The ProArc Hybrid Fitness Dispatch

ProArc Weekly Hybrid Fitness Dispatch Issue 004 | 06 February 2026 - 12 February 2026

Estimated read time: 8 minutes

By ProArc •

Disclaimer: Adjust for training age/injury history; consult a professional for specific conditions.

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This Week's TL;DR

  • Ironman's new 20m draft rule cuts energy savings from 11% to just 2%.
  • Endurance athletes need 1.6–1.8g protein/kg to offset oxidation during training.
  • Lifting during a deficit yields 50% more fat loss than diet alone.
  • HYROX podium strategy: hold back on runs 1–4, attack after the sleds.
  • Avoid Methylene Blue: zero performance benefit, high risk of blood toxicity.

Racing & Rules

A massive shift in professional triathlon rules dominates the conversation this week, alongside tactical breakdowns from the HYROX elite circuit.

Ironman 20m Draft Rule

Triathlon

Ironman Pro draft zones extend to 20 metres, virtually eliminating the aerodynamic advantage of the chase pack.

At 12 metres, a trailing cyclist still saves ~11% energy (roughly 25–30 watts for an average pro). By extending the gap to 20 metres (65 feet), that benefit drops to a negligible ~2%. This fundamentally changes race dynamics: weaker cyclists can no longer 'sit in' to save legs for the run, turning the bike leg into a true individual time trial.

Try this:

If you race non-drafting, practice surging to 110% FTP for 20–30 seconds to execute clean passes, as slotting back in will now be harder.

HYROX Pacing Strategy

HYROX/DEKA

The winning strategy for HYROX doubles is to conserve energy on the first four runs and attack only after the sleds.

Early speed in HYROX is a trap. The sled push and pull spike lactate significantly; athletes who redline the first 4km often crumble on the burpees and lunges. The winning Elite 15 doubles team confirmed their specific strategy was to 'stay back in the front' and only apply pressure after the sleds were cleared, allowing them to gap the field on the back half.

Try this:

In your next sim, run the first 4km at 5–10 seconds slower than goal pace, then aim to negative split the final 4km post-sleds.

Nutrition & Physiology

New data on protein requirements for endurance athletes and a strong warning against a trendy 'performance' dye.

Protein for Endurance

Triathlon Running Cycling

Endurance athletes should aim for 1.65–1.8g of protein per kg of bodyweight daily—higher than the typical strength recommendation.

Endurance exercise oxidizes 5–10g of protein per hour directly for fuel. Unlike strength athletes who just need to repair tissue, endurance athletes must replace oxidized structural protein plus repair damage. New research using 'indicator amino acid oxidation' shows needs don't plateau until ~1.65g/kg, significantly higher than the old 1.2g/kg standard.

Try this:

If you weigh 75kg, aim for ~135g protein daily. Ensure post-workout meals contain ~3g of leucine (approx. 30g whey or 40g pea protein) to trigger synthesis.

Methylene Blue Warning

Nutrition/Recovery

Avoid Methylene Blue supplements; they offer zero proven performance benefit and carry risks of blood toxicity.

While marketed by biohackers for mitochondrial energy, Methylene Blue is a commercial dye used medically only for specific poisonings. In healthy athletes, it has a 'hormetic' curve—take slightly too much and it becomes an oxidant, potentially causing methemoglobinemia (where blood cannot carry oxygen). There is no human data supporting performance enhancement.

Try this:

Remove this from your stack immediately. Stick to proven ergogenics like creatine and caffeine.

Strict Carb Sources

Nutrition/Recovery Running Triathlon

To hit high carb targets (300–400g+) without GI distress, rely on 'strict carb' sources that minimize fat and fiber.

Endurance athletes often fail to fuel adequately because whole foods (oats, brown rice) are too filling due to fiber. 'Strict carbs' are foods composed almost entirely of carbohydrate with negligible fat/protein, allowing rapid digestion and glycogen replenishment. Examples include English muffins, instant mashed potatoes, and pretzels.

Try this:

Struggling to eat enough? Add a side of instant mashed potatoes (made with water/broth, not butter) or a plain bagel with honey to your post-workout meal.

Strength & Conditioning

A compelling new study on fat loss modalities and a reality check on menopause and muscle building.

Resistance Training for Fat Loss

Strength & Conditioning Hybrid-General

Resistance training during a caloric deficit results in 50% more fat loss than diet alone, while actually gaining muscle.

In a 5-month study of 300+ adults, the resistance training group lost 9kg of fat and gained 1kg of muscle. The 'diet only' group lost only 6kg of fat and lost 3kg of muscle. Cardio sat in the middle (8kg fat loss, 1kg muscle loss). Muscle tissue is metabolically expensive; preserving it forces the body to burn fat stores for energy.

Try this:

If dieting, prioritize 2–3 full-body lifting sessions per week over extra cardio to ensure weight lost comes from fat, not lean tissue.

