https://www.deadlydozen.com/blog daily 0.75 2026-03-20 https://www.deadlydozen.com/blog/stoicism-fitness-racing-deadly-dozen monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1764694335022-EBJBNJTZSOKES2F1DM7U/Deadly+Dozen+Athlete.jpg BLOG - Unleashing Stoic Philosophy in Fitness Racing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/fitness-racing-as-a-sport-deadly-dozen monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/59ac8219-19b7-4c27-9d50-00aa8dc5078b/deadly+Dozen+athlete.jpg BLOG - The Evolution of Fitness Racing: Deadly Dozen's Impact - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/stoicism-and-fitness-racing monthly 0.5 2026-01-02 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/4e0951d3-4940-46b7-be25-04bc7eb8550e/Stoicism+in+fitness+racing.jpg BLOG - Stoicism, Self-Mastery, and the Pursuit of Fitness: Lessons for the Modern Athlete - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/the-rise-of-fitness-racing monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/96f56bea-f9bb-44c8-80f5-f8c0c89ba21a/Sean+Clancy.jpg BLOG - Fitness Racing Evolution: Redefining Sport Through Functional Competition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/fitness-as-freedom-preparedness-and-capability monthly 0.5 2025-10-13 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/a892cb3a-8b61-4ce2-9398-160f98db75b1/Macclesfield%2BDeadly%2BDozen%2Brace_compressed.jpg BLOG - Embrace Fitness: Enhancing Preparedness and Capability - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/deadly-dozen-labour-techniques-tips monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748532774187-GQYIWTQ5KQ6HVZQI2S27/1.1%2BFARMERS%2BCARRY-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 1. 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Burpee Broad Jump https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748529789862-RD0N2LXMVZX7KJEAIC4T/6.1+GOBLET+SQUAT-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 6. KB Goblet Squat https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748529799809-U4Q2U03HNROXZL38WAWO/7.+FRONT+CARRY-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 7. WP front Carry https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748529805873-MANETKMAYB4EWWC564MQ/8.+PUSH+PRESS-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 8. DB Push Press https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748529811818-BEADCFAOKZVRM04EM84Q/9.+BEAR+CRAWL-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 9. Bear Crawl https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748529828951-32PZFBCJXSO5Y26L57KP/10.+CLEAN+%26+PRESS-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 10. WP Clean and Press https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748529839130-AL6SOQ8YJZAIWU8GH3Y6/11.+OVERHEAD+CARRY-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 11. WP Overhead Carry https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1748529853505-FCY8C3B5GCCCXNQE1D3U/12.1+DEVIL+PRESS-min.jpg BLOG - Master the Deadly Dozen: Pro Tips for Race-Day Success - 12. DB Devil Press https://www.deadlydozen.com/blog/hydration-for-fitness-racing-performance monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/05dffb47-0691-4883-b11e-5b213aceb975/Hydration-blog.jpg BLOG - Maximising Fitness Racing Potential through Proper Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/c62d75f5-c4cd-4cbc-b561-878376f01210/Hydration+pee+colour+chart BLOG - Maximising Fitness Racing Potential through Proper Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/fitness-wearables monthly 0.5 2025-05-21 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/230e5702-b1a7-49ef-96c2-694d357a3845/Fitness+wearables.jpg BLOG - Achieve Peak Performance with Fitness Wearables - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/fuelling-for-success-nutrition-tips-for-your-next-fitness-race monthly 0.5 2025-05-09 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/a8277477-cea6-40ea-badb-fb0dc29cb295/Nutrition+for+sport.jpg BLOG - Fuelling for Success: Nutrition Tips for Your Next Fitness Race - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/b3aa85a8-93fe-4739-a240-5993ca09445d/Nutrition+guide+table.jpg BLOG - Fuelling for Success: Nutrition Tips for Your Next Fitness Race - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/what-is-fitness-racing monthly 0.5 2025-03-11 https://www.deadlydozen.com/blog/the-inspiration-for-the-dead monthly 0.5 2025-03-14 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/9a6de2d1-1a1a-4afa-be68-3e420740fdb2/Deadly+Dozen_-1760-min.jpg BLOG - The Inspiration for the Deadly Dozen Fitness Race - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.deadlydozen.com/blog/energy-systems-explained monthly 0.5 2025-03-14 https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/1a2b79df-8f31-4d34-bbd0-b3eee23041f9/Black+Energy+System+Graph.png BLOG - Understanding the Three Energy Systems - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/649ca8b74a9ccc467d2f3b93/4a495e78-87d9-43cb-9174-087756b52a1e/THRESHOLDS.png BLOG - Understanding the Three Energy Systems - Make it stand out Remember, although the anaerobic system is still kicking in, especially during times when the intensity ramps up (going up a hill or performing a Labour station), it is ultimately the aerobic system that allows us to recover from the additional fatigue caused – the aerobic system is the backbone of energy production. Aerobic Power can often be described as “Speed at VO2 Max” (maximal oxygen uptake: the “V” is for Volume and the “O2” is for Oxygen), which refers to how fast someone can go at their VO2 Max. VO2 Max is a physiological measure that reflects the maximum amount of oxygen your body can utilize during intense aerobic exercise. It's often considered a gold standard indicator of cardiovascular fitness and aerobic endurance. VO2 max provides valuable