These terms all describe a way of processing whey, and will affect the price, nutrition and digestibility. 

During cheese production whey is the liquid portion that splits off from the milk. A selection of amino acids can be siphoned off from this and processed to create protein powder. This is whey concentrate. 

“Concentrate is filtered and isolate is even more filtered,” says Onnit supplements product development scientist Steven Kahn. “It’s considered more pure. Per gram you’re getting more protein, as well as fewer carbs and fewer fats.”

It’s also a solid option if you’re lactose intolerant or struggle to digest whey concentrate. 

“In the carbs section, [the amount of] lactose is much lower, so there are many times where people are able to tolerate whey isolate better than whey concentrate if they have issues with lactose.”

However, Kahn warns this extra filtration comes at a cost and whey isolate will almost always be a pricier option than whey concentrate.

“There can be a difference in texture too,” he says. “While you’re siphoning out those other ingredients, you do change the texture.”

Many people feel the extra fats and carbs in a whey concentrate shake help give it a sweeter flavor and a creamier texture, which is why Kahn says some prefer it for cooking and baking. 

There’s also a third option to consider: whey hydrolysate. 

“That one’s interesting because not only is it taken from the isolate but manufacturers are also using enzymes to break down the amino acids and make it even easier to digest,” says Kahn. “There is another layer of cost there, but a lot of the time people who have issues digesting whey tend to tolerate that a bit better.”

Which one should you spend your hard-earned money on? It really comes down to your microbiome and how your gut responds to different things.

“If you can tolerate whey concentrate and the slightly larger amounts of carbs and fat aren’t an issue, you can go for that. But the best one for you is whatever your body responds best to. I know some people get bloated when they take certain wheys. If you’re able to find a product that’s in-budget and doesn’t have any negative impacts on you, go with that,” says Kahn.

But probably the greatest discount out there is available year-round, it’s not restricted to an older model that’s been superseded by a newer release and the product is legitimately life-changing.

The UK government’s Cycle to Work Scheme allows payroll employees to get their hands on any e-bike for commuting and have the cost taken out of their salary in monthly instalments before tax—like a buy now, pay later that you always have the funds to cover. Because it’s taken out of your salary before you’ve paid tax, you save between 28%, 42% or 47%, depending on which tax band you fall in.

There are many Cycle to Work Scheme providers, but Green Commute Initiative is one of the more straightforward and as a social enterprise it’s doing everything it can to get more people cycling—a mission Coach wholeheartedly supports. For instance, it doesn’t charge a 7% fee at the end of the scheme like some traditional providers do, you just make the maximum savings available to you.

It also has a plain explanation of how the scheme works for employees, as well as a more detailed step-by-step guide, because, to be honest, it’s pretty convoluted. But when there’s the chance to save hundreds or even thousands of pounds on a better way to get to work, that’s a minor worry.

Still not convinced? Here are four good reasons for cycling to work on an ebike, informed by my experience of testing a dozen-odd ebikes on my commute.

1. Riding An E-Bike Is Easy

I regularly cycle to work on a normal bike. It’s great and the three subsequent reasons to commute all apply, but it’s not always easy. Hills, wind and the tiredness that builds up after a long week can make some rides a bit of a grind. And even if I take it easy, I sweat enough to warrant a shower and a change of clothes once I arrive at work, which adds time to my commute and bulk to my backpack.

An ebike has none of those problems. Suddenly you just become really good at cycling and cruise into work without breaking a sweat. In fact, I’ve learned to wrap up warmer than I normally would because I’m not working hard enough to raise my body temperature.  Through Green Commute Initiative, you can add clothing to your bike package so you can get the right gear for your commute and make big savings.

I’ve also found that cycling an e-bike to work is the easiest, most reliable way to get into work as you’re far less likely to get caught in traffic or the delays that can plague trains.

2. It’s Healthy

Even though you won’t necessarily get sweaty riding an e-bike, it’s still exercise and you’ll still do yourself the power of good. There’s an aerobic exercise target, recommended by various health agencies around the world, of 150 minutes of moderate activity a week. You really don’t have to work that hard to start racking up the minutes—a brisk walk or riding an e-bike, say—but the benefits you get from clocking up this amount of time doing low-intensity steady state are immense. If there was a pill that could deliver the proven benefits of regular aerobic exercise, you’d pay through the nose for it.

If your weekly commuting time adds up to 150 minutes or more, you’ll be hitting this recommended target without sacrificing any leisure time. And because it’s easy exercise, it won’t leave you too tired to keep up any sport or activity you already do. In fact, you’ll probably end up cycling to that too for a warm-up—that’s what I do.

3. It’s More Environmentally Friendly

While most of our transport infrastructure still runs on fossil fuels, getting around under your own steam will lower your personal emissions and limit pollution. More than that, the more people who cycle, the safer cycling feels. Making a change to your commute can have a ripple effect, inspiring others to travel in a way that’s better for the environment.

4. It’s Good Value For Money

Cycling to work is not free, but there’s every chance it will save you substantial sums of money compared with driving or taking public transport. Obviously, using Green Commute Initiative to access the Cycle to Work Scheme can significantly cut down your initial set-up cost, and you can negotiate with your employer to spread payments to fit your monthly budget. Just make sure to budget for regular maintenance and replacement parts, as well as insurance against bike theft. All customers of Green Commute Initiative have access to special offers on insurance products. I also subscribe to one of the UK’s cycling membership organisations to access liability insurance and legal assistance in the event of an accident.

You can use sports supplements, such as the best running gels, energy bars and sports drinks to fuel before and during a run and these can be convenient options for long runs and hard workouts, but for most runs you can get what you need from your regular diet if you do some planning.

For expert advice on what to eat before a run, I spoke to Dr Samuel Impey, chief scientific officer and co-founder of Hexis, an app that creates personalized nutrition plans for sportspeople.

It’s an expensive purchase and there are areas where the design could be improved, such as the non-adjustable handlebar, but the Summit X3 is a great all-round stroller that copes brilliantly with off-road runs and walks.

Baby Jogger Summit X3: Price And Availability

The Baby Jogger Summit X3 was originally launched in 2016 and costs $549.99 in the US and £529 in the UK.

How I Tested This Running Stroller

I’ve been running regularly with the Summit X3 over the past four months, and my wife has also used it during this time. I have used it mainly for runs in a local forest, which has been muddy for most of my testing, as well as on runs on paved surfaces.

Design And Assembly

The Summit X3 is a stroller with three air-filled wheels, all of which have suspension. The large front wheel can be set to fixed, which you need when running, or swivel, which is more useful for everyday use. You can change the wheel setting using a lever on the side of the stroller.

There is a brake on the handlebar and a strap you can use to tether yourself to the stroller, both are important for staying in control when running downhill. The height of the handlebar can’t be adjusted and it was a little low for me when running—I’m 6ft and my wife is 5ft 8in, and the height suited her better.

The reclining seat is padded and the five-part strap, while is fiddly to do up at times, holds your child in place comfortably and, most importantly, securely when running. There is a large adjustable hood that provides protection from the sun (it’s UV 50+-rated), and it folds down far enough to keep the wind out of a child’s face when running. There are mesh windows on top you can use to check on your kid while running.

There is a rear pedal brake you can use to anchor the stroller. Once this got muddy I found it hard to operate the brake with my foot and often had to reach down to press it into place with my hand. Although the instructions weren’t particularly clear, it was easy enough to assemble the stroller in around 10 minutes. 

Running With The Baby Jogger Summit X3

The Summit X3 is smooth to run with thanks to the large wheels with suspension, even when taking it off-road. Most of the runs I did with the stroller were on forest paths with muddy and rutted sections, and it handled them well. The stroller feels sturdy and I’ve not had any punctures.

One problem with runs in the mud or along leaf-strewn paths was that the front wheel can get clogged up quickly. On one outing I had to poke a stick through the gap at the top of the wheel several times to clear it out. My wife has also experienced some front wheel wobble when running with the Summit X3, which hasn’t been a problem for me yet.

Running with any stroller isn’t the most natural movement, but this was exacerbated for me because of the fixed handlebar, which was low for me. The stroller is wide and has some weight to it, which is good for stability especially on uneven ground, but means it can feel heavy to push up hills on the trails. This wasn’t such a noticeable problem when on asphalt though, and you can run quite quickly with the Summit X3 when on hard, flat ground. I’d prefer to save my speed sessions for when I’m not pushing a stroller.

I can’t speak for every child, but mine always fell asleep quickly when I ran with the Summit X3—it was generally an easier and more reliable way to get him down for his afternoon nap than pushing him in his pushchair.

Folding And Daily Use

The Summit X3 has a one-handed folding system where you pull the strap in the center of the seat up and the whole stroller collapses into place. There’s a knack to this. First you pull the small loop with a finger and then the larger loop with the rest of your hand. 

It can be done one-handed, but only with practice, and then actually lifting the stroller with one hand isn’t that easy, since it weighs 28.4lbs/12.8kg and is large and awkward. I needed two hands to unfold it because of this. The wheels are so large it’s not the easiest to store even when folded, especially as it doesn’t stand unsupported, but it did fit the trunk of our small car comfortably.

The wide base of the wheels is useful for running, but makes it hard to maneuver the Summit X3 at times, especially in narrow store aisles. While we did use the Summit X3 regularly when not running—and it’s great for walks on rough terrain—it can be cumbersome to use around town compared with a non-running stroller.

There is a large compartment under the seat for storage, which is useful for shopping, and a mesh pocket on the back of the seat you can pop a water bottle in when running, though I found it hard to reach into the pocket without coming to a stop.

Is The Baby Jogger Summit X3 Worth It?

The Summit X3 is an expensive purchase but one that can make a huge difference in fitting in your exercise while looking after children. My wife and I enjoyed using it for regular runs and it was ideal for the forest paths we predominantly used it on. I used a Out ‘n’ About Nipper Sport (UK only) with our eldest child and found the Summit X3 to be an improvement on that, with a smoother ride especially when off-road, though the Nipper is cheaper. 

The Beats Solo 4 headphones are the latest generation of the popular wireless on-ear line and offer upgrades in sound quality and battery life, with the latter now being 50 hours. They don’t offer active noise cancellation though, a feature you get on the Beats Studio Pro. The price has stayed the same at $199.99 in the US and £199.99 in the UK, and the Solo 4 headphones come in three colors: matte black, slate blue and cloud pink.

An update to the Solo line is exciting, though a new addition is even more so, and the Solo Buds look like an excellent new option for those who want more affordable in-ear headphones. They cost $79.99/£79.99, which is cheaper even than the Beats Studio Buds. Beats promises no compromises have been made on sound quality.

Along with being cheaper than other Beats headphones, the Solo Buds are also smaller and have the smallest case of any of the brand’s headphones. This comes at a cost, however, in that the case doesn’t contain a battery to charge the buds. The good news there is that the buds themselves last 18 hours on a charge, which is impressive given their small size. You can charge the buds in their case by plugging it into a phone or laptop, and five minutes of charging provides an hour of playback.

The Solo Buds are available in four colors—matte black, storm gray, arctic purple and transparent red. The Solo Buds and the Solo 4 headphones don’t have an IPX water resistance rating, but will be suitable for sports as well as lifestyle use.

However, it is still outclassed by the best Garmin watches, like the Garmin Fenix 7 or Garmin Enduro 2, which offer better navigation and smart features, while matching or outdoing the sports tracking and training analysis on the Vertix 2S. There are also AMOLED sports watches I prefer like the Garmin Epix Pro and Suunto Race.

Coros Vertix 2S: Price And Availability

The Coros Vertix 2S launched on April 25, 2024 and costs $699 in the US and £599 in the UK, the same price as the Coros Vertix 2. It’s far from cheap, but equivalent watches with titanium bezels and sapphire screens—like the Polar Grit X2 Pro, Suunto Vertical and Garmin Fenix 7 Pro—are all more expensive (if you choose the titanium models of each).

How I Tested This Watch

I used the Vertix 2S for two weeks prior to its launch, and will continue to use it until I’m able to drain the battery entirely. I have run more than 60 miles with the watch, as well as tracking other activities like yoga and strength sessions. I’ve tested the rest of the watches in Coros’s range and the Coros Vertix and Vertix 2, as well as the best sports watches from other brands.

Design And Hardware

The Vertix 2S is a large watch, with a 50.3mm case that’s 17.6mm thick. It’s light for its size though, with the case weighing 61g, which rises to 70g with a nylon band and 87g with a silicone band—both bands are included with the watch, and you can also use other 26mm straps with it.

There are three colors available—black, gray and blue—and all have a titanium bezel and back case, with plastic used for the rest of the case. The 1.4in memory-in-pixel touchscreen is made from sapphire glass. There are three buttons on the watch, with the middle one also being a dial. 

The Vertix 2S has a 10 ATM waterproof rating and will work in a temperature range of -22°F (-30°C) to 122°F (50°C), according to Coros. The materials used, and the durability of the watch, are a selling point because you have to pay more to get equivalent materials from other brands. However, the screen is duller than others, including other LCD watches like the Fenix 7, and it’s less bright than the AMOLED display you get on the likes of the Garmin Epix Pro and Polar Grit X2 Pro. It’s clear enough to read outdoors, but a bit dull inside and I often had to turn on the backlight to read it throughout the day.

The Vertix 2S has a new optical heart rate sensor that promises more accuracy than the sensor on the Vertix 2, but reduces the battery life of the watch. In fairness, the Vertix 2S has battery life to play with: the 2S will still last up to 46 days in watch mode and offers 118 hours of GPS tracking. As with the Vertix 2, the Vertix 2S offers dual-band GPS tracking, though Coros has redesigned the antennae to improve the accuracy. The Vertix 2S has a barometric altimeter and compass, and can measure blood oxygen saturation and heart rate variability. You can connect external sensors via Bluetooth, but not ANT+.

HR And GPS Accuracy

The Vertix 2 was the first sports watch I’d tested that offered dual-band GPS tracking, but it wasn’t as big an upgrade in accuracy as I’d hoped. Since then many brands have launched watches with dual-band GPS, and Garmin and Suunto’s watches were more accurate than the Coros watches with dual-band in particular.

Coros seemed to fix this with the Coros Pace 3, which is accurate, while the redesigned antennae on the Vertix 2S have improved the accuracy compared with the Vertix 2. On all my runs I compared the Vertix 2S to the Garmin Epix Pro and it matched up closely and there were few, if any, errors on the GPS traces I looked at after runs.

Unfortunately, the picture isn't as rosy with regards to the Vertix 2’s heart rate tracking. This is often a weakness with sports watches, but given that Coros sacrificed battery life to put in a new optical sensor to improve HR accuracy I expected better.

On almost all my runs the Vertix 2S has been inaccurate when compared to a chest strap, usually reading way too high, and if you’re planning on using its training analysis or using heart rate to guide your training, I would pair a chest strap to the watch.

Battery life

Coros watches are renowned for their long battery life, and the Vertix 2S is no exception. It will last up to 46 days in watch mode, though this drops to 36 days if you use the sleep tracking on the watch, and offers up to 118 hours of standard GPS tracking, or 43 hours of dual-band GPS tracking. All these numbers are comparable with the longest-lasting watches out there, like the Garmin Enduro 2 and Suunto Vertical, though the Vertix 2S offers less battery than the Vertix 2 because of the new HR sensor.

There are a couple of negative reasons Coros battery life is so good that are worth noting. One is the dull screen compared with other watches, and the other is that the watch only takes HR readings every 10 minutes rather than continuously when you’re not exercising. You can change this setting, though, and I think taking readings every 10 minutes is a good option to have as I’d rather have good battery life over 24/7 HR stats.

After 10 days of use, including eight runs using dual-band GPS and sleep tracking each night I was down to 60% battery. Even for those training heavily you can expect two to four weeks of battery life, with the main determining factor being how much time you spend training using GPS—in between workouts the battery barely drops on the Vertix 2. The battery life is as good as, or better than, what I got from the Garmin Enduro 2 and Suunto Vertical. The only watch that consistently outlasts the Vertix 2S is in fact the Vertix 2.

Sports Tracking And Training Analysis

The Vertix 2S has a variety of sports modes, including triathlon and open-water swimming tracking, along with a dedicated track mode for runners. You can create a custom sports mode if one of your favorites isn’t listed by default. It’s also easy to create and follow structured workouts or training plans on the watch, and you can customize data screens to show up to eight stats at once.

It’s an easy and intuitive watch to use for sports tracking. Coros has upgraded the sports tracking across its watches with a software update. This includes screen mirroring so you can see the watch’s stats on your phone during a workout, as well as the navigation screen if you’re following a route. This update also added a virtual pacer for running workouts.

The Vertix 2S also feeds into Coros’s EvoLab training analysis platform, which gives you a rating of your running (and cycling) fitness, predicted race times and a breakdown of your recent training load. This is available across all Coros watches. I’ve always found EvoLab a pretty accurate and useful gauge of my current fitness and training load.

The sports tracking and training analysis on the Vertix 2S is up to par, though it doesn’t stand out, aside from extra features for outdoor climbing I’ve not been able to test. Coros offers the same array of features across its range, and on the best Garmin watches you get extras like a training readiness score, plus interesting ratings of your endurance and hill running ability.

Maps And Navigation

The Vertix 2S has color maps with turn-by-turn directions on routes and a back-to-start feature. It’s easy to create routes within the Coros app, or import them into it from other sources to load onto the watch. The maps are not as colorful and clear to read as those on Garmin, Polar and Suunto watches, especially those brands’ AMOLED watches, nor are they as detailed as Garmin’s, but it’s easy to navigate routes using them.

You can’t add the maps as a default data screen within an activity, which seems odd to me, but I set the maps to come up when I held down the light button on the watch. You can do this during a run or other activity to add the map to your screens without pausing or stopping your workout. This will show a breadcrumb trail of your route so far overlaid on the map, and you can also add a back-to-start pointer to any outdoor activity. When following a route you also get an elevation profile that shows the climbs and descents to come, plus details on the total distance and amount of uphill you have left. 

The navigation features on the Vertix 2S are good and on a par with Polar and Suunto’s, but Garmin still reigns supreme here. Its watches have “routable” maps that know where you are so you can create or adjust routes on the fly, whereas the Coros routes are overlaid on a map, so if you go wrong you are just told you’re off course. Garmin also has the excellent ClimbPro tool that shows each climb and descent on your route individually to help you judge your effort on long uphills in particular.

Smart Features

The Vertix 2S shows your phone notifications and has a weather forecast widget, and can store music to playback on Bluetooth headphones. The watch doesn’t yet work with any streaming platforms, so you will need the digital files to drag and drop across to the watch, whereas Garmin works with Spotify, Deezer and Amazon Music so you can wirelessly transfer across your playlists.

