed greater cognitive responses than younger women.
I’m (pleasantly) surprised to see benefits at this dose.
I take 10 grams daily, partly because of the research on creatine’s potential brain benefits (which I discussed with @darrencandow). So a study finding improvements at 3 grams gets my attention.
Creatine has value alongside resistance training for women, particularly after menopause, when maintaining muscle and strength becomes increasingly important.
The possibility of supporting cognitive function adds another reason to study it in this population, and this study suggests cognitive benefits may be achievable at the lower doses commonly used for muscle.
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Right now I’m peaking at 2x/week
Incredibly effective for my running ability/muscle maintenance.
No more than that is necessary for me.
Runners, be honest - strength training frequency?
Never
1–2×/week
3–5×/week
What’s yours?
Whether it’s helped your running (injury, economy, durability, etc.).
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Fran Kilinski retweeted
My training became much simpler by removing 2 zones and just focus on LT1 and LT2
On a GLP-1 and not lifting?
A new trial says you probably lost up to 22kg — and a BIG chunk of it was muscle.
Lift 3x a week or the drug eats your muscle too.
Who's lifting through it?
Do we actually have data on the amount of people LEGITIMATELY strength training during?
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Fran Kilinski retweeted
Honest sourdough review after first bake:
1) did not use enough salt, needs more flavor
2) aeration needs some work, a bit tight
3) texture is 12/10
Honest sourdough review after first bake:
1) did not use enough salt, needs more flavor
2) aeration needs some work, a bit tight
3) texture is 12/10
Fran Kilinski retweeted
Crazy to me that some people in NYC NEVER. COOK. FOR THEMSELVES.
That’s definitely what it feels like bro
Had friends and family visiting yesterday, so I ended up eating out for all 3 meals.
Breakfast: Omelet + home fries
Lunch: Grilled chicken sandwich with just lettuce and tomato
Dinner: Risotto with scallops
Nothing even THAT unhealthy or crazy…
But by the end of the day I felt absolutely disgusting. Even today I still feel gross.
Do people live like this everyday where they are eating meals out?
I’ve never craved a home-cooked meal more in my life.