Menopause & Muscle Growth

Strength & Conditioning Hybrid-General

Post-menopausal women can build muscle at the same rate as younger women; 'anabolic resistance' is often behavioral, not biological.

Research shows training adaptations (hypertrophy and strength) are not significantly different based on hormonal status. The perceived inability to build muscle is often due to lifestyle factors that coincide with menopause: poor sleep, lower protein intake, and reduced training intensity. The stimulus-response relationship remains intact.

Try this:

Audit your inputs: Are you hitting 1.6g/kg protein? Are you training close to failure? Fix these before blaming hormones.

Mindset & Recovery

Tools for mental resilience and nervous system regulation to keep you in the game for the long haul.

Non-Sleep Deep Rest (NSDR)

Hybrid-General Coaching/Mindset

A 10–20 minute NSDR session can reset the nervous system and replenish dopamine without the grogginess of a nap.

NSDR (or Yoga Nidra) shifts the brain into alpha and theta wave states, mimicking the restorative phases of sleep while you remain awake. This quiets the 'default mode network' (associated with stress/rumination) and can improve cognitive performance and motor learning post-session.

Try this:

Use a 10-minute guided NSDR audio track (like Ally Boothroyd on YouTube) immediately post-workout or during a mid-afternoon slump.

The Identity House

Coaching/Mindset

Prevent burnout by diversifying your identity; don't let 'athlete' be the only room in your house.

If your self-worth is entirely tied to one room (e.g., triathlon), an injury or bad race feels like the whole house is burning down. Building other 'rooms'—like being a parent, a reader, or a professional—creates psychological safety nets that actually allow you to take more risks in your sport because failure isn't fatal.

Try this:

Identify one non-sport hobby or role this week and dedicate 30 minutes to it to start building that 'room'.

Other

Quick hits on running workouts and training consistency.

Descending Fartlek Session

Running Triathlon

A descending duration fartlek maintains high VO2 max stimulus without the injury risk of maximal sprinting.

By shortening the intervals (2min, 1.5min, 1min, 30s) while keeping recovery active (jogging, not walking), you keep oxygen uptake high throughout the set. The decreasing duration allows you to maintain or increase speed as fatigue sets in, teaching the body to hold form under pressure.

Try this:

Run 2 sets of: 2min hard / 1min jog, 1.5min hard / 1min jog, 1min hard / 1min jog, 30s hard / 30s jog. 5min jog between sets.

Home Workout Frequency

Strength & Conditioning

For home training consistency, daily 15-minute micro-workouts beat 2–3 longer sessions per week.

The biggest barrier to home workouts is 'all or nothing' thinking. A daily 15-minute frequency builds the habit loop faster and ensures you never miss a 'leg day' because volume is distributed. It also prevents the mental friction of needing to carve out a full hour.

Try this:

Pick 2 compound movements (e.g., squats and pushups) and do 3–4 sets of each every morning for 15 minutes.

Quick Hits

Indoor Running Trap

Running indoors (like at HYROX) feels faster due to lack of wind/resistance; check your pace or you'll blow up early.

Small Gains: The Inclusive Strength and Running Podcast — E83: Wear Less Clothes, Get Laser Eye Surgery - Manchester Hyrox Pro Debrief

Headwind Training Hack

Live in the flatlands? Use spring headwinds to simulate mountain climbing resistance for building bike strength.

Suffer Sooner — #85 February is the Truth

Shoe Drop Danger

Don't switch from 10mm to 0mm drop shoes overnight; gradual transition is key to saving your Achilles.

Tempo Talks — Tempo Talks Crazy VO2 Max Record, Hayden Wilde's Cycling Ambitions and Shoe Drop

Food Tracking Power

Studies show daily food tracking can double weight loss results by creating awareness loops, not just restriction.

The Body Recomposition Podcast: Fat Loss and Strength Training for Women 35+ — Can’t Lose Weight After 35? Food Tracking #1 Research-Backed Atomic Habit to Break Fat-Loss Plateau

Content Credits

Tempo Talks

Tempo Talks Voices in Triathlon: Addressing Important Social Issues

Jeff Sankoff, Matthew Sharp

Age Group Triathlon Podcast

Episode 62- Triathlon Drafting and Bike Tactics

Simon Olney

The World Triathlon Podcast

#114 - Race Ranger Explained: The triathlon start up switching up racing

James Elvery

Hybrid Fitness Media

HYROX Phoenix Elite 15 Interviews

Matt B. Davis

Solo Sessions

Episode 27: I did a Hyrox

Ben Kanute

The TriDoc Podcast, triathlon and health in one place

Ep. 190: Protein Power: The Science of Post-Workout Recovery + diving into methylene blue

Eric Zaltas

The Hybrid Lab with Dr. Alyssa Olenick

EP 95: Best Carb Sources for Runners & Lifters | Fuel to Run & Lift Better

Dr. Alyssa Olenick

The Strength Log

The Key to Losing as Much Fat as Possible

Daniel Richter

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Stop Blaming Menopause for Muscle Loss (Here's What's Really Happening) | Ep 434