It’s good to have the option to play music on the watch, but the way it’s done means it’s not a feature I’d use regularly. I mostly stream music and even getting hold of podcast files to transfer isn’t always easy. There is no app store for the Vertix 2S—though you can pick from a range of watch faces in the Coros app—and it doesn’t offer NFC payments. If you want a sporty smartwatch then Garmin is a better bet, while full smartwatches like the Apple Watch obviously offer more on this front.

Activity And Sleep Tracking

The Vertix 2S will diligently track the usual daily activity stats, like steps, active minutes and active calories burned, and it tracks your sleep if you wear it at night. It’s not the most comfortable watch to wear overnight, which is a problem with any large sports watch, but the sleep tracking was broadly accurate to me.

If you wear the watch at night it also provides a heart rate variability score in the morning, which is compared with your baseline. You can use this as a guide to how stressed your body is, and it can help guide how hard you push in training each day, since HRV is the main data used to underpin readiness scores from other brands. The Vertix 2S tracks stress levels throughout the day, and you can take a wellness check, which gives on-the-spot measurements of your HR, HRV, stress, breathing rate and SpO2. 

Is The Coros Vertix 2S Worth It?

The Vertix 2S is an excellent watch and a strong alternative to the Garmin Fenix 7 for those who want a watch that uses the best and most durable materials, and does the essentials of sports tracking well. You get more features from the best Garmin watches though, and the features Coros and Garmin have are generally more polished with Garmin, such as music and maps. 

The Fenix 7 is also in sales fairly regularly, so you may be able to get a titanium one for a similar price to the Vertix 2S, and that would be a better buy, while the Garmin Epix, Polar Grit X2 and Suunto Race are attractive alternatives with AMOLED screens.

The main upgrade you get here, compared with the Vertix 2, is improved GPS accuracy, which may not be a vital feature for some who’d rather have the longer battery life of the older watch, which is still getting regular software updates from Coros.

Put simply, the two of us are on very different levels. But that doesn’t mean I can’t learn a thing or two from his famously hardcore training routine. 

Fraser’s signature workout is a 40-minute EMOM—four moves, each performed every minute, on the minute for 10 rounds. 

If it’s good enough for the fittest man in history, it’s good enough for me, so I decided to give it a go. 

How To Do Mat Fraser’s 40-Minute EMOM

Every minute, on the minute, for 40 minutes:

• Minute one: Row x 15cal
• Minute two: Toes-to-bar x 15
• Minute three: Air bike x 15cal
• Minute four: D-ball over shoulder x 6 (150lb / 70kg)

In an interview with YouTube fitness content creator Zack Telander, Fraser described the EMOM above as “a typical, middle-of-the-road workout” he would use in his training. 

He says he did at least one 40-minute EMOM per week throughout his career and adjusted the intensity depending on at what point in the CrossFit season he was performing it. 

At the beginning of the season, he would incorporate shorter, higher-output efforts that left him more rest at the end of each minute. From here, he gradually increased the volume of work in each minute until he was close to “working for 40 minutes straight”, before tapering it back down right before the CrossFit Games.

My Takeaways From Mat Fraser’s 40-Minute Emom Workout

As we’ve already established, Mat Fraser and I are cut from very different cloth. And, while I’m a fixture at my local CrossFit box, I know the numbers above aren’t achievable for me.  

That’s why I scaled the workout down to 12 calories on the rower and the air bike, 10 toes-to-bar and five sandbag-over-shoulders. 

And for the first four rounds, I thought maybe I’d made a mistake. I felt good, finishing each exercise with time to take a decent breather before moving on. My toes-to-bar felt snappy and the sandbag moved smoothly. 

But this blissful start wasn’t to last. At the midpoint of the workout, my core and legs began to feel the effects of 390 reps, and my breaks at the end of each minute started to shrink. And it wasn’t just my muscles that were ready to pack it in.

“You’re only halfway, and you’re already struggling,” an unhelpful inner voice jibed. “Call it quits at the 24-minute mark and be done with it.” 

It was tempting and, while I was determined to reach the finish line, the next few rounds turned into a serious slog. My movement quality wasn’t what it had been 10 minutes before but after finishing the seventh round something funny happened. 

It was like my mind saw the light at the end of the tunnel, and a second wind helped me complete the workout without letting any of the exercises overrun their prescribed minute. 

Overall, I got lucky and picked numbers that provided a solid test for my fitness level, but Fraser says this type of workout takes some tweaking to get it right. 

“I did [40-minute EMOMs] so often, and so many times,” he tells Telander. “I did workouts that were too easy, I did EMOMs that were too hard; you have to f*** up to find out what’s right and find where those limits are.”

I’ve since made 40-minute EMOMs a weekly part of my training, experimenting with different exercises and targets in each minute. 

Admittedly, 40 minutes is a decent chunk of my total daily session to devote to a single training piece, but I’ve found the format can be adapted to help hit multiple goals. 

For example, you can make one of the minutes a higher-skill gymnastic exercise to practice technique and develop capacity in this movement. Or you could slip some bodybuilding in there to add a side-order of hypertrophy to the main course of conditioning. 

This way, the 40-minute EMOM becomes a time-savvy addition to your training, serving up skill, strength, muscle and endurance perks depending on how you structure it. 

That’s why the Under Armour Next Academy was created—to identify sports stars of the future with six simple athletic tests, open to all-comers aged between 16 and 20. And as a one-time aspiring athlete, I couldn’t resist giving them a go. 

My only expectation going in was that I would have a good time. But the tests actually revealed some weaknesses which have helped inform my training going forward.

What Is The Under Armour Next Academy?

The Under Armour Next Academy has been set up inside London’s Battersea Power Station, and assesses endurance, strength, speed, agility, power and athletic intelligence through six separate tests. 

Anyone aged 16-20 can apply online to take the tests for free, with top performers earning the chance to compete for one of 12 year-long Under Armour sponsorships.

Under Armour Next Academy Fitness Tests

Athletic Intelligence Test

 Many of the Under Armour Next Academy tests are ones you can try at home. This first one, not so much. 

I was faced with a wide panel containing thousands of LED lights. Green squares would flash up in front of me, turn red after a second or two then explode—my mission was to diffuse them with a simple tap, but it was harder than it sounded. 

After three goes, I’d hit a high score of 80, which I was fairly happy with. 

“Not to make you feel bad, but there’s one guy who came in and hit about 280,” the trainers taking me through the tests told me. I was just below average too—86 for males and 94 for females.

Strength Test

After hanging up my soccer cleats, I turned to CrossFit to satisfy my competitive streak. As a result, I thought the strength test might be right up my alley, but it wound up being my worst score. 

With my biceps by my side and my elbow at a right angle, I had to squeeze a grip dynamometer machine as hard as I could for a couple of seconds.

I tapped out just over 50kg—a little over half what a teenage aspiring American football player had hit recently, according to the Academy team. It was also slightly below the male average of 53kg.

I already knew grip strength isn’t a strength for me, but up to this point I’ve never given it the time of day in my training. Thankfully, there are plenty of ways to improve your grip strength.

Power Test

When I think of a powerful athlete, my mind turns to World’s Strongest Man competitors shifting huge weights. What I often forget to consider is the speed element—power equals force times velocity, after all.

That’s why the Academy’s power test is a max vertical jump, and it’s as straightforward as it sounds. From a standing start, jump as high as you can. The only conditions are that your hands have to stay on your hips and your legs must stay straight during the jump. 

The Under Armour team had a digital sensor to measure scores. You’re not going to find this at your average gym, but you could replicate it by jumping next to a wall while a partner marks the height your feet reach. 

Going in, I was told that anything over 50cm was good, average for men was 43cm and average for women was 33cm. I managed 45cm.

Apparently the record holder on this test was a teen, not much taller than five foot, who blitzed the competition with a jump nearly double mine. 

Speed Test

The speed test is a 15m sprint, with the Under Armour Next Academy’s sensors on hand to give me my time to a fraction of a second. 

I had been expecting this and after giving my hamstrings a very thorough warm-up I was excited to give it a try. 

The trainers on hand set a goal of 2.5 seconds and my initial attempts sat just below this at between 2.3 and 2.4 seconds. 

I was satisfied with that, with the average male and female times sitting at 2.42 and 2.7 seconds respectively. Then one freak score around the 2.2 second mark, which I’m choosing not to question, gave me my best result of the assessment as a whole.

Agility Test

The 5-10-5 drill tests agility by challenging you to move fast through a couple of changes of direction.

When I did it, there were three parallel lines each five yards apart—you can mark these distances out with cones if you’re doing it elsewhere. 

Start by standing at the middle line, facing along it, then turn 90° and sprint to one of the lines on either side of you. Touch your foot on the line, make an about turn, then sprint to the line furthest from you. 

Again, touch it with one foot as you turn back on yourself, then hare back to the central line to finish. 

This was the test where my former soccer obsession really came to the fore, and while I failed to note my exact time I know I managed to beat the averages of 4.95 and 5.4 seconds for male and female participants. 

Endurance Test

Whether you call it the bleep test, the multi-stage fitness test or hell on earth, chances are you’re familiar with this shuttle run test. 

Under Armour uses a variation. Start running on beep one, make it to a 15m marker before beep two, turn and return to the start point ahead of beep three, then rest for 10 seconds before going again. 

The interval between the beeps gets shorter as you progress through the levels. “Level 17 is good, level 19 is really good,” the trainers tell me. 

There’s a reason they leave this one till last. It feels like a walk in the park at first, but it quickly ramps up. 

I hit a wall at level 18, with my legs turning to lead and refusing to cooperate as I urged them to move faster.

What I Learned

After the last test, the Under Armour Next Academy team issued me with a scorecard showing my results. Rather than giving me my times and figures, it showed a score out of 100 for each one, as well as an overall result: 62.56. 

The trainers then showed me the leaderboard, with top performers achieving 80 and above. No late Paris 2024 push for me, then. 

But I did really enjoy myself. I’ve also been able to change my training since to address my weaknesses in strength, grip and power. 

I’m hoping my tweaked take on the 5x5 workout, plenty of loaded carries and a healthy dose of contrast training should do the trick. 

Picking the best Garmin watch isn’t easy. The main reason: Garmin itself. The company has many watches in its range and while that means there will almost certainly be one that matches your preferences, it can be hard to find that watch without spending ages researching the differences between the devices.

You can, however, leave all that to me because I’ve tested pretty much every Garmin device that’s been released in the last five years and know the range like the back of my hand. Or wrist, in this case.

Garmin is renowned for making some of the best sports watches and running watches. Whatever your favorite form of exercise, the company has a device for you. I’ve picked out the best Garmin watch for a range of sports, along with my top overall pick that offers the best balance of value and features.

The quick list

Here’s a run-through of the top Garmin watches available in the most important categories. Click on any watch here to jump to its entry in the main list below.

How I Test Garmin Watches

Best overall

The Forerunner 265 is a multisport watch with an AMOLED screen that offers useful training analysis, including Garmin’s readiness rating, on top of accurate sports tracking and smart features. It’s a great all-rounder that will suit you whatever your preferred sport is, and it’s a good smartwatch and general fitness tracker, too.

The price is still high, but the Forerunner 265 is considerably cheaper than top watches like the Forerunner 965 and Fenix/Epix ranges, which offer maps, longer battery life and more durable designs as an incentive to upgrade. If you aren’t fussed about the AMOLED display of Garmin’s training readiness feature, then the Forerunner 255 is a good, cheaper alternative to the Forerunner 265. Explore the differences between the two with my Garmin Forerunner 265 vs Garmin Forerunner 255 comparison.

Read more in my Garmin Forerunner 265 review

Best for running

The Forerunner 165 Music is the brand’s entry-level AMOLED watch and a great option for runners. It provides accurate GPS tracking (though it’s a shame it doesn’t have dual-band GPS as with more expensive Garmin watches), structured workouts and training plans you can follow on the watch, plus music storage and breadcrumb navigation.

If you find the Forerunner 255 in a deal for around the same price as the Forerunner 165 then that would be a strong alternative for those who don’t need or want an AMOLED screen, since the 255 has more insightful training analysis and dual-band GPS tracking. I’ve gone into more detail on the differences between the two in this Garmin Forerunner 255 vs Garmin Forerunner 165 article.

If you’re just starting out with running the cheaper Forerunner 55 is another good option that does the basics well.

Read more in my Garmin Forerunner 165 review

Best for cycling

Assuming you can find it in a sale (usually easy as it’s an older watch), the Forerunner 255 is the best-value Garmin watch, and could be the pick in a number of categories in this round-up. I’ve singled it out for cyclists as a more affordable option that has key features like power sensor support and a multisport mode, which you don’t get on cheaper Forerunners and Garmin smartwatches.

If you want an AMOLED display and training readiness the Forerunner 265 is a possible upgrade, or you could go up to the Forerunner 955 or 965 to get maps as well. You could also save by getting an entry-level watch like the Forerunner 55 and splash out on a Garmin bike computer instead, which is easier to view during rides.

Read more in my Garmin Forerunner 255 review

Best for triathlon

Another old-but-excellent watch, the Forerunner 955 packs in the same excellent multisport features as the newer Forerunner 965 (minus the AMOLED display), and Fenix/Epix ranges, into a lightweight plastic design with an LCD display. It’s a better pick than the Forerunner 255 and 265 for triathletes tackling longer events in particular, since the extra battery life you get from the Forerunner 955 will be handy in an Ironman, for example. It supports all the sensors you need and will automatically transition between sports during multisport events.

The Forerunner 965 does all of the above and has a bright AMOLED display and a titanium bezel, to increase its durability a little, and of course triathletes are well served by the excellent Fenix 7 and Epix ranges, which have more durable designs than the 955 and come in a range of sizes. If you’re sticking to shorter races and don’t need maps, then the Forerunner 255 and 265 watches are also excellent for triathletes. See how the Forerunner 955 stacks up in my comparison of it alongside the Forerunner 255.

Read more in my Garmin Forerunner 955 review

Best for swimming

Most of the watches in Garmin’s range offer a lot to swimmers and if you also do other kinds of activity I’d suggest opting for a more rounded watch, such as the Forerunner 255 or 265, which match the swimming features of the Garmin Swim 2. However, if you just swim the Swim 2 is a cheaper alternative that has all the features you need to track pool and open-water workouts.

It’s a lightweight watch and records swimming-focused metrics, including distance, pace, stroke count, stroke type and Swolf. You can set up and follow swimming workouts on the watch and use it to measure your critical swim speed, which is an indication of your aerobic swimming threshold.

Read more in my Garmin Swim 2 review

Best smartwatch

The Vivoactive line is one of two dedicated smartwatch lines within Garmin’s range, along with the Venu line, but the same smart features are found across a wide array of Garmin devices. These include music storage, NFC payments, notifications and access to the Connect IQ apps store (which is limited compared with the Apple or Google app offerings).

You get all of this on the Vivoactive 5 at a lower price than other smart Garmins, aside from the cheaper Venu Sq watches, which are not as attractive and enjoyable to use in my experience. If you upgrade to the Venu 3 you get a mic and speaker, which is a handy feature in a smartwatch, and you do get better sports tracking and training analysis from the likes of the Forerunner 265, which also has the same smart features as the Vivoactive 5.

Read more in my Garmin Vivoactive 5 review

Best for hiking

Hikers heading on adventures in the great outdoors will benefit from the long battery life of Garmin’s Fenix and Enduro watches, which also have maps to help you navigate. The Fenix 7X Solar has solar panels around the outside of the face to extend the battery life more in sunny conditions, and I’ve picked it out over the smaller Fenix 7S and 7X because it has a built-in flashlight, a handy extra for those who camp in particular.

The newer Fenix 7 Pro range all have built-in flashlights but you pay more for a watch that otherwise isn’t an upgrade on the Fenix 7 range. The Enduro 2 has a flashlight and the longest battery life, but is expensive. A cheaper option for hiking than the Fenix 7X is the Garmin Instinct 2 Solar, which doesn’t have maps, but does have a rugged design, breadcrumb navigation and long battery life. My head-to-head comparison pits the Fenix 7 against the Enduro 2.

Read more in my Garmin Fenix 7X Solar review

This year the women’s elite race looks particularly unmissable, with 10 athletes who have run sub 2hr 20min in the field including world record holder Tigist Assefa. Two-time London Marathon winner Brigid Kosgei and Olympic champion Peres Jepchirchir are other notable names, as is Yalemzerf Yehualaw, who won the London Marathon in 2022.

On the men’s side the biggest name is Kenenisa Bekele, who is competing in his seventh London Marathon and aiming to win it for the first time, although at 41 he is perhaps more likely to set a masters record than win overall. The fastest men in the field based on recent results are Mosinet Geremew, Alexander Mutiso Munyao and Tamirat Tola, and last year’s runner-up Geoffrey Kamworor will also have eyes on the win.

The top Brits in the field include Becky Briggs, Alice Wright and Anya Culling in the women’s race, and Emile Cairess, Marc Scott and Callum Hawkins in the men’s. Cairess and Hawkins are both in the top five for fastest marathons by British runners ever, while Marc Scott is a debutant at the distance with impressive pedigree from shorter road and track events.

London Marathon Live Streams And TV Broadcasts

How To Watch The London Marathon In The UK

The BBC has been the broadcaster of the race since its first edition in 1981 and is offering extensive coverage of both the elite race and mass-participation event. Live coverage starts at 8.30am BST on BBC One and runs until 2pm, when it switches to BBC Two before finishing at 3pm. You can also watch the race online on iPlayer, with live streams running until 6pm. There are highlights from the race on BBC Two at 6pm.

If you’re tuning in to catch sight of someone you know, train your eyes on the live stream of the finish line, which last year was available via the red button and on iPlayer. Download the London Marathon tracker app to access predicted finish times for every runner, searchable by name or bib number.

How To Watch The London Marathon In The US, Canada And Australia

Live coverage of the London Marathon is available via FloTrack, with the broadcast starting at 4.10am ET. You can watch online and the FloTrack app, which is available on the App Store, Google Play, plus Roku and the Amazon Fire Stick. A FloTrack subscription costs USD$29.99 a month or USD$149.99 a year.

How To Watch The London Marathon From Outside Your Country Of Residence

The team at Coach stablemate TechRadar have tested VPNs extensively and recommend NordVPN, which is easy to set up and reliable. NordVPN also comes with a 30-day money-back guarantee, so you can try it before committing to a longer plan.

London Marathon Details

Prior to this year’s London Marathon, when Culling will take a place at the elite start, we spoke to her about her running journey and just how she got so quick.

How did you get into running and what was your first marathon like?