information about your body's ability to transport oxygen to your muscles and use it efficiently to produce energy during prolonged physical activity. This all being said, athletes need to be well-trained to race at high percentages of their VO2 Max. An untrained individual might only be at 50-60% of their VO2 Max when they hit LT2. Well-trained individuals will be around 80% while elite athletes will likely be around the 90% mark. There are several ways an athlete can develop their ability to hit high percentages of their VO2 Max before crossing LT2: Developing an aerobic base through a large volume of low-intensity training below LT1 (often 60-120 minutes) – in a lot of endurance training programs, this takes up as much as 80% of the training Specific threshold training (tempo work: holding a faster pace for a set time) to bring LT2 closer to your VO2 Max. The tempo runs usually involve 20-40 minutes of work at or just below LT2, or multiple bouts of 10-minute efforts (longer intervals) at or just below LT2 (note: typically “tempo” runs are slower than this and classed as continuous “moderately hard” runs) Intervals and High-Intensity Interval Training (HIIT) to improve the ability to work within the upper limits of the energy systems – see below for a brief explanation of interval training Strength training to develop efficiency, strength, power and fatigue resistance – this helps to improve Energy Utilization Interval training is a broad term that encapsulates work involving bouts of moderate to high-intensity exercise followed by active or passive recovery/rest. Active recovery refers to engaging in low-intensity activity during the rest period rather than resting in a static position without deliberate activity (passive recovery). HIIT is a specific form of interval training characterized by short bouts of high-intensity exercise followed by short periods of rest. SMIT (Supramaximal Interval Training, aka, Speed Endurance Interval Training or just speed/sprint interval training) involves very short bouts of maximal intensity work followed by much longer rest periods. Note: We often describe low-intensity training (building an aerobic base) as PUSHING up the lactate threshold and higher-intensity training as PULLING up the lactate threshold – alongside “Push + Pull” Conditioning, we also have “Push + Pull” Strength Training: Pushing with the lower and upper body and pushing and pulling with the upper body. VO2 max is expressed as a numerical value (which can be found on many smart watches) that represents the maximum amount of oxygen an individual can consume per kilogram of body weight per minute (ml/kg/min) during intense aerobic exercise. Let's break down what each component of this expression means: ml (milliliters): This is a unit of measurement used to quantify the volume of a substance. In this case, it represents the volume of oxygen consumed kg (kilograms): This is a unit of measurement for mass or weight. In the context of VO2 max, it refers to the individual's body weight min (minute): This is a unit of time, indicating that the measurement is taken over the course of one minute Put together: ml/kg/min (milliliters of oxygen consumed per kilogram of body weight per minute): This unit expresses the amount of oxygen a person's body consumes while exercising, standardized by their body weight and measured over one minute of intense aerobic activity For example, if an individual's VO2 max is measured as 45 ml/kg/min, it means that they are able to consume 45 milliliters of oxygen for every kilogram of their body weight per minute of intense exercise. Therefore, it is clear to see how an individual's VO2 max score is a key indicator of cardiovascular fitness and aerobic endurance/capacity. The aerobic system is by far the most adaptable. With the right training, we can see drastic changes in both aerobic capacity (how far we can run) and aerobic power (how fast we can run a 2-5km, for example). The lactate system is the second most adaptable. However, this pales in comparison to the aerobic system; rather than having many minutes and hours to work with, we only have a couple of minutes. We are NOT going to increase our anaerobic capacity from two minutes to six minutes. Still, training anaerobically (above the threshold) will improve our ability to tolerate the stress the body is under and reprocess the waste products into more energy using the aerobic system (the aerobic system saves the day again). Finally, the ATP-CP system, which is famous for the first few seconds of activity up to around ten seconds, is by far the least adaptable. Therefore, our aim is not to improve the power or capacity of this system by any real stretch but instead to improve our utilization of the energy we produce. For example, we referred to strength training and plyometrics as conditioning because we are conditioning the tissues to utilize the energy as efficiently as possible. When it comes to many activities (both short and long duration), it is not always a lack of energy that results in the regression or cessation of the activity, but also things like coordination erosion, which can occur when operating at top speeds for more than a few seconds and the motor control systems start to break down and lose the ability to efficiently coordinate movement patterns. Or mechanical breakdown, where the tissues can no longer handle the stresses of the activity. Energy utilization is heavily dependent on technique. For example, it would not be fair to have a runner perform a fitness test that involved rolling with a Jiu-Jitsu Black Belt for five minutes because they will be absolutely exhausted if they don’t have the technique to move efficiently. This is also why cycling-based fitness tests can be great because cycling is not heavy on technique, even compared to running and rowing. 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