Philip Pape

Boundless Life

Ben's #1 "Sleep Simulation" Tactic: The Art & Technology of Non-Sleep Deep Rest (NSDR) Life Network: RAW Podcast #12

Ben Greenfield

Docs Who Lift

Reclaiming Excellence: A Conversation with Brad Stulberg

Brad Stulberg

That Triathlon Show

Two sessions to improve your running - a brutally effective fartlek and a finely balanced threshold progression

Mikael Eriksson

Mind Pump: Raw Fitness Truth

2785: The Most Effective Workout You Can Do from Home

Sal Di Stefano

Small Gains: The Inclusive Strength and Running Podcast

E83: Wear Less Clothes, Get Laser Eye Surgery - Manchester Hyrox Pro Debrief

Lucinda

Suffer Sooner

#85 February is the Truth

Danny

Tempo Talks

Tempo Talks Crazy VO2 Max Record, Hayden Wilde's Cycling Ambitions and Shoe Drop

Jeff Sankoff

The Body Recomposition Podcast: Fat Loss and Strength Training for Women 35+

Can’t Lose Weight After 35? Food Tracking #1 Research-Backed Atomic Habit to Break Fat-Loss Plateau

Robin

Mondo Endurance

Ep 48: Ilenia Defrancesco e la Psicologia dello Sport

3athlon Praat - Méér over Triathlon

3athlon Praat #322 - De échte seizoensstart

Finding Your Endurance Mindset

Episode #63: Self-Authority, are you waiting for for permission?

Mind Pump: Raw Fitness Truth

2787: The Best Way to Get a Flat Stomach

Suffer Sooner

#84 Unwritten Rules

Triathlon Nutrition Academy

Matthew Hauser: Becoming a World Champion Triathlete

Best Hour of Their Day | Podcast

If We Had to Restart From Zero, This Is How We’d Build a Gym

Solo Sessions

Episode 26: Marathon Race Report

Triathlon Nutrition Coach - Jamie Leighton

Most Triathletes don't eat enough

Where Women Win with Sarah Fechter

I'm Frustrated With The Scale (Ep. 112)

Coffee, Pods and Wods

CrossFit Affiliate Owner AMA

The Fitness Movement: Training | Programming | Competing

Paige Marion Smashes "Intervals⁴"

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

She SMASHED the Raw Squat World Record at 515 lb with THIS Training Program (Steph Mager) | Ep 436

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

5 Signs You're Building Muscle (Even When the Mirror Says Otherwise) | Ep 435

The Fitness Movement: Training | Programming | Competing

I'm Retiring from Competitive CrossFit.

Mind Over Macros

Coaches Compass: The Monthly Workshop Hack

Another Triathlon Podcast

Episode 127: Ironman’s 20 Metre Draft Zone! Samla 100

Menopause Strength Training & Fitness | 40+ Fitness for Women

#153: Why follow-along programs don't work for building muscle & strength

IRONMAN Insider™, A Triathlon Podcast Presented by Maurten

IRONMAN Insider presented by Maureen - Episode 42 - Hannah Berry

The Fitness Movement: Training | Programming | Competing

Keeping Fitness Sharp on 4 Hours per Week [Ep.217]

Find Your Edge: Training, Sports Nutrition & Mindset Tools for Endurance Athletes & High Achievers Chasing Performance & Longevity

Lead in Protein Powder? Whole-Food Smoothie Protein Alternatives Ep 129

Mind Over Macros

Myths About Maintenance

Simply Triathlon with Dina & Chris

The Battle of Sleep and Training: Should We Sacrifice One for the Other?

That Triathlon Life Podcast

Swimming long course meters for triathletes, exploding carbon wheels, and more!

Givin It A Tri - Balancing Life 1 Mile At A Time

Stop Chasing Hard: Discipline, Identity, and the 80/20 Path to Progress

Mind Over Macros

Coaches Compass: The Number 1 Messaging Fix You Need

The Paul Weber Podcast

144 Optimizing Performance of the Elite Athlete

Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

Step By Step How He Got Faster (Without Getting Fitter)

Oxygenaddict Triathlon Podcast

IRONMAN Training When Life Gets in the Way: travel, fatigue, missed sessions, bike (dis)comfort, TT vs road bike | Ep 576

King Of The Lifts

Jurins & Keenan Lee Join KOTL to discuss their upset wins at Sheffield

Boundless Life

The Surprising Science Of Injecting Young Blood, Salmon Sperm & Stem Cells Into Your Face (And Other Places) With Dr. Khanh Nguyen

Real Coaching Podcast

Progression: A powerful training heuristic

Rox Lyfe - The HYROX Podcast

Elli Stenfors’ Path to HYROX Elite 15 Without a Running Background

Smart Strength Training Podcast

What You Need To Know About Cycle Syncing