I ran my first marathon in 2019. That was the London Marathon. I did that for charity. It was a challenge. I’d never done much running before. I was sporty as a child. I played hockey and cricket, and my family is competitive, but I was never quite as good at sports as any of them.

I did some training for that 2019 marathon, but I didn’t do a lot. I went for some dog walks, which I would run bits of, or I’d run around the school rugby fields. I threw myself in the deep end. I didn’t know what I was doing—didn’t have carbon shoes, didn’t follow a plan, didn’t have a watch—didn’t understand anything.

It was the hardest and most painful marathon I’ve ever done. I didn’t catch the running bug and I downed tools with running for a bit longer. 

When and why did you start running again?

I didn’t like not being very good at it. I’d got to county level in hockey and cricket. I had to work hard to get there, but I felt like I succeeded. I felt like I hadn’t succeeded in the marathon. I wanted to commit and get good at it. 

Lockdown gave me the kick I needed to take up running. I downloaded Strava on the day we went into lockdown.

As we started to come out of lockdown, we were able to run with friends and do it more as a social thing. That was the only time you could see your friends so I always associated running with that. Then the more I enjoyed it, the more I wanted to do it. 

I was running around Battersea Park, in London, and I’d see the same man every day. That was Nick Bester. One day we just got chatting and he later became my first coach.

You ran 2hr 36min at the London Marathon in 2022, how did you progress to that point?

I did the Rome Marathon at the start of that year, and I did that in 2hr 43min. The one before that was Valencia and that was 2hr 52min, and the one before that was Manchester and that was 3hr 5min. So I was chipping away 10-15 minutes each time. It wasn’t that I just knocked off two hours.

When I ran 2hr 52min at Valencia 2021, I placed in the 1,000s because Valencia is such a big marathon. Then I did Rome in early 2022, and I came first European female and first non-elite, and I think I was top 40 overall, including the men. I thought, “Wow, l really performed there.”

Nothing changed with my training for London 2022. I just inched my way forward. I put my success down to the fact that the time and the PBs have always been secondary. I’ve just enjoyed running.

Along with gradually increasing training, did you change your lifestyle?

I’ve always just rolled with general life. I probably went out slightly less, but I’ve never changed my diet. When you get to doing the amount of running that I do, it’s about getting the calories in before worrying about everything else.

The biggest change has been training my brain like I’ve trained my body. That became a big thing in the weeks before a marathon. Working on my psyche and self-belief, and ways of canceling out any self-limiting beliefs. 

I also did more strength and conditioning. I think you can only get away without it for so long until something happens, and then you wish you had done a few calf raises! I didn’t want to get to that point before I started. I want to be in the sport for as long as possible, and the only way I’m going to do that is if I enjoy it, stay injury-free and be happy and healthy.

What would be your top tip for runners looking to improve?

Consistency. You just need to string together a block of good consistent running. It’s about piling it up and building layers on layers.

“Kettlebells are my favorite training tool,” she says. “They’re so fun to use, and they’re a great way to build strength, develop power and work the cardiovascular system.”

Eden also likes how you can’t go through the motions when training with a kettlebell. 

Or in her words: “You have to be dialed in and focused on what you’re doing, otherwise you’re going to drop a weight on your head.”

To help you avoid that fate, she’s shared six of her favorite foundational kettlebell moves in this video for the Onnit Academy, describing in detail how to execute them with immaculate form. 

The kettlebell deadlift and squat in Eden’s video can be performed as standard muscle-building exercises where the weight is moved at a fairly consistent speed. 

Whereas the kettlebell swing and clean require explosive power to move the kettlebell. 

When performing these exercises, the location of the kettlebell’s handle means you’re rarely holding the weight at its center of mass. It’s continually pulling your body off balance, forcing stabilizing muscles in your core and around your joints to put in a shift as they work to maintain optimal body positions. 

That’s why Eden describes working with kettlebells as an “unconventional, ballistic” form of training. It will develop your stability, coordination and power, strengthening your muscles and joints to create a more robust, athletic body. 

So, next time you’re in the gym, consider giving the squat racks the cold shoulder as you make a beeline for the kettlebells in the corner. You can put what you learn in the video into practice with this beginner kettlebell workout or one Coach’s many kettlebell workouts.

I’ve run the London Marathon six times and used several different approaches when setting up my watch for the race, all of which were designed to keep me on track for my target time. That’s harder than in other marathons I’ve run because the GPS signal goes AWOL running through Canary Wharf and the tunnels on the course.

The simplest way to track your race is with your normal data screens, but I’d suggest adding lap pace to them, rather than current pace. Current pace is particularly susceptible to GPS trouble and will jump around a lot, while lap pace is your average pace for the current mile or kilometer split you’re running and is a more stable number to help you pace your run.

Even with lap pace the GPS problems you encounter in the second half of the London Marathon when running under high buildings and through tunnels can throw your watch off. I take manual splits when passing the mile/kilometer markers to get an accurate number for each to make sure I’m hitting my target pace.

A more advanced setting is to use the distance and time target setting on the watch. On your run page hold the menu button, select training, quick workout (or set a target depending on which model you’re using) and then distance and time. Select marathon distance and put in your target time and you’ll get two new data screens. One shows how far behind or ahead of your goal pace you are, and another gives a predicted finish time plus your average pace and distance remaining. 

The predicted time is handy as long as you take into account the distance your watch has measured compared with the actual distance you have left to run, with GPS inaccuracies included. Check the distance on the watch against a marker when you pass it and add any discrepancy in time to the predicted time on the watch. 

Another Garmin tool you can use is PacePro, which will give you a target time for each mile or kilometer of your race based on the elevation profile of the course, your overall goal and race strategy, as in whether you want to run even splits, or a negative split where you run the second half of the marathon faster than the first. 

I’d advise against this though. PacePro is brilliant but will be rendered near useless by GPS inaccuracy and is most useful on hilly courses like the Boston Marathon where your pace per split will rise and fall with the hills. PacePro can help you stick to target pace in the first half of the London Marathon, which has good GPS accuracy with few tall buildings, but once you hit Canary Wharf inaccurate pace readings will throw it off.

The most complicated and most accurate option you can use is a ConnectIQ app that allows you to correct the distance readings on the watch. I have used one called Peter’s (Race) Pacer to do this (Peter’s (Hi-Viz) Pacer is a simpler app that does the same thing). When you pass a marker on the course, hit the lap button and it rounds the distance measured by the watch up or down to be exact.

So if your watch reads 5.12km at the 5K marker, hit the lap button and it will correct to 5.00km, and then adjust the average pace and other stats on the watch. You can also set a target time with Peter’s Race Pacer and it will tell you how far ahead or behind you are.

I’m hoping Garmin will eventually make this a native feature on its watches—as it is on the Wahoo ELEMNT Rival watch—because Peter’s (Race) Pacer isn’t the most attractive data screen, but it has worked well for me in the past when GPS readings have gone wonky. Just make sure you try the app out in a training run to get used to the info being shown.

In the roll-up, you gradually move from lying on your back to sitting with your spine curved forward and your arms reaching forward. It’s performed slowly and with control, meaning there’s no momentum and you can’t help your abs by pulling on your head or neck. 

Although it’s hard work, I find the mindful movement can make it feel almost meditative, as you focus on peeling your spine off the mat. 

The slow and steady pace required in this exercise means your core muscles spend more time under tension. Studies such as this one published in the Journal of Physiology suggest that the more a muscle is loaded with tension to the point of fatigue the greater the protein synthesis, which can lead to muscle growth.

“The roll-up is one of my favorite exercises to do and to teach,” says Pilates instructor Millie Shiers, who teaches mat and reformer classes at Core LDN. “Practicing the roll-up can improve the flexibility of your spine and increase your abdominal strength. The roll-up also teaches your body how to control spinal articulation.”

How To Do The Pilates Roll-Up

Lie on your back with your legs extended and together, and feet flexed (toes pointing up to the ceiling). Extend your arms up with your palms facing your feet. As you exhale, lift your head and chest, slowly peeling your spine off the mat and reaching your arms forward. As you do so, slowly peel your spine off the mat. Once you’re reaching as far forward as you can, take an inhale to pause, then exhale and use your abs to gently roll down again, articulating your spine back onto the mat.

“Focus on squeezing your legs together and sliding your ribs towards your hips as you roll up,” says Shiers.

Roll-Up Modifications

If the full roll-up is too intense, there are plenty of ways to make it easier as you develop the strength to do the whole movement. “You can modify the roll-up with props to make it more accessible,” says Shiers. “One way to do this is to wrap a band around your feet and hold either end of the band—the band acts as an extra abdominal muscle. Another prop you can use is ankle weights to give you a bit more support in anchoring your lower body to the mat.”

“I also like to teach modified versions of the roll-up without props,” says Shiers. “For example, I will get clients to practice both halves of the roll-up separately—the forward flexion and then rolling down—until they can smoothly lift their body with no momentum.”

To fully master the roll-up, there are clever cues to help you do it as effectively as possible. “In Pilates, we love to make exercises as challenging as they can be by ensuring you properly connect to your muscles,” says Shiers. “To really feel the roll-up, think of pushing your heels away from you and drawing your ribs back in the opposite direction. This opposition will help you connect to your abs.”

The four workouts were announced to athletes via email on Wednesday, April 17. Combined, they aim to test the strength, gymnastic skill and stamina of those tackling them. 

The top 25% of male and female CrossFit Open finishers have been invited to participate in this year's CrossFit Quarterfinals. This is up from the top 10% in previous years, meaning the 2024 Quarterfinals are set to be bigger than ever before. 

Here’s everything you need to know if you’re taking part. 

What Are The CrossFit Quarterfinals 2024 Workouts?

Workout One

Four rounds for max repetitions of:

• One minute of barbell snatches (135lb/61kg barbell for men, 85lb/38kg barbell for women)
• One minute of rowing (for calories)
• One minute of dumbbell box step-ups (50lb/22.5kg dumbbells for men, 35lb/15kg dumbbells for women, both use a 20in box)
• One minute of rest

Set a running clock. In the first minute complete as many snatches as you can, in the second minute rack up as many rowing calories as you can, in the third minute perform as many double dumbbell box step-ups as you can, then rest in the fourth minute.

Repeat this for three rounds. Your score is the total number of reps you are able to complete.

Revealing the workouts via an Instagram Live, CrossFit’s competition director Adrian Bozman says this first test is an “homage to Fight Gone Bad”—a classic CrossFit workout that follows a similar “max-reps in a minute” format.

“The best [athletes] are probably going to have pretty even reps across each those movements, and the rest of us are going to have one that really plays to our strength and some others that don't,” says Bozman.

Workout Two

Three rounds for time (20-minute time cap): 

• Wall ball x50 (20lb/9kg ball to a 10-foot target for men, 14lb/6kg ball to a 9-foot target for women)
• Lateral burpee box jump-over x50 (24in box for men, 20in box for women)

There’s not much to explain here. Perform 50 wall balls then 50 lateral burpee box jump-overs, and repeat this for three total rounds as fast as possible.

Your score is the time it takes you to finish all 300 reps, or the total number of reps you've completed if you hit the 20-minute time cap before reaching the finish line.

“It’s a straight-up grinder,” says Bozman. He says that, after featuring smaller chunks of burpees in the Open, the programming team wanted to “add reps, so [the sets] are more aggressive, and see who could hang on.”

Workout Three

For time (15-minute time cap):

• Handstand push-up x10
• Toes-to-bar x20
• Handstand push-up x10
• Toes-to-bar x20
• Handstand push-up x10
• Toes-to-bar x20
• Strict handstand push-up x10
• Rope climb x5 (15ft)
• Strict handstand push-up x10
• Rope climb x5 (15ft)
• Chest-to-wall handstand push-up x10
• Muscle-up x20

This is a gymnastic test, with the exercises ascending in difficulty as you progress through the workout.

There are three pairs of exercises, with the first pair (handstand push-ups and toes-to bar) performed for three rounds, the second pair (strict handstand push-ups and rope climbs) performed for two rounds, and the final pair (chest-to-wall handstand push-ups and muscle-ups) performed for one round.

Your score is the time it takes you to complete the workout, or the number of reps you complete if you don't finish it within the time cap.

“This is going to be a big separator for a lot of people,” says Bozman. “It’s a lot of gymnastic movements, so let’s see who can bust them out. [This is a] personal favorite of the set for me.”

Workout Four

As many reps as possible (AMRAP) in 10 minutes of:

• Clean and jerks x10 (135lb/61kg for men, 85lb/38kg for women)
• Rest for one minute
• Clean and jerk x10 (185lb/83kg for men, 125lb/56kg for women)
• Rest for one minute 
• Clean and jerk x10 (225lb/102kg for men, 155lb/70kg for women)
• Rest for one minute
• Max-reps of clean and jerks in remaining time (245lb/111kg for men, 165lb/75kg for women). 

For this final workout, start a rolling clock and get to work.

Begin with 10 clean and jerks at the first (and lightest) weight. Once you’ve finished these, you’ll take a mandatory one-minute rest before moving on to 10 clean and jerks at the second weight.

Take another mandatory minute of rest once these are completed, then work through 10 clean and jerks at the third weight before sitting back for another mandatory 60-second breather.

In whatever time remains of the 10 minutes after this, complete as many clean and jerks as you can at the fourth and heaviest weight (245lb/111kg for men, 165lb/75kg for women).

Your score is the number of clean and jerks you’ve completed when the clock hits 10 minutes.

“Finally, we have a strength endurance test,” says Bozman. “For those among us that are in that bottom percentile [in the CrossFit Open leaderboard] that just snuck in [to the CrossFit Quarterfinals], it’s going to be about how many you can get at that final bar.

“For the best [athletes] we’re going to see some amazing numbers there—there are going to be some real shootouts happening.”

When Are The CrossFit Quarterfinals 2024 Score Submission Deadlines?

There are two submission deadlines to remember for the 2024 CrossFit Quarterfinals. 

The scores for the first two workouts are due by 5pm PDT on Saturday, April 20 (1am BST on Sunday, April 21). 

Then the submission deadline for workouts three and four is 5pm PDT on Monday, April 22 (1am BST on Tuesday, April 23). 

The submitted scores will be reviewed before Monday, April 29, and the CrossFit Games team will publicly announce the results once the leaderboard has been finalized. 

How To Submit CrossFit Quarterfinals Scores

Scores can be submitted on the CrossFit Games website or app, as with the CrossFit Open. Workouts can be completed in any order so long as the scores are submitted before their respective deadlines. 

In an email sent to those who have qualified for the event, CrossFit encourages athletes to use a judge who has completed its 2024 Judges Course. 

The company also says that “the top 60 male and female athletes will be required to submit video recordings of all workouts should they wish to proceed to Semifinals”. 

On top of this, people who edit their submitted video “in any way risk disqualification”, and all scores must be uploaded before the submission deadlines listed above to be valid. 

What Is The CrossFit Quarterfinals?

The CrossFit Quarterfinals is the second stage of the competitive CrossFit season, after the CrossFit Open.

More than 343,500 people took part in this year’s CrossFit Open—an online fitness competition in which people across the world tackle three workouts over three weeks and submit their scores to a worldwide leaderboard. 

The top 25% of male and female athletes from the CrossFit Open earn the right to compete in the Quarterfinals, which is a second online stage taking place the following month. 

The top 40 men and women from each region (North America West, North America East, Europe, Asia, Africa, Oceania and South America) are then invited to the CrossFit Semifinals. 

These are a series of in-person competitions spanning mid-May to early June, designed to decide which 40 men and women will compete at the CrossFit Games (the pinnacle of the sport) in Fort Worth, Texas, this August. 

Peloton instructor Ben Alldis is running the London Marathon for the second time this year, and when we spoke to him about his kit for the race it was clear a lot of careful thought and testing had gone into picking it out. That means there’s a lot to be learned from his selections if you’re not sure about your own marathon kit just yet.

Are you excited for the London Marathon?

“I’m so excited because I’ve done it before and I know what I’m letting myself in for,” says Alldis. “I was overwhelmed with the support last time, the fact that at London there are people cheering at every single spot. When you’re in it, it’s so amazing.

“Things have also come on a long way since I ran it in 2018. All the hydration and nutrition, the trainers and the kit has all evolved so much. It’s been fun trying different things out and testing things along the way.”

What running shoes are you using for the marathon?

“I was going to go for a racing shoe, but I’m actually going to stick with the Hoka Arahi 7,” says Alldis. “I’ve been training in them and they feel great. I’ve got slightly wide feet and a lot of the race shoes are quite thin. I have tried the race shoes and they do feel good, but I just don’t want to get injured because of the job I do. I’ve got to teach a class on Wednesday!” 

What nutrition products are you using for the marathon?

“I’ve tried quite a few things,” says Alldis. “I don’t eat a lot of sugar, so when I started with some of the gels, they were so hard on my stomach. They do work, but I get a bit of a stomach ache.

“The ones that I’ve actually loved using are from Veloforte. I’m using a mixture of the gels, the energy chews and also the energy bars, just because too much of one thing is a bit much for my stomach. Mixing up also keeps it interesting across however long it’s going to take.”

I rate Veloforte’s products too and they feature on my selection of the best running gels. Just remember, you should never try a new gel for a marathon—stick with what you’ve been using during training. 

“I also like to suck on the SaltStick electrolyte fast chews,” says Alldis. “I take a lot of electrolytes for my general life and my job, but obviously you can’t really get the tablets out and put them into bottles [during the race]. These are little tablets that you can just suck on. You have maybe two every half hour or something and it just keeps salt levels up. This has helped me massively, because the last marathon I did, I started to cramp up. I think that was because I tried to just survive on one jelly baby a mile! When I look back, that’s probably why I was cramping up because the salt levels in my body were probably low.”

If this is the first you’ve heard about electrolytes, find out what you need to know with our guide to electrolyte drinks.

How are you carrying all this?

“I’ve been using a Peloton running belt in training,” says Alldis, “but I’m actually going to use a CamelBak one because you can put water in it. Obviously, there are water stations along the way, but it’s helpful just to have a little bit on you.”

What other running gear will you be wearing?

“I’m going to be wearing the Lululemon X Peloton collaboration gear—it’s super soft and super light,” says Alldis. “It doesn’t get too much sweat in it. I also like to wear under shorts just to keep the compression on the quads and the hammies. Lululemon also do amazing socks with compression.”

Are those knee-high or ankle-high compression socks?

“I’ve tried both,” says Alldis. “I think it depends how hot it is on the day, because it can get a bit claustrophobic sometimes when you’ve got too much compression. If it’s a bit warmer, I’ll just go for ankle-high, but if it’s a bit cooler, I might wear knee-high, or I might wear compression sleeves.

