Daniel Kirkbride

Last updated: 22 March 2026

CYORA Performance Score

CYORA Peak Performance Protocol

Training Protocol

12-Week Periodised Plan — VO2 Max Zones & DNA Profile

SVT Safety Protocols Apply • HRV-Guided Training Rules

Strength Metrics

Current PRs vs Goal

Back Squat

196.5kg

220kg — 2.3x bodyweight

Bench Press

120kg

140kg — 1.5x bodyweight

Deadlift

220kg

250kg — 2.6x bodyweight

Pull-ups

5x +20kg

10 x +20kg — Weighted strict

Weekly Training Schedule

7 Training Days + Recovery

Mon

Upper Strength

Heavy compound lifts Bench, Row, OHP 60 min

Strength

Tue

Zone 2 Cardio

130-150 bpm Run or bike 45 min

Zone 2

Wed

Rest

Active recovery Walk 30min Breathwork

Zone 1

Thu

Lower Strength

Squat, Deadlift Heavy compound 60 min

Strength

Fri

Mobility

Hip + thoracic Breathwork 30 min

Zone 1

Sat

Conditioning

EMOM intervals VO2 work 40 min

Zone 3-4

Sun

Rest

Full recovery Walk or swim Breathwork

Zone 1

DNA insight: Your COMT “Strategist” genotype requires weight training for dopamine clearance (stress relief). DNA also shows 5x/week cardio is critical for mood and cognition.

12-Week Periodisation

Base Building → Capacity → Peak

Phase 1

Base Building

Weeks 1-4

Build aerobic base, establish movement patterns. Focus on Zone 2 volume (3+ hrs/week). Introduce strength progressions at RPE 6-7. Priority is consistency over intensity. Fix sleep and nutrition foundations. Target: RHR begins to drop, HRV stabilises.

Phase 2

Capacity

Weeks 5-8

Increase volume and intensity. Add Zone 3 tempo work (1x/week). Increase strength loads to RPE 8. Introduce HYROX-specific movements (sled, wall balls, ski erg). Zone 2 maintained at 3+ hrs/week. Target: Body composition improving, VO2 Max climbing.

Phase 3

Peak

Weeks 9-12

Race-specific preparation, HYROX simulations. Full race simulations on Saturday. Zone 4 intervals introduced (with cardiologist clearance). Strength maintenance only (RPE 7). Taper final week. Target: Sub-70 min HYROX, VO2 Max 55+, RHR approaching 50.

SVT Safety Protocol

Cap training HR at VT2 (200 bpm) until cardiologist clearance. Wear HR monitor during all sessions. Avoid stimulants before training. Zone 2 training is safe and ideal \u2014 your primary RHR and HRV driver.