“I used to be a sprinter and so my typical running style when I get lazy is on my toes, so my calves get a battering. To have a bit of pressure on them helps a little bit.”

I’ve looked ahead to the London Marathon weather forecast and Alldis might be better off going for ankle-high socks.

What running watch and headphones do you use?

“I’m going to be wearing an Apple Watch,” says Alldis. “I’ve been training with it, and I use the Apple Watch Ultra 2. I’ve always liked the Apple Watch. I wouldn’t say it’s the best of the best watches out there, but it’s the watch that I wear and it’s really helpful for me. It just helps you pace yourself, which is good.” It’s a good choice in my book, I’ve reviewed the Apple Watch Ultra 2 and rate it as the best smartwatch for running.

“I’ve been training with Apple Airpods,” says Alldis, “but I’ve just been recommended this brand of headphones called Shokz which sit on the back of your head and it means you can still hear the crowd.” Shokz makes bone conduction headphones that transmit sound through your cheekbones to your inner ear, keeping your ear free to hear other sounds.

“It’s about getting a balance between trying to take in the crowd versus having a bit of motivation,” says Alldis. “I like to listen to a mixture of podcasts and music. Four hours of dance music can get a bit repetitive! So a good podcast and some music for the end.”

“My absolute favorite thing that I do with all of my athletes is something called a leg circuit,” says Wendy Batts, a National Academy of Sports Medicine (NASM) master instructor and assistant professor in exercise science at PennWest California. 

It’s a combination of four different leg exercises performed as a circuit without any rest. 

“It will increase your heart rate, it will make your legs burn, and if you can do it without any rest it will absolutely crush you. You can thank me for that later.” 

How To Do This Leg Circuit

Three rounds of:

1. Prisoner squat x20
2. Alternating lunge x10 on each leg
3. Power step-up x10 on each leg
4. Tuck jump x10

Perform the exercises above as a circuit as quickly as you can without sacrificing good form. 

If you’re new to Batts’ variation of prisoner squats, it’s worth noting that you need to keep your hands on your head throughout and come up on to your toes at the top of each rep to activate your calf muscles. 

As demonstrated in the video above, you can also vary each exercise in this workout to train different planes of motion: sagittal (moving up, down, forward and backward), frontal (moving from side to side) and transverse (rotational movements). This will more accurately mirror both everyday and sporting movements, helping you develop functional strength and athleticism. 

To prioritize the frontal plane, keep the rep scheme the same and perform side-to-side squats, lateral lunges, sideways box step-overs and skater jumps. For a transverse plane workout, add a rotational element at the top of each movement.

Tips For Tackling This Workout 

This workout is a race against the clock. It challenges you to complete a high volume of work with minimal rest, putting your heart and lungs to work while testing the muscular endurance of your legs. But you should never sacrifice technique for speed.

“You’re doing it as fast as you can control, not as fast as you can,” says Batts. “I think that’s super important, because anybody can do something, but are you doing it correctly? You need to be very intentional with your movement patterns.”

Batts also advises ensuring you can perform each of the individual components of this routine with perfect form before bringing them together for an added challenge.

“It’s definitely a more advanced workout,” says Batts. “You want to make sure you can go piece by piece first. This is a very advanced leg circuit that you can do at home, but even advanced athletes need to be prepared for being a little sore the next day.”

Like the Open before it, this is an online competition. Unlike the Open, it’s invite only. To qualify in 2024, you needed to finish in the top 25% in the CrossFit Open. 

Whether you’re a regular participant, first-time qualifier, hopeful for next year or just curious about the format, I’ve gathered a quick-and-dirty guide to the CrossFit Quarterfinals.

CrossFit Quarterfinals FAQs

CrossFit Quarterfinals Equipment List

Ahead of both the Open and Quarterfinals, CrossFit usually releases an equipment list that tells affiliated CrossFit boxes what needs to be provided to athletes taking part. Participants often comb these lists for clues as to what the workouts will be.

But in 2024 CrossFit has not released an equipment list in advance. Instead, it says “all required equipment can be found in a typical CrossFit affiliate”, although “some workouts may require a specified distance between equipment for safety concerns”. 

The floor plans and equipment list will be posted on the CrossFit Games website after the release of the four CrossFit Quarterfinals workouts on Wednesday, April 17.

CrossFit Quarterfinals Leaderboard

The CrossFit Quarterfinals can be hard to follow as a fan. This is because, while the Open has the live announcements and both the CrossFit Games and CrossFit Semifinals have been live-streamed on YouTube, there are no live updates for this portion of the season. 

If you want to stay on top of the latest results, the best way to do it is to keep an eye on the CrossFit Quarterfinals leaderboard on the CrossFit Games website. Many athletes also post updates on their social media channels, if you want extra information on the competition. 

CrossFit Quarterfinals Workouts 2023

CrossFit Quarterfinals 2023 Workout 1

For time (15-minute time cap): 

1. Front squat at weight one (heaviest) x9 
2. 25 ft handstand walk x9
3. Front squat at weight two x15
4. Muscle-up x15
5. Front squat at weight three (lightest) x21
6. Chest-to-wall handstand push-up x21

Men’s weights: 225lb/102kg, 185lb/83kg, 135lb/61kg

Women’s weights: 155lb/70kg, 125lb/56kg, 95lb/43kg

CrossFit Quarterfinals 2023 Workout 1

As many repetitions as possible (AMRAP) in 12 minutes of: 

1. Dumbbell snatch on arm one x8
2. Overhead walking lunge steps on arm one x8
3. Dumbbell snatch on arm two x8
4. Overhead walking lunge steps on arm two x8

Men’s weight: 70lb/32.5kg

Women’s weight: 50lb/22.5kg 

CrossFit Quarterfinals 2023 Workout 3

Five rounds for time (10-minute time cap):   

1. Burpee box jump-over x5
2. Clean and jerk x1

Men’s: Barbell at 275lb/125kg, box at 30in

Women’s: Barbell at 185lb/84kg, box at 24in

CrossFit Quarterfinals 2023 Workout 4

As many repetitions as possible (AMRAP) in 20 minutes of: 

1. Row x1,000m
2. GHD sit-up x50
3. Row x500m
4. V-up x25 

CrossFit Quarterfinals 2023 Workout 5

For time (15-minute time cap):

1. Deadlift at weight one (lightest) x21
2. Chest-to-bar pull-up x21
3. Deadlift at weight two x15
4. Bar muscle-up x15
5. Deadlift at weight three (heaviest) x9
6. 15ft rope climb x9 

Men’s weights: 225lb/102kg, 275lb/125kg, 315lb/143kg

Women’s weights: 155lb/70kg, 185lb/83kg, 205lb/93kg

Get help choosing which is best for you with our guide to the best CrossFit shoes.

“Beginners should avoid starting with very heavy weights and overly complex movements,” says Jayke Izli, personal trainer at The Body Lab London. “It’s crucial to build a solid foundation with basic exercises and gradually increase the difficulty with range, tempo and weight.”

That’s what our beginner gym workout does, suggesting you start with one exercise per body part, doing one set of 20 and building up from there. But if you’d like to give your arms more attention, Izli isn’t going to stop you.

“Strengthening the arms is not just about aesthetics. It’s crucial for enhancing overall upper-body strength, improving joint health and performing daily activities more efficiently,” says Izli. “Strong arms also contribute to better posture and reduce the risk of injuries.”

To get you started, Izli recommends this four-move beginner arm workout which alternates between a biceps exercise and triceps exercise.

How To Do This Beginner Arms Workout

To do this workout you’ll need dumbbells and a weights bench or other stable knee-high platform. (If you don’t have any dumbbells, try this no-equipment upper-body workout instead).

Izli has given a range of reps to do for each set. The first time you perform the workout choose the lowest number of reps using a dumbbell weight that makes the last few reps of each set a challenge. Rest as needed between sets.

The next time you perform the workout, add one rep to each set, using the same weight. Once you’ve hit the top of the rep range, go back to the beginning and increase the weight of the dumbbell.

Once you feel ready to move on from this session, try this superset dumbbell arms workout and keep training until you feel ready for this all-in arms workout plan. 

Beginner Arms Workout Overview

1. Biceps curl 3 x 8-12
2. Triceps dip 3 x 8-12
3. Hammer curl 3 x 8-12
4. Overhead triceps extension 3 x 8-10

Beginner Arms Workout Form Guides

1 Biceps curl

Sets 3 Reps 8-12

Stand with feet shoulder-width apart holding dumbbells in front of your thighs, your elbows touching the sides of your torso and palms facing forward. Inhale, then exhale as you contract your biceps to bend your elbows and lift the dumbbells to your shoulders. Your upper arms should remain in place next to your torso. Pause and squeeze your biceps hard, then lower the dumbbells under control.

2 Triceps dip

Sets 3 Reps 8-12

Sit on a weights bench or chair with your palms flat on the bench either side of you. Extend your legs so your heels are on the floor. Move your butt off the bench, then bend your elbows to lower until your elbows are at 90°. Push down on the bench and extend your arms to raise your body to the start. To make the exercise easier, bend your knees and bring your feet closer to you. The closer your feet, the easier it will be.

3 Hammer curl

Sets 3 Reps 8-12

This exercise is very similar to the biceps curl. Instead of beginning with your palms facing forward, your palms should be facing and remain facing throughout. 

Stand with feet shoulder-width apart holding dumbbells in front of your thighs, your elbows touching the sides of your torso and palms facing. Inhale, then exhale as you contract your biceps to bend your elbows and lift the dumbbells to your shoulders. Your upper arms should remain in place next to your torso. Pause and squeeze your biceps hard, then lower the dumbbells under control.

4 Overhead triceps extension

Sets 3 Reps 8-10

Stand with your feet shoulder-width apart, holding the end of one dumbbell above your head with your palms facing up and your elbows pointing forward. Keeping your upper arms still, bend your elbows to lower the dumbbell behind your head. Extend your arms to lift the dumbbell back to the start.

What happened? Under Armour revamped the shoe and I think it did an outstanding job. Rather than attempt to replicate the cushioning of the Reebok Nano X4 or the tech-heavy build of the Nike Metcon 9 (among the best CrossFit shoes), the brand has instead delivered a barefoot feel courtesy of a thin, flexible outsole and minimal heel-to-toe drop. 

This is sure to divide opinion, with some fitness fans wanting more shock-absorbing foam. However, I found the updated delivered brilliant ground feel and stability, which I liked for lifting and WODs alike. 

Under Armour Reign 6: Price And Availability

The Under Armour Reign 6 was released in late 2023 with an RRP of $130 in the US and £125 in the UK. It's available on the Under Armour website, as well as through third-party retailers. I’ve already spotted it on sale for $100 (£90). 

How I Tested This CrossFit Shoe

I wore this shoe for every training session over a two-week period, and it was an intense period. There were 10 trips to the gym and the usual mix of varied metcons that you’d expect from CrossFit training. I completed regular Olympic weightlifting sessions, strength exercises, gymnastic drills and bodybuilding-style accessory work. The shoe got its first taste of the big three lifts, along with cleans, snatches, wall walks, handstand push-ups, rope climbs and burpees.

Design And Fit

With protective fins on the heel, an undulating raised rubber outsole and a flash of lurid green, the Reign 6 has a distinctly Alien aesthetic. Some will like it, others won’t; it has grown on me, despite initial misgivings. 

Green detailing aside, these features aren’t included for their looks—they all serve a purpose. The raised rubber outsole wraps around the midfoot to offer lateral support for multidirectional movements, and the rubber heel fins are handy for protecting the shoe from rough walls during handstand push-ups. 

I found the Reign 5 too wide for my narrow feet, but the Reign 6 locked my heel in place while still giving my toes room to spread for balance. As a result, it was comfortable from day one. 

The main change I noticed was in the sole of the shoe. The outsole is thin and all cushioning comes from a dual-density insole: thicker and firmer under the heel then thinner and softer under the ball of the foot, allowing me to feel the ground under my forefoot. 

This may come as a shock if you’re used to a thicker midsole, like that of the Nano X4, or a less flexible outsole like the Inov-8 F-Lite G 300, but I liked it. It helped me feel balanced while lifting and able to generate power through the floor effectively.

Is The Under Armour Reign 6 Good For WODs?

If it’s cushioning you’re after for high-impact exercises, look elsewhere. However, that doesn’t mean this shoe is bad for burpee-heavy WODs. 

As long as you know what you’re signing up for—a shoe that feels almost like a gateway to barefoot footwear with its minimal outsole and negligible offset—then this can be a solid performer for CrossFit workouts. The locked-in fit, wide forefoot and great ground feel helped me keep my balance while cycling a barbell. I also appreciated the absence of power-sapping midsole cushioning during explosive moves like box jumps, and the lateral support offered by the raised rubber outsole for multidirectional movements, like skater jumps and shuttle runs. 

The shoe didn’t grip a rope as well as the Reebok Nano X4, which I’d tested before it. It felt heavier too—436g for a US size 11 compared with 378g. But those were my only notable criticisms. 

Is The Under Armour Reign 6 Good For Resistance Training?

The first exercise I faced in the Reign 6 was a classic: five-by-five barbell squats. The shoe’s performance in this sent it skyrocketing in my estimations. The heel felt stable and the improved ground feel allowed me to spread my toes, distribute the weight evenly through my feet and enjoy great power transfer through the floor. The same applied for Olympic lifts, with the shoe’s natural fit offering excellent balance and stability. 

Is The Under Armour Reign 6 Good For Running?

As part of my training I tackled 8 x 400m intervals. I’d usually change into a pair of running shoes for that, but decided to go with the Reign 6. It was a different experience. Rather than feeling a plush midsole underfoot, I felt the Tarmac and any surface I was running on. If this is something you like, great. However, if you’re a regular runner who enjoys the usual cushioning, I’d say stay with what you know. I didn’t mind the minimalist experience for shorter intervals, but for anything above 400m I’ll stick to my running shoes. 

Is The Under Armour Reign 6 Worth It?

I loved lifting in the Reign 6. The flexible, minimalist sole and low-to-the-ground build offered stability and great ground feel and allowed me to power through sets of heavy leg exercises. For this reason alone, I think the shoe is a worthy investment, particularly if you can find it discounted. 

Beyond this, I enjoyed its minimalist feel during WODs. This, along with smart features like the raised rubber outsole, offered balance and support during multidirectional movements. It’s built to last too, with a robust feel and no signs of wear after two weeks of rigorous use. 

The shoe’s performance while running is likely to spark debate, with the limited cushioning meaning that you’re getting little added shock absorption with each stride. The same logic applies during any workout—if it’s a soft sole and lightweight feel you’re after, look elsewhere. However, if you want a CrossFit shoe that breaks free from the crowd and excels under a heavy barbell, give the Reign 6 a try.

Chebet is aiming to win the Boston Marathon for the third time in a row after he beat a stacked field that included Eliud Kipchoge last year. His main threat will probably be Sisay Lemma, who ran 2hr 1min 48sec at the Valencia Marathon last year, is the fastest man in the field and the fourth-fastest in history. Last year’s runner-up Gabriel Geay will also be in the mix for the win.

On the women’s side Obiri will have to face down stern competition from other past champions to win her second, with Worknesh Defaga, Edna Kiplagat and Caroline Rotich all aiming to take the tape. New York City Marathon 2022 winner Sharon Lokedi is another runner to look out for, with home interest coming from Des Linden, who won Boston in 2018, and Sara Hall.

Boston Marathon Live Streams

How To Watch The Boston Marathon In The US

ESPN will broadcast the Boston Marathon live nationally in the US, with its coverage beginning on its flagship channel at 8.30am EDT and running until 12.30pm EDT. It will also be streamed on the ESPN website. 

Live local coverage of the race will be on WCVB Channel 5 from 4am EDT to 8pm EDT, along with WCVB’s sister stations WMUR, WMTW and WPTZ.

How To Watch The Boston Marathon In The UK

Eurosport will be showing live coverage of the Boston Marathon on TV and through its website and app. If you don’t have Eurosport as part of your TV package you’ll need a Discovery+ subscription to watch, which costs £6.99 a month or £59.99 a year. Alternatively, you can subscribe to and watch Discovery+ through Amazon Prime Video. 

How To Watch The Boston Marathon In Australia

The Boston Marathon will be broadcast live through FloSports in Australia, which costs AUS$29.99 a month or AUS$150 a year. The FloSport app is available on Chromecast, Amazon Fire Stick, Apple TV and mobile devices.

How To Watch The Boston Marathon From Outside Your Country Of Residence

If you’re traveling and want to watch the Boston Marathon through your usual national broadcaster then you can use a virtual private network (VPN). The team at Coach stablemate TechRadar have tested VPNs extensively and recommend NordVPN, which is easy to set up and reliable. NordVPN also comes with a 30-day money-back guarantee, so you can try it before committing to a longer plan.

Boston Marathon Details

If you’re going to watch the race in person to cheer on friends or family members, download the B.A.A. Racing app from the Boston Athletic Association (BAA), which is already live in the App store and Google Play.

The app relays when runners pass any of the 16 checkpoints along the course.

“Folks can track as many runners as they’d like,” says Chris Lotsbom, BAA director of race communications and media. “This is perfect for spectators to gauge what time their athlete is set to finish.”

The app will also feature leaderboards, maps, selfie frames, race information for runners and spectators, participant and spectator guides, weather forecast updates from the BAA’s partners at the local WCVB television station, and more. 

New to the app this year is tracking and results for Saturday’s Boston 5K presented by Point32Health, as well as for the B.A.A. Invitational Miles, taking place that same day.

“We annually see that [the app] is incredibly popular among spectators and athletes, often rising to the top of sports app charts in the month of April,” says Lotsbom. “Usually the most tracked athletes are either from the pro field, or celebrities who may be running.” 

You can also track participants on the race website, BAA.org, which will feature searchable results, leaderboards, splits and tracking.

“The site will switch over to a tracking race day specific page the morning of the race,” he says. “In case it’s helpful for anyone trying to plan out their spectating in person, we also have town-by-town tips on our website, too.”

And for those interested in following the professional and elite races, the Boston Marathon will air locally from 4am to 8pm ET on WCVB-TV, the BAA’s official local television partner. Nationally, the race will air on ESPN2 from 8.30am  to 12.30pm ET. The Boston Marathon start time for the professional men is 9.37am and 9.47am for the professional women.

“There will be lots of coverage on WCVB and ESPN in the lead-up to race day,” says Lotsbom. If you’re not in the US when the race starts, find out how to watch the Boston Marathon where you are.

“We encourage spectators to follow @BostonMarathon across all our platforms (Instagram, X, Facebook, Tik Tok), as well as @Boston26_2_Pro on X, and our B.A.A. accounts: @BAA and @RunTeamBAA on X; @TeamBAA and @RunTeamBAA on Instagram; and Boston Athletic Association on Facebook.”

The Hoka Skyward X is a different beast. It’s bouncy, comfortable and great fun to use for easy and long runs. It’s too big and heavy for my taste, and I didn’t enjoy it as much for fast runs, but if the price doesn’t put you off then the Skyward X is a springy option for daily training.

Hoka Skyward X: Price And Availability

The Skyward X launched in April 2024 and costs $225 in the US and £185 in the UK. That surprising disparity in prices means it’s a little cheaper than similar super-trainers like the Asics Superblast and New Balance SC Trainer v2 in the UK, but more expensive than those same shoes in the US. Wherever you are in the world, however, it’s not a cheap shoe.

How I Tested This Running Shoe

I ran just shy of 40 miles in the Skyward X, using it for a range of marathon training runs including a 15-mile long run. I’ve also tested Hoka’s other carbon plate shoes, including the Mach X and Bondi X, and a range of super-trainers from other brands.

Design And Fit

There’s a lot going on in the midsole of the Skyward X, which contains two foams and a convex carbon plate. The main foam is a bouncy Peba-based material, with a supercritical EVA foam used to create a frame that makes the Skyward X more stable. Your foot also sits within the foam at the back of the shoe, and there’s a large plastic heel counter, both of which increase stability.

The stack height is high—48mm at the heel and 43mm at the forefoot in the men’s shoe, and 46mm at the heel and 41mm at the forefoot in the women’s—with a 5mm drop, and the ride is smooth thanks to the rocker design. All that stack adds up to a heavy shoe: The Skyward X is 11.3oz/320g in my UK size 9, which is heftier than most other super-trainers, with the similarly stacked Asics Superblast weighing 8.8oz/251g.

Hoka says the convex carbon plate, which bows upwards in the center, creates a more cushioned and “suspended” feel to the ride. It’s not a full plate, and the gaps in it are visible in the large cut-out on the bottom of the shoe. 

The Skyward X has a knit upper with a lot of padding on the tongue and collar for added comfort. I found it fitted well in my usual running shoe size and it’s not as narrow as some other Hoka shoes, such as the Mach 6. There is good rubber coverage on the forefoot and heel, with a thick outsole that should be durable, and which gripped well in wet conditions. I’ve taken the shoe on some light trails too, with no signs of wear and tear from that rougher ground.

Running Performance

The Skyward X is a big shoe, but a deceptively smooth and quick one. My first run in it was 15 miles where most of the first half was downhill and the second half uphill. It protected my legs well when pounding down hills; even when going uphill I was surprised by how smooth and easy to pick up it was for such a big shoe.

Throughout my runs, I’ve consistently found myself moving faster than I expected for the effort level put in. That’s partly because it’s harder to judge speed when you have such little feel for the ground because it’s such a cushioned and tall shoe, but also because the foam and plate combination does a good job of propelling you on your way efficiently.

There’s an upper limit to how fast you can run comfortably in the shoe. I did a couple of progressions runs, including one in which I finished at around my marathon pace of 3min 30sec/km and it felt cumbersome for that kind of pace. It’s not as versatile as other super-trainers like the Saucony Endorphin Speed 4 or Asics Superblast, but the Skyward X is more cushioned and comfortable. Cruising through easy runs in the shoe felt great.

Yet, even with all its positives, it will be too big a shoe for some. I prefer the lighter, nimbler feel of other super-trainers or more regular shoes, like the Hoka Mach 6 and New Balance Rebel v4, for most runs, including easy plods. But if you love a cushioned ride, the Skyward X delivers.

Is The Hoka Skyward X Worth It?

You don’t need to spend so much money to get a great daily trainer. The Hoka Mach 6 or plated shoes like the Saucony Endorphin Speed 4 offer more versatility at a lower price than the Hoka Skyward X. If you’re planning to just use it for easy and long runs then a more normal cushioned shoe like the Brooks Glycerin 21 will do a brilliant job at a much lower price.

The Hoka Skyward X is something a little different from most shoes, however, which may make its high price more palatable to some. It’s more cushioned than other super-trainers, while still pretty versatile and stable enough for daily training. I prefer a lighter and smaller shoe, even for easy runs, and even if you love a max-cushioned shoe the Asics Superblast is another cushioned (and expensive) option that is lighter and more versatile than the Skyward X. The Hoka is bouncier and more comfortable, and it won me over during my testing.

In a recent interview with YouTube content creator Zack Telander, Fraser gave my favorite insight into his training methods yet—three fitness tests he used to make sure he was ready to reclaim the CrossFit Games crown.

The best bit is that anyone can use these CrossFit workouts (with some sensible adjustments) to deliver strength and fitness gains galore, as long as you follow Fraser’s advice for how to progress the workouts over time.

So if you ever wanted to try training like the fittest man on earth, now’s your chance. Just don’t try and match his numbers—take a look at our scaled recommendations and start from there. 

Mat Fraser’s Fitness Tests

1. Rowing Intervals

Sets 5 Time 1min 40sec Rest 20sec

Rest 1min

Sets 4 Time 1min 40sec Rest 20sec

The aim for this workout is to hold a target pace through all nine rounds. For example, Fraser’s end goal was to row at an average pace of 1min 40sec/500m. 

He describes it as a mental test, saying he would do it in his parent's shiplap-lined basement. For the whole thing, Fraser tried to stare at a single knot in the wood in front of him.

“If I could stare at that knot for the entire 20 minutes, I knew I was in a good place,” says Fraser.

I wouldn’t recommend trying to match Fraser’s pace straight out of the gate. Instead, pick a goal that’s challenging for you and make this progressively more difficult as your fitness improves. 

This goal doesn’t have to be pace-specific either, according to Fraser. 

“You’re always trying to progress,” he says. “[And you might] have to use a different metric, because going from 1min 40sec/500m to 1min 39sec/500m is a pretty aggressive jump. 

“But I know that a 1min 40sec split when I measure it in watts gives me this X value, so I’ll try and bump that metric up a little bit, and then I’ll jump over to calories and try to bump that up.”

Over time, these incremental gains helped him chip away at his overall pace. Another way to master rowing for CrossFit is with these expert tips.

2. 40-Minute EMOM

EMOM for 40 minutes:

• Row x 15cal
• Toes-to-bar x 15
• Air bike x 15cal
• D-ball over shoulder x 6 (150lb / 70kg)

Fraser says he did at least one 40-minute EMOM each week throughout pretty much his entire career. 

This helped him get a feel for how he moved and the paces he was able to hold, both fresh and under fatigue. So, when competition time rolled around, he was ready for anything. 

He would also vary the content of the EMOMs throughout the year to help him peak for the CrossFit season. 

“At the beginning of the season you have these quick bursts of high output work [in each minute] and lots of rest,” says Fraser. “As you get closer and closer to the season, I tried to move that time domain so it’s almost like I’m just working for 40 minutes straight. 

“And then, right before the competition, I’d tailor it all back to the sprints to get that fast-reflex [stimulus].”

Again, I’m not going to hold you to Fraser’s standards. If you want to give this a go, pick a lower-calorie target on the rower and bike that you can hold for all 10 rounds. From my experience of 40-minute EMOMs, the first four rounds should feel fairly routine. The rest, not so much. 

You can also lower the number of toes-to-bar reps, or substitute them for V-ups or butterfly sit-ups. 

Finally, if you don’t have a D-ball, use a lighter sandbag or perform dual dumbbell cleans instead. 

3. Back Squat EMOM

EMOM for six minutes: 

• Back squat x 6 (315lb / 143kg)

If you want to develop your squat endurance, this is the test for you. Fraser would progress it over time by playing with the variables of time, weight and reps. 

This began with adding an extra minute to the workout. When he could complete the prescribed work for eight minutes he’d strip it back down to six minutes and increase the number of reps he was doing to seven. When he could do this comfortably, he started adding weight.  

“By the end of it you’re doing six sets of eight reps on the minute at 335lb,” he says 

If I was giving this a go, suffice to say I wouldn’t have 315lb on the bar. Instead, start with 60% of your one-rep max and build from there.

1. Take The T Everywhere, Even If Staying Downtown

I used to live in New York City, where I would walk whenever I could rather than take the subway—especially since subway stations were usually so close to each other. In Boston, however, trips like walking the distance of one subway station to another if going from, say, a Boston Common area hotel to the expo and back, add up. Stay off your feet as much as possible, especially since it’s a long weekend with the race being on Monday.

2. Don’t Go To Too Many Events Before The Race

Easier said than done with the overabundance of brand and media events. Being out all day every day from Friday morning can be physically and emotionally draining, so I recommend picking one event each day, and try to time one with a visit to the expo to pick up your bib. 

It’s also worth bearing in mind that the group shakeout runs can be quite large and crowded. I found a good balance was to go to one group run on Saturday and then do my Sunday morning shakeout alone. It really was nice to be at peace and alone with my thoughts around a quiet Boston Common for my final miles before the big day. 

3. Prepare Yourself Mentally For The Race’s Late Start

My first Boston wasn’t my first rodeo. I’d run another World Marathon Major—the New York City Marathon—three times by that point. This meant I knew to expect a later race start than I was used to with my beloved Houston Marathon, which starts at 7am (the perfect race start time, in my opinion) and with the fact that I start most of my long runs by 6am, especially when the weather is on the warmer side. 

Even though my qualifying time of 3hr 30min 14sec was nearly five minutes faster than my age-graded standard, I was still seeded in the third wave of runners, which meant I was set to start at 10.50am. Even starting a run at 8am feels late to me, so starting at almost lunchtime was a shock to the system, to say the least. I did know to pack snacks for a second breakfast in between leaving my hotel for the bus to the start village and waiting in the start village, but I am glad I also made plans to ride the bus with a friend from home. If I had made the trek alone, I probably would have sat there quietly, overthinking my race. Chatting with my friend really helped take the edge off and made the hours in between fly by.

4. Know The Walk To The Start Is About A Mile Long

That’s right — when you get off the bus at the start village in Hopkinton, you still have a bit of a journey to the starting line, something I hadn’t heard or read about before my first race. While there’s nothing you can do to avoid the additional time on your feet and it’s certainly not going to affect your ability to have a good race, I think it’s an important detail to be aware of because it will help you avoid lollygagging too long in the start village. You can also plan for things like getting in one last bathroom stop before leaving, because the chances are you’ll be worried about making your start time and the long lines for the last bathrooms on the way to the start will feel  too risky.

5. Training For Downhills Is Just As Important As Training For Uphills

Did you know the Boston Marathon is net downhill? Most people brush off that fact and fixate on the notoriously difficult Newton hills, a series of climbs from miles 16 to 21. Uphills have historically been one of my biggest weaknesses, so that was what I spent the most time preparing for. 

Even though I didn’t get carried away on the faster, downhill first half of the course and stuck pretty closely to my plan, my quads still suffered from dealing with more downhills than they were used to. It made those Newton Hills hurt even more, even though I didn’t slow down that badly on them. This is probably the biggest thing I’m filing away for training strategy if and when I run Boston again.

6. Don’t Judge Your Progress By Landmarks

Even if you haven’t spent much time closely analyzing the course map, when you think about the Boston Marathon course, you likely know about famous spots like the Wellesley Scream Tunnel, the Citgo sign, and the famous “right on Hereford, left on Boylston.” 

For one thing, you will hear the scream tunnel long before you come across it, and there is a significant downhill that precedes it, before you hit the halfway point. Don’t let yourself get carried away there. 

As for the Citgo sign, you will see it long before you pass it after mile 25, so don’t further torture yourself if you’re having a tough race. 

Lastly, know that the final stretch down Boylston is nearly half a mile long, so don’t expect to sprint immediately there, even though you can see the finish line.

To help, I’ve included information about when to wake up, when to head to the start village and how to adjust your fueling plans to accommodate the later Boston Marathon start time, based on my experience of running the Boston Marathon last year.

How To Fuel And Hydrate For A Late Race Start

Since I was in Wave 3 for my first Boston Marathon last year, I didn’t start the race until 10.50am, which is practically lunchtime for someone who is accustomed to running earlier in the day. Being from Houston, Texas, I am used to starting most long runs by 6am and most long-distance races by 7am.

I actually got a taste of similar logistics to the Boston Marathon the summer before I raced it, when I traveled to Ventura, California to run the Mountains2Beach Half Marathon. I didn’t give much thought to the two hours in between when I left my hotel to board a bus to the start and when the race actually started, eating my typical oatmeal breakfast before I left and not packing anything else other than my mid-race energy gels. The race start also ended up being delayed by half an hour, and I was feeling hungry again by the time the gun went off. This was not ideal, and I paid the price for improper pre-race fueling, bonking hard by the halfway point of the race.

Luckily, even though that was “only” a half marathon, it was a reality check for what to expect in Boston, and I knew to pack snacks like graham crackers, stroopwafels and granola bars for the bus ride and start village wait. If you’re on Instagram, I recommend following registered sports dietitians like Starla Garcia and Meghann Featherstun, who will post race-morning fueling and hydration suggestions based on your Boston start time, also noting when you should plan to stop eating and hydrating before your start time.

For help picking, consult this guide to the best running gels.

However, Garmin’s PacePro tool goes beyond this by offering a pacing guide that’s tailored to your target time, the way you want to run the race and the course you’re going to run. That last part in particular makes it perfect for the Boston Marathon.

That’s because the Boston Marathon route is not the pancake flat course you get at other major marathons like London, Berlin and Chicago. Boston has hills, with the most famous being Heartbreak Hill in mile 20, and you need to judge your effort on the uphill and downhill sections of the course carefully to hit your target time.

With Garmin’s PacePro tool you set the course you’re going to run and an overall target time, then you choose one of three race strategies and how hard you want to run any uphills. The race strategies are even pacing, a negative split (where you run the second half of the marathon faster than the first), or a positive split. 

If picking a negative or positive split, you also choose how much of a difference you want between the two halves of the race. You could start slowly and set yourself up to sprint home, for example, or just aim for a minute or two difference across the two halves. You also select how hard you want to run uphills, but if you ease off you’ll have to make the time up on flats and downhills.

This is the magic of PacePro, in that it will give you target times for each mile or kilometer split of the race based on your preferences, target time and the elevation of the course during that exact split. For example, if you set up a target time 2hrs 50min for Boston, plus a negative split where you take it easy on uphills, you’ll be given your fastest split targets for the downhills that come after the famous Newton Hills, with a slower target for the mile that includes Heartbreak Hill, or any other incline.

This allows you to ease off in the early stages of the race, and on any uphills, knowing that the race plan will have you hitting your overall target time by attacking the easier downhill miles on the course. The Boston Marathon has a lot of downhills, so you can judge how much time to make up in those sections well to allow you to be slower on the uphills.

During the race the PacePro screen will show your target time for the exact mile or kilometer split you’re running, plus your current split pace, how much distance is left in the split and the total time you are ahead, or behind, your overall goal.

You will need to use a Boston Marathon route within the Garmin Connect app to get a PacePro strategy, but these are easy to find in the app or on the website by searching for Hopkinton, the town where the race starts. There are several Boston Marathon routes to pick between and you can use them to create your PacePro strategy and then send it to your watch. 

The routes are all slightly longer than the exact marathon distance, because they are probably created from the routes people actually ran—it’s hard to run the perfect racing line at a big marathon because of the crowds.

Most of Garmin’s current range is compatible with PacePro, even if the watch doesn’t have maps or breadcrumb navigation as a feature. The Garmin Forerunner 55 is the cheapest watch to have the feature, and you can be assured that any more expensive watch launched in the past couple of years will also have it. You can check if your watch is compatible on the Garmin website by typing it in and selecting your watch.

Garmin’s PacePro tool is useful for lots of races, but is best for hilly courses and also those that don’t spend much time in the center of big cities with tall buildings, because the GPS accuracy that dictates the pacing info on the watch is affected when you’re in the heart of London or New York, for example. It’s perfect for the Boston Marathon as a result, and may well be just the thing for getting you up and over Heartbreak Hill still on course for your PR.

How To Set Up PacePro For The Boston Marathon 

1. Go to Training & Planning>Courses
2. Search for Hopkinton and select a Boston Marathon course from the list
3. Click ‘create a PacePro strategy’
4. Pick your target time or pace
5. Choose between mile and kilometer splits
6. Choose your race strategy and uphill effort
7. Check the individual splits to see if they make sense for you, then hit save
8. Send the route to your device

You can find the PacePro strategy in the training and workouts section of the running app on your watch. Make sure you select it before you start the race. You can also create a PacePro strategy on the watch for any route you have saved on there, but it’s easier to do it in the Garmin Connect app or on the website.

Incorporating mobility and strengthening back exercises into your routine is one of the best ways to support a healthier spine. Daily stretches can also help keep your spine mobile, as well as provide relief if you're experiencing tightness or tension. 

If you’re in need of some go-to stretches to mobilize your back muscles, try the five level 3 personal trainer and yoga instructor Emily Mouu shared in her Instagram Reel. Mouu also provided some extra form tips exclusively with Coach, so you can get the most out of each exercise.

A few of the stretches in this routine are twists and rotations, which encourage the spine's natural range of motion, according to Mouu. This includes the first stretch in the routine, the seated reach-over. “Sitting comfortably, with one knee bent and one leg extended, take your opposite arm to the knee that’s bent then reach your other arm over to the side. Take it to wherever feels good,” says Mouu.

Exercises like the down dog chest to thighs are great for stretching and strengthening the muscles in the back, and opening up the chest, shoulders and back, helping to ease aches and pains. Mouu recommends thinking of a downward dog as moving your body into “an upside down V shape”. Then, to do the exercise, “lift up onto your toes, bend your knees and squeeze your chest to your thighs,” she says.

Puppy pose is another yoga exercise in this routine that you might not have tried before, but it’s great for releasing the muscles in the back. “Begin in tabletop on your hands and knees with the palms of your hands underneath your shoulder blades and your knees underneath your hips,” says Mouu. “Walk your hands as far forward as you can, keeping your hips over your knees. When you can’t walk your hands any further forward, exhale and take your head and chest towards your mat."

Try to do these exercises a few times a week to increase your mobility, maybe at the start of the day or after working out. You can also try these back stretches and these exercises to relive back pain.

Even when set against other On running shoes I’m not convinced the Cloudmonster Hyper is your best bet for daily training, The On Cloudeclipse is similarly well cushioned and delivers a smoother, rockered ride. It’s good to see On’s Peba-based Helion HF foam brought to a training shoe, but the overall design of the Cloudmonster Hyper didn’t work well for me.

On Cloudmonster Hyper: Price And Availability

The Cloudmonster Hyper launched in March 2024 and costs $219.99 in the US and £210 in the UK. That’s a high price for a daily trainer like this and more than you pay for the best super-trainers, such as the Saucony Endorphin Speed 4 and Asics Superblast, or other On options like the Cloudeclipse or Cloudmonster 2.

In the US the Cloudmonster Hyper is initially available from On Running and Marathon Sports.

In the UK the Cloudmonster Hyper is initially available from On Running and Sports Shoes.

How I Tested This Running Shoe

I ran 32 miles in the Cloudmonster Hyper, using it for arange of runs during the high-mileage weeks of marathon training that the shoe seems perfect for. I’ve tested most of On’s other shoes, and a range of super-trainers from other brands.

Design And Fit

The Cloudmonster Hyper takes the design of the Cloudmonster 2 and upgrades it through the addition of Helion HF foam to the midsole. This is the Peba-based foam used in the On Cloudboom Echo 3 racing shoe, and it’s bouncier and lighter than On’s other materials.

There is a slab of the Helion HF foam under the forefoot of the Cloudmonster Hyper, with the brand’s signature CloudTec pods used at the heel and underneath the Helion HF. The CloudTec layer is firmer and adds stability, but is also heavier and less springy than the Helion HF foam.

The Cloudmonster Hyper, which weighs 9.5oz/270g in my UK size 9, isn’t a heavy shoe, but it’s not as light as many super-trainers. The Asics Superblast is 8.8oz/251g in my size and has a higher stack height: The Cloudmonster Hyper is 37.5mm at the heel and 31.5mm at the forefoot for a drop of 6mm, where the Superblast is 45mm high at the heel.

On has opted against adding a Speedboard to the midsole of the Cloudmonster Hyper, which is unexpected given that it’s designed to handle faster runs. The lack of a Speedboard makes it less stiff and more comfortable for daily training, though. The shoe has a lightweight woven mesh upper with padding around the collar and a thin tongue. The fit was good in my usual running shoe size, with enough room in the toe box to make it comfortable for long runs.

There is rubber covering the pods on the outsole at the forefoot and heel to provide grip and durability in the main impact areas, though I found it slipped a bit on wet paved surfaces at times. There’s a groove at the back that is shallower than on previous On shoes, though it still looks likely to pick up the odd stone if you’re running on gravel tracks. 

Running Performance

Price aside, I was initially excited about running in the Cloudmonster Hyper. The Cloudboom Echo 3 is a good carbon plate running shoe and its use of Peba-based Helion HF foam was a step up on other On midsole materials. Unfortunately, while the chunk of Helion HF under the Cloudmonster Hyper’s forefoot delivers bounce, it’s muted and overwhelmed by the firmer CloudTec material in the midsole. The CloudTec layer is also heavier, and I found the Cloudmonster Hyper felt heavier than it actually is while running.

As a result, I never felt comfortable running at faster paces. It doesn’t have the propulsive feel of a plated shoe like the Saucony Endorphin Speed 4, nor the nimble, enjoyable ride of the best non-plated daily trainers like the New Balance FuelCell Rebel v4 or Hoka Mach 6, which are lighter and have more responsive midsole foams.

I liked the Cloudmonster Hyper more when cruising along at an easy pace and, having used it for runs during high-mileage weeks, it does protect the legs. The stability it has by virtue of the firmer-than-average midsole is also supportive of tired legs, though it isn’t a shoe that screams “expensive super-trainer” to me. 

Instead, it feels like a typical cushioned shoe, and it’s not as rockered as the On shoes that have the brand’s CloudTecPhase midsole design, like the Cloudsurfer and Cloudeclipse, which have smoother rides as a result.

Is The On Cloudmonster Hyper Worth It?

On has put a target on the Cloudmonster Hyper’s back with the high price. Any daily trainer is going to struggle to be worth $220/£210, though if it delivered an amazing ride then you could perhaps start to justify the outlay; many have done this with the Asics Superblast, which is expensive but impressive.

Unfortunately, the Cloudmonster Hyper isn’t impressive. It will handle a lot of miles, but it’s not particularly versatile or fun to run in, and it’s easy to find shoes that offer more for less money, including the Superblast.

I consider the Saucony Endorphin Speed 4 the best daily trainer because of its versatility, but if you don’t want to train in a plated shoe then the Hoka Mach 6 and New Balance FuelCell Rebel v4 are more enjoyable options than the Cloudmonster Hyper, and significantly cheaper.

One of the best things about the Paris Marathon is that there is no ballot and there are lots of places. Around 54,000 runners started the Schneider Electric Paris Marathon in 2024 and similar numbers are expected in 2025. But it’s worth securing your place sooner rather than later as the race tends to sell out well before the closing date and you’ll pay less if you register early. 

It’s a great first marathon (it was my first, in 2010)—usually around a third of the runners are first-timers—and one worth traveling to—around a third are international entrants. As well as the incredible atmosphere and stunning architecture rolling past, my Paris Marathon highlights included firefighters spraying hoses over the sweaty runners, the adrenaline rush of thundering through tunnels, the cool tranquil stretches in the Bois de Vincennes and the enthusiastic crowds shouting “Allez Camilla!” just when I needed it most. I still regret not going for the wine and cheese on offer around the 35km marker, though.

A few brands have made strides to improve this situation and one of the main players is Asics, which began to print the carbon footprint of its shoes on insoles last summer.

Today, Asics announces the Asics Nimbus Mirai, a performance running shoe designed to be returned and recycled. It goes on sale on April 12 in limited quantities in limited markets, to better manage the untested process of taking the shoes back to be recycled. The shoes cost $180 in the US, £180 in the UK and €200 in France and the Netherlands, making it more expensive in the US (and as expensive in the UK) than the popular Asics Nimbus 26 cushioned shoe.

What Makes This Shoe Different?

The development that enhances the ability of the shoe to be recycled is a new one-piece upper and glue that melts away at high temperatures, leaving the material of the upper unaffected and able to be recycled. 

In 2021, Coach spoke to Dr Mark Sumner—a lecturer at the University of Leeds School of Design who specializes in sustainability—about recycling running shoes and he highlighted the elements of running shoes that are particularly problematic. “What makes it hard to recycle shoes is you've typically got a complex mixture of different materials,” he says, and that’s before you get to the bonding methods. “This makes it difficult to deconstruct, to extract those individual materials to try and work out how you can recycle them.”

Asics’ tests show that 87% of the upper can be turned into usable polyester material. It intends to collect returned Mirais then share with its recycling partner TerraCycle, which acts as a broker, moving them on to recycling centers.

It’s a first step, but Rohan van der Zwet, senior product marketing manager for Asics EMEA, said that the aim is to be able to say, “all our shoes can or should return because we can repurpose most parts”. While he couldn’t say when Asics would achieve that, his horizon was a few years.

What’s It Like To Run In?

Asics isn’t the first brand to launch a more recyclable shoe, or one that is designed to be returned, but we haven’t tested a more sustainable shoe that can match the performance of the best running shoes—that’s been the upshot of our testing of the On CloudNeo and AllBirds Tree Dasher 2.

That looks to be the case again here, although Asics is confident enough of its performance that it’s placed the Mirai in its popular Nimbus line of cushioned shoes. 

“In terms of pure shock absorption technology, the current Nimbus [26] would win,” says Van der Zwet, “but this is still up there. That’s why we were able to give it the Nimbus name because it’s still a comfortable shoe to run in.”

Where Can You Buy The Asics Nimbus Mirai?

In the US, the Mirai will be available in Asics stores, online from Asics as well as in the following specialty stores:

• A Runner's Mind, CA 
• Athletic Annex, IN 
• Big Red Running, CO 
• Charm City Run, MD 
• Farley Enterprises, VA 
• Fleet Feet Rochester, NY 
• Gazelle Sports, MI 
• Mill City Running, MN 
• Naperville Running Co, IL 
• Palmetto Running Company, SC 
• Playmakers, MI 
• Potomac River Running, VA 
• Road Runner Sports Shop, NJ 
• Running Logistics LLC 
• Skinny Raven Sports, AK 
• Sope Creek Enterprises, GA 
• The Exchange Running, TN 
• Three Amigos Running Co.

In Europe the shoe will only be available in three Asics stores and won’t be sold online.

• Paris, France 
• Amsterdam, Netherlands 
• London (Oxford Street), UK

If you finish your next leg workout with more to give, wrap things up with this finisher from personal trainer Alex Rice, which is made up of three dumbbell leg exercises. It perhaps has more in common with a short strength training routine than a workout finisher, which tends to include a conditioning component, but the addition of isometric holds is a surefire way to finish your legs off.  

Take a look at Rice’s Instagram Reel to see what’s in store.

The routine consists of goblet squats, followed by single-leg hip thrusts and conventional hip thrusts. Performing an exercise with proper form is always important to gain the most from the movement and avoid injury, but it’s always harder at the end of a workout when you’re fatigued, so here are some helpful cues to keep in mind if you try this session. 

In our guide to goblet squat form, functional fitness and nutritional coach Karl Bratland shares a helpful technique tip: “Hold the dumbbell by one end as close to your chest as you can,” he says. “If you hold it away from the body you won’t be able to support as much weight, so keep it close to the chest under your chin.” 

Bratland also advises keeping your chest facing forward and your heels flat on the floor so your weight is evenly distributed.

This routine also involves single-leg hip thrusts and regular hip thrusts. For more form tips, you can take a look at our guide on how to do the hip thrust, where strength and conditioning coach Andrew Reay shares some expert advice.

One of Reay's top tips helps you avoid putting too much pressure on the lower back, which is common if you overextend at the top of the lift. “Tuck your chin down to your chest. This keeps you in a position where you can’t overextend,” says Reay.

The most eye-catching part of that midsole is the full-length, visible Air Zoom layer. Nike has used Air Zoom units in many versions of the standard Pegasus, including the Pegasus 41, but these have been small, flat pods concealed in the midsole. New tech has allowed the brand to create the sculpted Air Zoom layer in the Pegasus Premium, which curves in line with the foot.

There’s also a layer of Nike’s best foam in the midsole, the springy ZoomX used in the Nike Vaporfly and Alphafly racing shoes, plus some ReactX foam at the heel. The combination of the Air Zoom layer and two foams in the midsole should create a bouncy ride.

In comparison, the new Nike Pegasus 41 has a full ReactX foam midsole that contains a couple of Air Zoom pods, one under the heel and one under the forefoot. There’s no ZoomX foam in the Pegasus 41, and the Pegasus Premium will probably be the lighter shoe, too.

The Nike Pegasus Premium is not to be confused with the Premium version of the current Pegasus, which is very similar to the standard Nike Pegasus 40, just with exclusive upper designs that cost a little more.

The combination of materials and inclusion of ZoomX will have some, including myself, hoping that the Pegasus Premium might act as a long-awaited successor to the popular Nike Pegasus Turbo, which was surprisingly discontinued after just two generations. 

Nike did release the Pegasus Turbo Next Nature two years ago, but this used recycled ZoomX and didn’t match the ride of the original, which was one of the most versatile and enjoyable daily trainers at the time. If the Pegasus Premium can reproduce that, it could be one of the best running shoes available.

The upgrades in the midsole of the Pegasus Premium lead me to believe that it will cost more than the Pegasus 41, but Nike is yet to give the price for either of the new shoes, nor an exact release date. The Nike Pegasus Premium is set to launch in spring 2025, while the Pegasus 41 will come out in June.

Nike has used its React foam as the main material in the midsole for the last few versions of the Pegasus, but is updating this to ReactX with the Pegasus 41. ReactX is softer and delivers 13% more energy return than standard React, and is also more environmentally friendly, reducing the carbon footprint of a pair of midsoles by 41%.

The Nike InfinityRN 4 was the first shoe to use ReactX foam in its midsole when it came out last year and while I found the new foam softer and bouncier, the InfinityRN 4 was a heavy shoe and I wasn’t a big fan overall. 

I’m hoping that the ReactX foam is integrated into the Pegasus without making the 41 substantially heavier than the Nike Pegasus 40. Along with the ReactX foam the Pegasus 41 has two Air Zoom units in the midsole, one under the heel and one under the forefoot, which should help keep the weight down and add more pop to the ride. 

Nike has also updated the upper on the Pegasus 41, which is designed to be lighter, more breathable and more comfortable than the one of the Pegasus 40, with an internal band wrapping around the midfoot to ensure a secure fit.

There is also an EasyOn version of the Pegasus 41, and a winter version that has a waterproof upper with a Gore-Tex liner. Nike is also launching the Pegasus Trail 5, and the Pegasus Premium, which uses a mix of Air Zoom, ReactX and ZoomX materials in its midsole.

The price of the Nike Pegasus 41 is still to be confirmed, along with an exact release date beyond the month of June.

Thankfully, this is relatively straightforward to do once you know how. “Building up the muscles necessary for a push-up involves targeting the chest, shoulders, triceps, and core,” says Amanda Place, personal trainer and founder of Sculptrition.

You can do this by using other exercises to develop the muscles used to perform the movement combined with practicing easier push-up variations, such as a negative push-up where you only perform the lowering portion of the movement as slowly as you can, an incline push-up where you place your hands on a raised platform, or a push-up on your knees.

“Aim to practice push-up variations and related exercises at least three to four times per week,” says Place. “Consistency is key to building strength and muscle endurance. Track your progress and gradually increase the number of repetitions or the difficulty of the exercises as you get stronger.”

Here are four strength exercises Place recommends to improve your ability to perform push-ups or help you achieve your first one. It’s also worth familiarising yourself with our expert guide to proper push-up form.

1 Plank

“Planks help strengthen the core muscles, which are crucial for maintaining stability during a push-up,” says Place.

Lie on your front, brace your abs and lift your body off the floor, supporting yourself on your forearms and the balls of your feet, with your elbows under your shoulders. Keep your body in a straight line from your shoulders to your heels.

2 Dumbbell bench press

Lie on your back either on the floor or on a bench, with your feet on the floor, holding dumbbells by your chest, with your upper arms at a 30°-45°angle to your torso. Extend your arms to press the weights up, then lower under control to the start.

3 Overhead triceps extension

Stand or sit on the end of a bench holding the head of a dumbbell in both hands above your head with your arms fully extended. Keeping your elbows pointing forward and your upper arms still, bend your elbows to lower the dumbbell behind your head, then extend your arms to return to the start.

4 Cable flye

Attach D-handles to the high anchor points on a cable machine and stand in the middle of the weight stacks. Move forward until there is tension in the cables and your hands are out to the sides at shoulder height with a slight bend in your elbows. Adopt a staggered stance and engage your core, then bring the handles in front of you. Pause, squeeze your chest muscles, then return to the start under control.

If you missed out, or just fancy picking up another pair, this is your pre-spring marathon chance. The yellow Volt colorway went on sale again at 8am BST on Thursday April 11 on the Nike UK website.

It’s not going to be a cheap purchase—the Alphafly 3 is one of the most expensive racing shoes ever, costing £284.99, but it does deliver a high level of performance. I’ve run 125km in the shoe now and rate it as the best Alphafly yet, with a bouncy, fast ride that’s great for any distance. My Nike Alphafly 3 review goes into more detail. This is also likely to be your last chance to buy the Alphafly 3 before the London Marathon, if you’re hoping to have it on your feet for that.

The Alphafly 3 is certainly great, but it’s not actually my favorite carbon racing shoe right now. I’ve tested pretty much all of the racers released by major brands in recent years and my top pick is the Asics Metaspeed Sky Paris—it costs £220 and is in stock in most sizes on the Asics website. 

Having run more than 100km in both the Alphafly 3 and Metaspeed Sky Paris, it’s the latter I’m planning on lacing up for the London Marathon. If you don’t want to wait for Thursday, or miss out again on the Alphafly 3, the Asics super-shoe is a strong alternative.

“This workout and I go way back,” says Eden. “We used to have a gym for a long time and we had a theme for each day.

“Tabata Tuesday was the most popular day and it’s one of my favorite intervals to work with, especially for high-intensity interval training. It’s hard to stay in those high heart rate zones where you’re at an RPE nine or 10, which is true interval training, but this format allows you to do it.”

How To Do Hannah Eden’s Five-Minute HIIT Workout

1A Russian kettlebell swing

Sets 4 Work 20sec Rest 10sec 

1B Alternating kettlebell snatch 

Sets 4 Work 20sec Rest 10sec 

“It’s 20 seconds on, 10 seconds off,” say Eden. “We couple two exercises together, alternating between them for four minutes with a 60-second rest afterward.”

There’s only one catch: If you want to reap the rewards of this workout, you have to step on the gas. 

“HIIT is about a burst of exertion,” says Eden. “Technically speaking, high-intensity interval training should be done at about 90% of your max heart rate, which is impossible to keep up for more than 20 seconds, maybe 30 seconds if you’re a killer athlete.”

If you’re going to work that hard, it’s more essential than ever to make sure you’ve warmed up properly before starting this workout. Begin with gentle cardio that gradually increases in intensity, then perform this gym warm-up routine. It’s also worth honing your kettlebell swing form and kettlebell snatch form with a few sets using a light weight. If you haven’t mastered the snatch yet—for instance if you bang your wrist with the kettlebell as you press—you can sub in kettlebell cleans instead.

Ready to go? Press play on this video of Tabata timings.

Benefits Of This Five-Minute HIIT Workout

The best thing about this format is that it naturally scales to any fitness level, because you’re working for a set amount of time, rather than a prescribed weight or number of reps. As long as you work hard, you’ll hit the stimulus. 

“I always say that you can do anything for 20 seconds,” says Eden. “It’s not a minute. You can easily just chomp off little bites as you go. It’s doable, it’s digestible and it’s for anyone.”

Eden’s choice of free-weight—kettlebells—also brings a unique combination of benefits. “It’s unconventional because kettlebells are an explosive, ballistic form of training,” she says. “It’s going to spike your heart rate, but that’s not all it’s doing. It’s a mixture of strength and conditioning, so you’re working both systems.”

For more information on how to best incorporate Pilates for runners into your training routine, we spoke to Liz Patient, certified Pilates instructor and founder of the Pilates for Runners app.

What’s a good way for runners to start Pilates?

“The low-impact nature of Pilates means it can be done anytime without impacting your running training,” says Patient. “You can get started with short but regular and consistent sessions tagged onto your runs or existing strength sessions. Start with just 10 minutes 3-4 times a week to see results, and from there you can scale and adapt your sessions around your running.”

Beginner Pilates Workout For Runners

1 Swimming 

Sets 1 Reps 12-15 each side

On all fours, extend your opposite arm and leg away from the body as far as you can. Lift them, pause, and then return to the start position. Repeat on the other side, alternating sides with each rep. Imagine you have a tray of very full drinks balanced on your back, so when you move you keep your torso as still as possible and don’t let your belly drop as you lift the arm and leg.

Progression: Once you’ve extended and lifted your arm and leg, move them out to the side away from the body, still trying to keep your torso as still as possible.

2 Round the world

Set 2-3 Time 1-2min each side

Stand and lift your arms out to the sides to shoulder height to help you balance. Lift one leg and bend the knee of the standing leg to lower into a single-leg squat, tapping the floor with your other foot as far in front of you as you can. Straighten your standing leg, then repeat the movement tapping the foot to the side. On the next squat tap your foot behind you, then finally move your leg across and behind you on the other side of the body. Keep your torso as stable as you can over your standing leg as you do this exercise.

Progression: Interlace your fingers in front of your chest so you don’t use your arms to help you balance.

3 Leg pull

Sets 3 Time 30-45sec

On all fours, tuck your toes then lift your knees just off the floor, keeping them as low as you can. Lift one foot at a time off the floor keeping your knees and torso as still as possible. Lower your foot back to the floor and repeat on the other side. Imagine that full tray of drinks balanced on your back again.

Progression: Lift the opposite hand at the same time as you lift the foot and tap the opposite shoulder.

4 Single-leg hip hinge

Sets 2-3 Time 1-2min on each leg

Stand and lift your arms out to the sides to shoulder height. Hinge forward the hips, tipping your chest forward so it faces the floor and raising one leg behind you as high as you can. Pause, then return to the start. Try to move as smoothly as possible.

Progression: Bring your arms over your head at the start to increase the challenge to your balance. 

5 Side kick

Sets 1 Time 1-2min on each side

Lie on your side with your knees bent and your body resting on your lower arm. Lift your hips so your body forms a straight line from knees to shoulders, and extend your top leg. Lift the top leg to hip height to start. Lift it as high as you can while maintaining the position of your hips then lower under control. Try to keep the knee and foot of the moving leg facing forward, or slightly turned down, rather than turning towards the ceiling. This is to target the lateral hip muscles.

Progression: Try doing this same leg movement from a kneeling position with a straight, rather than bent, arm.

They are very good headphones that I greatly enjoyed testing, but they have a few flaws that mean I don’t rate them as highly as the best workout headphones. The price is also eye-wateringly high, even compared with the top buds from Apple, Bose and Beats, so unless you are dead set on having that Sennheiser sound for your workouts, there are better-value options available.

Sennheiser Momentum Sport: Price And Availability

The Sennheiser Momentum Sport headphones were announced at CES 2024 and went on sale in April 2024. They cost $329.95 in the US and £259.95 in the UK, putting them among the most expensive sports buds I’ve ever tested. Even the Apple AirPods Pro 2 and Bose QC Earbuds II are cheaper, while the Jabra Elite 8 Active are substantially less. There are three colors available: Polar Black, Burned Olive and Metallic Graphite.

How I Tested These Headphones

I used the Sennheiser Momentum Sport buds for several weeks, wearing them to run most days as well as when working and traveling. I also did yoga and strength workouts with the buds. I have tested the Sennheiser Sport True Wireless headphones, as well as a range of the best workout headphones from other brands.

Design And Fit

The Sennheiser Momentum Sport are quite large in-ear headphones secured by one of the three sets of wings they come with. You can also use the buds without any wings, which is more comfortable if wearing them for long stretches at work, but during workouts I needed the wings to hold them in place.

While they did stay put during runs and vigorous workouts, the wings are not that comfortable, and I’d have soreness when I took the headphones out at the end of longer runs. The wings also move around on the buds when taking them in and out of their case, and it’s annoying to have to readjust them repeatedly so they’re in the right spot.

The headphones are IP55 rated, so they’ll withstand sweat and rain without any problems even if they’re not fully waterproof. The case is IP54 rated, which means it’s fine to put into a running belt or shorts pocket where it might get sweaty. It’s not a small case, but quite flat and easy to slip into a pocket.

There are touch controls on the outside of each bud, and they have a heart rate sensor and body temperature sensor on board too. You can link the buds with any watch and app to track heart rate, while body temperature is tracked using Polar tech and only shows in the Polar and Sennheiser apps.

Controls

Along with touching the sensor on each earbud, you can control the Sennheiser Momentum Sport headphones by tapping your cheek. You can customize the controls in the partner app and use them to switch between sound modes as well as to control playback and volume.

You can also set the sensitivity of the touch panels, which is fortunate because to begin with the wind kept setting off the controls during runs. On one run it kept cycling between the buds’ ANC, wind reduction and transparency modes in an infuriating manner, but since turning down the sensitivity this hasn’t happened again.

This may explain why I found the controls a little hit-and-miss, and it took a couple taps on either my cheek or the touch panel before my attempts registered. A successful tap is indicated by a beep, which is helpful since some actions require three taps.

Heart Rate And Body Temperature Tracking

The Sennheiser Momentum Sport paired easily with several different watches and apps to broadcast heart rate, acting like any other external heart rate sensor. The body temperature sensor works only with the Polar app and watches. You can’t show temperature on a Polar watch live during workouts yet, but that is coming and will be the easiest way to keep tabs on the data—I had to look at the Sennheiser app on my phone to see the info during runs and other workouts.

The body temperature tracking was interesting at first, but I was training during a mild spring in the UK and had no real need to check my temperature stats. It will be of more interest when training in hot climates, especially during long workouts when you’re at more risk of overheating.

I found that the heart rate tracking accuracy was pretty poor on the headphones. When comparing their readings to that of a Polar H10 chest strap, the headphones were often wrong, especially in the second half of workouts. On runs they often locked on to my cadence (steps per minute) rather than heart rate, and even now as I sit at a desk and write this the heart rate reading is clearly too high when compared with a chest strap monitor.

If you’re someone who wears a chest strap or armband heart rate sensor and headphones, and were hoping to consolidate those two devices into one, I think you’ll be disappointed because the Sennheiser Momentum Sport are not reliably accurate.

Sound Quality

Despite being in-ear buds, the Sennheiser Momentum Sport headphones have a semi-open design that doesn’t block out your surroundings as much as other in-ear headphones. This reduces the internal thudding you get when running or walking with some in-ear buds, and gives a little more awareness of your surroundings, though you still need to use the transparency mode to really hear what’s going on around you.

There’s a 10mm driver on board to power the sound, and the buds do sound excellent. The vocals and other instruments come through with crystal clarity and listening to a range of music genres during and outside of workouts was a joy. Sennheiser’s headphones have a more natural sound to them and aren’t as heavy on the bass as the likes of Beats, but you still get plenty of power at the lower end. You can adjust the EQ in the partner app and use a bass booster mode if you do want more bass. 

I haven’t come across any sports headphones that sound better than the Momentum Sport—they certainly live up to the standards of the renowned Momentum line.

ANC And Transparency Modes

There are three sound modes on the Sennheiser Momentum Sport: ANC, transparency and an anti-wind mode. I found the latter very useful during runs, especially at windy running tracks, when many buds capture a lot of wind noise in ANC or transparency modes.

The ANC filters out most external sounds well when traveling, though it’s not quite as impressive on this front as the Bose QC Earbuds II or Apple AirPods Pro 2. The transparency mode is handy at times and you can adjust the amount of external noise you want to hear, but while running it does sound very windy at times, to the point where you can’t hear things like traffic around you, negating the point of using the mode.

Battery Life

The battery life of the buds is listed as up to six hours, with another 18 hours of charge held in the case. Those figures are based on a mid-level of volume with the ANC on, and the heart rate and body temperature sensors active. I found that the battery drained a little faster than that for me even when I had the headphones at a fairly low volume, but they were still on track to last over five hours.

A quick-charge feature on the headphones delivers one hour of playback from 10 minutes of charging, and it takes around 90 minutes to fully charge the buds from empty. The battery life is neither a strength or a weakness for the Sennheiser Momentum Sport. They are about par with other top buds, though they do offer less battery life than the Jabra Elite 8 Active.

Are The Sennheiser Momentum Sport Headphones Worth It?

The Sennheiser Momentum Sport are great sports headphones that excel on sound quality, but a few frustrating flaws make them a hard sell at the sky-high price. The fit is secure, but not that comfortable, and the wings are a bit awkward to deal with. I wasn’t impressed with the heart rate tracking either, and the body temperature sensor will be handy for some people, but I’d wager it’s irrelevant info for most.

You can get the Apple AirPods Pro 2 or Bose QC Earbuds II for less, and they are outstanding cross-over sports/lifestyle headphones that offer excellent sound quality. The Jabra Elite 8 Active headphones don’t sound as good as the Sennheiser Momentum Sport, but they still sound great and they’re a lot cheaper, plus the fit is more comfortable.

“I had twenty minutes max for a simple little press and pull upper body”, his Instagram Reel reads. 

So he picked three strength-boosting staples. The raw ingredients are the dumbbell bench press, seated dumbbell shoulder press and one-arm dumbbell row. He performed each dumbbell exercise for four sets of 10 reps, resting for 60 seconds between each set, then hit the showers. 

With just three moves, Rich recruits the entire upper body and covers three of the body’s fundamental movement patterns, building functional strength.

He plumps for a pushing movement in the bench press, a pulling movement in the dumbbell row and a pressing exercise in the shoulder press.

The bench press will work your chest muscles, front delt and triceps, the row hits the back muscles as well as your biceps, and the shoulder press targets the medial delt (one of the three delt muscles in your shoulder) while also engaging the front delt, upper pec and triceps.

The sum of these parts is a time-savvy session that delivers a comprehensive pump for your top half, as well as the strength and muscle gains you’d expect from a spot of weight training.

So next time you’re in a rush, grab a couple of dumbbells and get to work. Got a little more time to play with? Try this seven-move dumbbell upper-body workout.

The dramatic nature of Puma’s redesign was apparent to me as soon as I pulled them on. The upper feels firmer, the forefoot seems narrower, the shoe is noticeably heavier and the heel is a different beast entirely thanks to several new stability features.

Overall, I do believe the upgrade has furthered Puma’s mission to make the best CrossFit shoe, but this might be a case of taking one step back to take two forward.

Puma Fuse 3.0: Price And Availability

The Puma Fuse 3.0 costs $120 in the US and £100 in the UK. That’s a $20/£10 price rise on the Puma Fuse 2.0 and brings the 3.0 more in line with well-established CrossFit shoe brands, which typically charge north of $130.

The Puma Fuse 2.0 was often discounted and I’d expect the 3.0 to follow suit so it may be worth shopping around after six months. 

How I Tested This Shoe

I wore this shoe for two weeks of no-holds-barred training in the lead-up to the CrossFit Open, using it for 10 90-minute-plus training sessions in that time. 

Each one started with some strength work or Olympic weightlifting, followed by gymnastics practice, a varied WOD and some accessory lifts. 

It’s also been used for its fair share of shoe-destroying moves such as wall walks, rope climbs and handstand push-ups that come as standard in a CrossFit training program. 

Design

The look of the Puma Fuse 3.0 isn’t to my taste. The design is busy and blocky, with raised detailing around the Puma logo and an angular heel. 

Some of those elements do serve a purpose, though. The pointed edges on either side of the angular heel mean it doesn’t roll when pushed sideways, delivering a solid platform for catching Oly lifts.

There are also sturdy heel and toe guards for protection during wall walks and handstand push-ups, along with extra raised rubber sections around the midsole for rope climbs and lateral support.

This catalog of new stability features delivered just that: superior stability. But they do add weight to the shoe, making it feel less nimble than its predecessor. The Puma Fuse 3.0 weighs 454g in my UK size 10. The Puma Fuse 2.0 is 405g and my one-time favorite TYR CXT-1 is 348g.

Is The Puma Fuse 3.0 Good For WODs?

I love the Puma Fuse 2.0 for WODs. It’s lightweight and breathable, with a responsive midsole foam that was a dream when bounding onto boxes. 

The Puma Fuse 3.0? Not so much. This is mainly because it has a fair amount of weight to it and the heel in particular felt heavy whenever I tried to move quickly in fast-paced workouts. 

It beats its predecessor for stability thanks to the redesigned heel, and there’s no questioning the purchase afforded by the PUMAGRIP outsole. As a result I quite liked the shoe for barbell-heavy workouts like Grace. 

But as soon as I had to move fast, I noticed the shoe’s heavy heel. This was particularly apparent during longer workouts like a 40-minute EMOM I tackled while wearing them. 

Is The Puma Fuse 3.0 Good For Resistance Training?

This is where the Puma Fuse 3.0 is at its best. The angular edges of the outsole that flare out from the heel stop any unwanted rolling and the PUMAGRIP design offers great grip. 

The midsole feels firm under heavy weights too, with none of the unwanted compression I experienced with past models. As a result, it provides a firm foundation for generating power during squats, cleans, snatches and more. 

The only drawback is that the forefoot feels narrow and squashed, even though Puma claims it has “widened the last” of the shoe. This left me less able to spread my toes for balance than I would have liked.

Is The Puma Fuse 3.0 Good For Running?

The restrictive forefoot and weight meant that the Puma Fuse 3.0 didn’t impress during short (up to 400m) mid-WOD running intervals.

Compared with other CrossFit shoes I’ve tried, it didn’t feel as nimble, springy or energetic, although it wasn’t as clunky as the Nike Metcon 9.

No CrossFit shoe is made to handle more than a couple of kilometers—this just wouldn’t be possible while maintaining a firm enough midsole for lifting. But most still offer a bit of bounce from a thin layer of midsole cushioning, and I felt that was missing here. 

Is The Puma Fuse 3.0 Worth It?

I’m going to save you some money here. If you want a great budget CrossFit shoe, buy the Puma Fuse 2.0. If you want Puma’s best CrossFit shoe, buy the Puma Fuse 2.0. In fact, if you want a great CrossFit shoe full stop, you could still buy the Puma Fuse 2.0.

The main problem with the Puma Fuse 2.0 was its lack of stability in the heel, with a little compression in the heel when under heavier weights. The Puma Fuse 3.0 has solved this problem, delivering a superbly stable heel with an innovative angular design to stop unwanted lateral movement. This is something the brand needed to fix to compete for the title of “best CrossFit shoe”—but the improvements have come at a cost. 

The shoe feels heavy during WODs, the weighting seems to be off in favor of the back of the shoe, the midsole lacks energy and my foot feels uncomfortably cramped along the sides of the midfoot and forefoot. 

I’m hoping Puma can marry the stability of this shoe with the attributes of its predecessor with its next functional fitness-focused release. But for now, the unparalleled comfort of the Fuse 2.0 makes it my preferred Puma training shoe. 

“An antagonist superset is a strength training technique where you perform two exercises back-to-back that target opposing muscle groups, known as antagonistic muscle pairs,” says Enaz. “This approach allows you to work different muscles while giving the opposing muscle group a chance to rest between sets, maximizing efficiency and intensity in your workout.”

How To Do This Dumbbell Arms Workout

Work through the three supersets below, taking minimal rest. Enaz suggests that you aim to build up the weight you use by 1-2kg every six weeks to progressively overload the muscle and stimulate growth.

1A Dumbbell biceps curl

Reps 10-12

“Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended,” says Enaz.“Bend your elbows to lift the dumbbells towards your shoulders, keeping your elbows close to your body. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.”

2A Dumbbell lying triceps extension

Reps 10-12 

“Lie on a bench [or the floor] with a dumbbell in each hand and your arms extended straight up,” says Enaz. “Keeping your upper arms stationary, bend your elbows to lower the dumbbells towards your forehead. Extend your arms back up to the start, squeezing your triceps at the top.”

2A Dumbbell hammer curl

Reps 10-12 

“Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing,” says Enaz. “Bend your elbows to lift the dumbbells towards your shoulders, keeping your palms facing each other throughout the movement. Slowly lower the dumbbells back to the starting position.”

2B Dumbbell overhead triceps extension

Reps 10-12 reps

“Stand or sit with a dumbbell held overhead in both hands and your arms fully extended,” says Enaz. “Lower the dumbbell behind your head by bending your elbows. Extend your arms to lift the dumbbell back to the start, fully engaging your triceps.”

3A Alternating dumbbell curl

Reps 10-12 each side 

“Stand with your feet shoulder-width apart, holding a dumbbell in each hand, with your palms facing forward,” says Enaz. “Bend your elbow to lift one dumbbell towards your shoulder while keeping the other arm stationary. Alternate arms with each repetition, focusing on controlled movement and keeping tension in the biceps.”

3B Dumbbell triceps kick-back

Reps 10-12 

“Hold a dumbbell in each hand and hinge forward at your hips, keeping your back flat,” says Enaz. “Bend your elbows to bring the dumbbells towards your chest. Extend your arms straight back, squeezing your triceps at the top of the movement. Slowly lower the dumbbells back to the starting position.”

About Our Expert

Need help choosing which weight to buy? Check out our selection of the best dumbbells.

The event I completed was a local one, in Epping Forest, London, where I ran 10 five-mile laps in just over eight hours. Things got pretty dark towards the end of the event, literally and figuratively, though overall I enjoyed the experience. If you’re tackling your first ultra-marathon this year, here are a few things I picked up that are worth knowing.

1. You Have To Walk And Take Breaks While Feeling Good

The biggest lesson I learned and the hardest for me to take in. I’m used to running races all-out, so the idea of taking a walking break from the relatively slow paces you run at during an ultra-marathon seemed odd.

However, during my main training run—a 50K around the Gower in Wales—and the 50-mile ultra-marathon I should have taken more walk breaks on the uphills in the first half, and longer breaks to refuel, even though I was feeling fresh. I hit the wall hard in the ultra-marathon, having to walk a lot of the last 20 miles, and a more conservative first 30 miles would have helped avoid or reduce the impact of that.

2. When You Hit The Wall In An Ultra-Marathon There Can Be A Long Way To Go

I’m no stranger to hitting the wall in a marathon, but when that happens I usually only have a few miles to go to the finish, and a mix of running and walking will get me home without spending too much more time on my feet. In the ultra-marathon I had to start a mix of walking or jogging with 15 miles to go, which took three hours. Hopefully, better pacing can help you avoid this, but it’s worth mentally preparing yourself for a long slog in the second half of the event, even if you are still running OK.

3. Keep On Fuelling. No Matter How Hard It Is

Fuelling consistently is vital to success in ultra-marathons, but it’s hard to keep eating and drinking when you’re feeling rough after a few hours of running and your stomach is churning. I pretty much gave up on eating after 35 miles of my ultra, which was not smart when I had three more hours of activity to fuel. I learned that I couldn’t be trusted to make smart decisions after that much running, so having a more regimented nutrition plan in place before I started would probably have helped me force down food at appropriate intervals.

4. I Enjoyed Eating A Variety Of Food On The Run

When I run marathons, or shorter events, my fueling is entirely made up of sports drinks and gels that I can consume while running fast, but with ultra-marathons you have time to stop and chew, and usually have aid stations where you can stash bigger items. I enjoyed eating crisps and fresh fruit, and drinking flat cola, and also used energy chews and bars—saving me from gels, which are not the most appetizing thing to have for several hours in a row.

5. Time On Feet Was My Main Training Target

When marathon training I’ll do a lot of speed sessions and work to hit certain paces, but with ultra-marathon training I was just trying to get used to spending a lot of time on my feet. I did a 50K in five hours training, and slowed down a lot on my Sunday long runs to run at the pace I would start at on race day. 

6. Uphills Take Much Longer Than You Think

I didn’t do a particularly hilly ultra-marathon—there was about 3,300ft of climbing over the 50 miles—but even then the hills became the biggest factor in the second half of the race. This was also true on my long run in Wales, which was hillier and had big climbs in the final few miles.

It’s hard to believe how long climbs take when you’re struggling, and it’s dispiriting to think that even if you only have a few miles to go if they’re hard uphills you can still be out there for hours. Check your ultra-marathon course for hills and practice accordingly, and if there are a lot of downhills practice those too because your quads will have to deal with that.

7. Practice With All Your Gear Multiple Times

This is something you should do with any long race, but in an ultra-marathon any minor problem with your shoes or kit will be amplified because you’ll have to endure any rubbing, or annoying flapping, or whatever the issue is, for several hours. My problem was a water bottle with a leaky valve that kept getting sticky sports drink on my hands and chest. A minor problem, for sure, but something I didn’t enjoy dealing with for eight hours. You might not do an ultra-marathon in training, but ensure you get out in all your kit for a couple of hours a few times, just to minimize issues on race day.

To do that, your best bet is to use live tracking feature of the Paris Marathon app, which is available to download on iOS and Android. It’s also useful for people cheering on from afar, who want to see how their runner is progressing. 

Here’s everything you need to know to successfully track a runner at the Paris Marathon.

Qualified barre instructor Gen Greensted runs online barre program The Barre Coach and offers classes from her studio in Cobham in the UK. As well as explaining how barre can help with posture, she has also shared a five-move barre workout with Coach so we can all work on improving our posture.

“Barre workouts focus on alignment, balance and core strength, all of which play important roles in improving posture,” says Greensted. “The emphasis on controlled movements and maintaining a neutral spine helps strengthen these muscles while also promoting flexibility and mobility—all components of good posture.”

Five Barre Exercises For Posture

If you want to see changes, you’ll need to do workouts like this one regularly. “I’d aim to incorporate posture-focused workouts like Barre classes into your routine two to three times a week,” says Greensted. “With this level of consistency, you’ll start to notice you are standing taller and moving with more ease in day-to-day life in as little as four weeks. Beyond the physical benefits, improved posture can have an amazing impact on your mental and emotional well-being, giving you a greater sense of confidence.”

1 Barre-style bent-over row

Reps 10-12 each side

Stand with your feet hip-width apart holding a pair of light dumbbells (1-3kg). Step one foot back to adopt a staggered stance for a little extra glute work in this exercise. Hinge at your hips to bring your chest forward, keeping your back flat and core engaged. Bend your elbows and pull the dumbbells towards your ribcage, squeezing your shoulder blades down and in towards your spine. Lower the weights with control and repeat. Make sure you switch legs and repeat the exercise if you opt for the staggered stance.

“This is great for targeting your upper back and core while working on shoulder blade stability,” says Greensted. “It helps counteract the effects of sitting for extended periods.”

2 Barre-inspired Superman variations

Reps 10-12

Lie face down on a mat with your legs straight and arms stretched out in front. 

Keeping your neck in a neutral position (chin very slightly tucked, looking down at the floor), slowly lift your arms and legs a few inches off the floor, engaging your back, glutes and core. Hold at the top, squeeze your shoulder blades down and in towards your spine as you bend your elbows and pull them towards your feet, your hands passing the top of your head. Extend your arms in front and lower your arms and legs to the mat. You can progress this exercise by holding a resistance band, held shoulder-width apart in your hands.

Come up onto all fours and perform a few cat/cows (spinal extension and flexion) after you’ve finished this exercise to get some movement back into your spine.

“This exercise is all about strengthening your lower back, core and glutes, all key muscle groups in improving posture,” says Greensted.

3 Static lunge with chest opening

Reps 10-12 each side

Kneel on your mat then place one foot on the floor in front of you and your weight slightly shifted forward so your front knee is over your ankle. Hinge forward from your hips so your chest moves closer to your front thigh and tuck the toes of your back foot under. Bring both hands to the side of your head with your elbows pointing forward and round your shoulders slightly.

Take a deep breath in, and as you exhale, push up through your front leg until your back knee comes off the floor into a lunge and open up across your chest by pulling your elbows wide. Return to the start with your knee on the mat and repeat, moving slowly and with intention.

“This exercise is amazing for building total-body stability as you’ll have to work hard to find your balance,” says Greensted. “You’ll build glute strength, core stability and work on opening across your chest and reducing any forward rounding of your shoulders.”

4 Four-point leg extensions with resistance band

Reps 10-12, then 10-12 with reduced range, each side

Begin on all fours with your shoulders over your wrists, hips over your knees and your pelvis in a neutral position. Secure your long resistance band to the floor under both hands and loop the middle part around the back of one flexed foot. Inhale as you hover your knee off the mat. Exhale, engaging your core and squeezing your glute as you extend your leg back, finishing with your heel in line with your hip.

Repeat this exercise for the 10-12 reps, then perform the same movement but reduce the range of movement by half, so you’re extending your leg, then bringing it only halfway back, completing another 10-12 reps. Then switch legs.

“This exercise is great for shoulder and core strength and stability while building glute strength and working on hamstring flexibility, all of which are important for improving overall posture,” says Greensted.

5 Four-point arm and leg extension

Reps 10-12

Start on all fours with your shoulders over your wrists, hips over your knees and your pelvis in a neutral position. Place one hand on the side of your head with your elbow out to the side and slide the opposite leg back until it’s extended with your toes pointed, touching the floor.

Take a deep breath in and lift your back leg while drawing the opposite elbow a little higher towards the ceiling. As you exhale, slightly round your back and pull your knee and elbow in towards your core, engaging your core muscles as you do so. Inhale to return to your extension.

“This exercise is all about stability,” says Greensted. “It helps build core and glute strength, while opening your chest and helping reduce forward rounding of your shoulders.”

It’s always worth seeking help from a qualified practitioner if you have acute knee pain, but if you have low-level aches, one of the best ways to reduce your knee pain, or to avoid it altogether, is to strengthen the muscles that support the joint.

Physical therapist and run coach Bonnie Wilder recently shared an Instagram Reel with three exercises she prescribes for knee pain and I got in touch with her to find out more.

“These exercises are best for muscular associated knee pain, which is usually an achy or dull pain, arthritis and any type of sports injury such as ligament sprains,” says Wilder.

To perform these exercises, you’ll need a kettlebell or another type of free-weight, something to elevate your heels on such as a weight plate, and a short resistance band.

Wilder recommends performing three sets of 10 reps for each exercise, but you’ll need to repeat these exercises regularly and increase the difficulty by using a heavier weight or completing more reps to see a reduction in knee pain.

Take a look at Wilder’s Instagram Reel where she demonstrates each of the exercises.

The exercises in this routine will target the quadriceps, the muscles located at the front of your thighs, and the glutes—the large muscles in your buttocks.

“Bulgarian split squats and heel-elevated squats target the quads which are a critical component for reducing knee pain,” says Wilder. “This is because the quads attach to the patella [the kneecap] and help improve stability and reduce unwanted movement.”

The final exercise is a hip clock, which targets a specific part of the gluteus muscles. "The hip clocks work by improving the side glute—the glute medius—which stabilizes the knees and reduces translation [movement] of the knees inwards,” Wilder says. “This improves stability as well and keeping the knees in alignment.”

Try incorporating these movements into your routine a few times a week, and once you’ve built strength with these exercises, move on to these knee-strengthening exercises and these preventive runner’s knee exercises.

According to Emily Wood, clinical nutritionist and weight loss coach at Voy, a medicated weight-loss program in the UK, not snacking when we need to can lead to problems.

“The biggest mistake people make is trying to avoid eating when they are hungry,” says Wood. “People can feel that they shouldn’t be honoring their hunger cues.”

Why is that an issue? Because you may find yourself overeating or making bad choices later. “You’ll probably be more prone to choosing calorie-dense foods just because your brain’s seeking out higher-energy foods to compensate,” says Wood.

So how can we avoid falling into the trap of failing to realize we need a snack? “Listening to the body’s natural cues is the key to effective snacking,” says Wood. “A lot of people are a bit out of kilter with their hunger cues, especially when they’re busy.” To dial in to your hunger cues, it can be worth developing your own hunger scale, as explained in this guide to mindful eating. 

As well as listening to your hunger cues—such as feeling hungry, thinking about food and getting distracted by the idea of food—it’s worth assuming you will need a snack at some point during the day. “I recommend planning for some nutritious snacks and making sure they are accessible,” says Wood. “Focus on whole, plant-based foods rather than conventional snack foods, and try to incorporate a variety of macronutrients, including protein, carbohydrates, fiber and fats into your snacks.”

It would be a mistake to choose something purely on its nutritional value though. “Choose snacks that you enjoy, too—not something that you find absolutely awful. So, for example, have some apple and peanut butter and maybe some dark chocolate on hand.”

Wood has provided some more examples of well-balanced snacks that she recommends to her clients.

• Chopped vegetables such as carrots, red pepper and cucumber with hummus and wholegrain pita bread
• Full-fat Greek yogurt with frozen raspberries, banana and honey, topped with mixed nuts or seeds
• Glass of milk with a bagel, nut butter and raspberries

When Is The Best Time To Have A Snack?

It may sound obvious but when you’re feeling hungry is probably a good time for a snack, and it’s best not to leave it too long, according to Wood. “It is beneficial to have something before you start to feel absolutely starving,” she says.  

Everyone is different, so see what works for you. “There is a bit of trial and error involved,” says Wood. “If you’re always starving by 4pm then having a snack around 3pm might be a good way of making sure that you’ve always got a bit of energy and that your brain’s working at its best.”

That doesn’t mean it’s a good idea to be snacking at all hours of the day or night. “There is some evidence to suggest that snacking later on in the day—past 9pm—can be associated with less good health outcomes,” says Wood. “So try to avoid late-night snacking.”

But it will also depend on your activity levels throughout the day. “Snacking is really helpful with refueling after exercise,” says Wood. “Somebody who goes to the gym often might find that they need to have more meals across the day than the traditional three meals. Or they might have a bulkier snack or a second breakfast after a morning workout, perhaps including more carbohydrates and protein.”

Voy is a weight loss program that includes clinically-proven medication, personalized programs and access to clinicians and lifestyle coaches.

It’s no surprise that the shoe is selling out so fast, despite its $285 price. It’s one of the best carbon plate running shoes and was used by Kelvin Kiptum to set the marathon world record last year at the Chicago Marathon. If you’re lining up a PR attempt at the upcoming Boston Marathon or London Marathon, this might well be your last chance to get the shoe in time.

To do so you’ll need to be a Nike member—it’s free and easy to sign up—and then be ready to hit buy when the shoe goes on sale. The Nike website says this will be at 3pm GMT+1 (UTC), which is quite a confusing way to give the time on the US site, so here’s the time the shoe will be on sale in each US time zone:

• GMT+1 (UTC): 3pm
• ET: 10am
• CT: 9am
• MT: 8am
• PT: 7am
• AKDT: 6am
• HST: 4am

Good luck getting hold of the shoe, but if you miss out then don’t despair, I’ve tested almost all of the best carbon plate racers available and right now there is one I prefer to the Alphafly 3, which is the Asics Metaspeed Sky Paris. There are no time concerns with the Asics either, it’s on sale right now and cheaper than the Alphafly 3 at $250. 

Health and fitness coach Chris Hover recently shared a workout in that mold. It's made up of four kettlebell exercises but targets the quads and glutes in your legs, the lats in your back, and your shoulders.

It's an EMOM-style workout, which stands for every minute on the minute. This means you have one minute to complete the reps required for one exercise, resting for any remaining time, before moving on to the next exercise.

Hover recommends aiming for three or four rounds in total, which makes for a quick but effective workout that should take between 12 and 16 minutes.

Watch Hover's Instagram Reel where he walks through each of the moves in the workout.

Ideally, you’ll have access to a kettlebell rack or an adjustable kettlebell (you can also use dumbbells if you have them), because to build muscle you want to choose a weight that makes the final few reps of each set a challenge. And, if you’re like most people, your legs will be able to comfortably squat more weight than your shoulders can press.

Coach has exercise guides that explain each movement in more detail. The crucial thing to remember with the Romanian deadlift is that you should only lower as far as your hip hinge allows without rounding your back. Focus on keeping your chest up during the goblet squat, and lifting the weight straight up, not letting it drift to the side, during the kettlebell press. Finally, the key to a successful one-arm kettlebell row is a stable starting position

If you’re after more short workouts, try this 10-minute kettlebell workout next.

Use our guide to the best kettlebells to choose the right weight for you.

Decathlon has come back stronger with the Kiprun KD900X LD. It’s more expensive than the KD900X, but still relatively cheap, and offers a higher level of performance thanks to the updated midsole foam. If you want the best racer then there are faster shoes available, but the Kiprun KD900X LD is an excellent option for those on a budget.

Kiprun KD900X LD: Price And Availability

The Kiprun KD900X LD launched in April 2024 and is available from Decathlon. It costs £159.99 in the UK and €180 in the EU, but it’s not sold in the US. It’s £30 more expensive than the Kiprun KD900X, the first carbon plate shoe from Decathlon, but significantly cheaper than most carbon super-shoes, which usually cost at least $250/£220.

How I Tested This Shoe

I have run just over 30 miles in the Kiprun KD900X LD, using it for a mix of training runs including a testing track session and a progression run finishing at my goal marathon pace. I have also tested the Kiprun KD900X (although it was stolen before I could complete my testing for a full review) and almost all of the best carbon plate running shoes available from major brands.

Design And Fit

The main change to the Kiprun KD900X LD compared with the KD900X is in midsole foam. It’s changed from VFOAM to VFOAM PLUS, and while both are Peba-based materials, the PLUS is softer, lighter and bouncier. 

Decathlon has halved the drop of the shoe to 4mm, with a 36.8mm stack height at the heel and 32.8mm at the forefoot. This means there’s more foam under the forefoot, which will also increase the comfort of the ride compared with the firm feel of the Kiprun KD900X.

Despite the extra foam, the weight has gone down. The Kiprun KD900X LD weighs 8.1oz/230g in a UK size 9/EU 44. That’s a lot lighter than my review sample of the Kiprun KD900X, which was 8.8oz/249g in a slightly smaller size, an EU 43.5.

Like the KD900X, the KD900X LD came up long for me, and I would recommend going at least a half size down on your normal running shoe size. There’s too much room in the toe box, and although I didn’t experience any slipping at the heel, I did find the plastic strip on the upper that contains the lace eyelets cut into the top of my right foot just below the ankle. 

This was particularly bad on my first and longest run in the shoe, which was around 13 miles. On my runs since I haven’t had the problem to the same extent, so hopefully it’s something that goes away when the shoe breaks in a bit, but it’s a concern if you’re planning to use the shoe for a marathon.

Aside from this, the breathable open-knit mesh upper was fine and held my foot securely when running fast. It’s a lightweight material and has minimal padding around the collar and tongue, as you’d expect from a racing shoe. 

A midsole cut-out on the bottom of the shoe displays the carbon plate. There is exposed foam in the middle of the bottom of the shoe, but two patches of rubber at the heel and a larger section on the forefoot cover the main impact areas. The Kiprun KD900X was built to last 1,000km and while the softer midsole might reduce the lifespan of the Kiprun KD900X LD, I still expect it to be a long-lasting shoe.

Running Performance

The Kiprun KD900X LD is notably softer and bouncier than the KD900X, and feels more in line with other super-shoes. It’s not as springy as shoes like the Nike Alphafly 3 or Hoka Cielo X1, but VFOAM PLUS is a pretty bouncy material and it’s a lot more comfortable than VFOAM.

That’s particularly noticeable under the forefoot, where there’s more foam. You get a springier toe-off as a result, and I had no discomfort under the forefoot on my longest run in the KD900X LD.

I did a track session in the shoe running four miles at 5min 40sec/mile, my goal marathon pace, followed by 12 reps of 400m alternating 72sec and 77sec per rep. The Kiprun KD900X LD was comfortable when cruising along at marathon pace and sprightly enough for the shorter reps.

It has a flatter ride than many super-shoes owing to the low drop, and it’s not a highly rockered shoe. I noticed the day after the session that my legs were more beaten up than usual the day after training in a super-shoe. The Kiprun KD900X LD also puts a bit more strain on your calf muscles than higher-drop racing shoes, which may affect heel-strikers like myself more than forefoot-strikers.

The ride is less propulsive and feels less fast than the best super-shoes, and the KD900X LD suffered in comparison with the very bouncy and rockered Hoka Cielo X1, which I was using at the same time. However, the Kiprun shoe has quite a natural feel, and I was comfortable using it for easy paces as well as fast ones, which is not true of some super-shoes that feel worryingly wobbly and unnatural at slow speeds.

Is The Kiprun KD900X LD Worth It?

If you’re willing to spend big money on your racer, the Kiprun KD900X LD is not among the best carbon plate running shoes. My standout picks at the moment are the Asics Metaspeed Sky Paris, Nike Alphafly 3, Nike Vaporfly 3 and Hoka Cielo X1. 

However, it is significantly cheaper, and there’s no shoe available for a list price of £160 I’d rather race in—if I could get the fit right to avoid any unwelcome friction with the plastic strip on the upper. Even the best super-trainers like the Saucony Endorphin Speed 4 or Adidas Boston 12, which are closer in price, don’t match the speed of the Kiprun KD900X LD.

The biggest competition to the Kiprun KD900X LD for those who are looking for a cheaper racing option comes from the discounts available on older carbon shoes. The likes of the Asics Metaspeed Sky+, Adidas Adizero Adios Pro 3 and Saucony Endorphin Pro 3 are often available in sales, and if you can get them or other older carbon shoes for around £160, they are stronger racing options.

I was impressed by the Kiprun KD900X LD, though, and it’s not far off the standard of those shoes. It’s now a racing alternative at a lower price that’s worth considering, whereas the original KD900X was more of a long-lasting training option than a true racer.