Episodios
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We’re just five weeks out from Hyrox Brisbane, and in this episode, we’re breaking down our current training approach as we gear up for race day. From dialing in our strength work to perfecting EMOM efficiency and sharpening our running results, we’ll share what’s working, what’s not, and what’s pushing us to our limits.
We also dive into the difference between physical hard vs. mental hard—because sometimes, the toughest battle isn’t the sled push, it’s what’s happening in your head. Plus, we talk about how training in Australia has been shaking things up for us and how we’re staying on track as the countdown begins.
Whether you’re prepping for your own Hyrox or just love hearing about the grind, this episode is packed with insight, laughs, and some free speed tips you won’t want to miss. Let’s go! -
We spent the weekend in Melbourne at the Australian Open, and it got us thinking: tennis has a lot to teach about life and relationships. From staying calm under pressure to finding rhythm with your partner, we’re breaking down the life lessons we learned courtside.
It’s not all deep though—we’re sharing our favourite moments from the trip and how you can find inspiration in different places.
Chapters:
00:00 Intro & Spontaneous Trip to the Australian Open
14:15 Seize the Opportunities in life
19:22 The Emotional Depth of Tennis
22:42 Mental Pressure in Sports
25:08 Emotions in Sports & its "entertainment"
32:31 The Loneliness of high level performers
34:54 Behind the Scenes of Big Events
37:30 Education and Career Choices
40:52 Finding Purpose and Inspiration in Life
46:16 The Free Speed -
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Sacrifice is often seen as a cost, but what if it’s the fuel that drives success? In this episode, we unpack the true meaning of sacrifice in fitness and life. From missed social events to long training sessions, we share personal stories, lessons learned, and the hidden benefits of embracing sacrifice. We also explore the fine line between productive sacrifice and burnout, offering tips to turn those tough choices into powerful growth opportunities. Whether you’re chasing a marathon PR, a Hyrox podium, or just striving for balance, this episode will help you redefine what sacrifice means to you.
Chapters:
00:00 Introduction and 25K Run recap
13:32 Should you share your goals?
19:59 Sacrifices in Fitness and Life
25:20 How to Prioritize Choices
31:07 Understanding Sacrifice vs. Commitment
39:22 Choosing to do Hard Work and making tough choices
47:37 Balancing Sacrifice and Burnout
59:50 The Free Speed -
In this episode, we’re laying it all out—our fitness goals, personal aspirations, and big dreams for 2025. From tackling Pro Hyrox and marathon milestones to growing our personal brands and expanding the Free Speed Podcast, we’re diving into what drives us and how we plan to make it happen. Tune in for inspiration, actionable tips, and a behind-the-scenes look at how we’re building a life “Built on Intent.” Let’s make 2025 the year of progress and purpose!
Chapters
00:00 Intro & 2025 Goals
07:40 Gels and Mental side of fuelling
18:01 Vision Boards and Fitness Goals
40:25 Tash's Personal Brand
50:21 Cal launching Ebook & Online Coaching
54:37 Our End Goal
57:54 Community: Expanding The Free Speed Podcast
01:01:42 Future Guest & Travel
01:08:57 The Free Speed -
Welcome to Free Speed Christmas edition! We’re diving into our first Aussie Christmas experience—beaches, BBQs, and all. Plus, we’re tackling holiday food guilt with tips on mindful eating, balancing protein and treats, and keeping movement a priority. Finally, we share how to make the most of two key time blocks to stay productive and consistent during the holidays.
Chapters
00:00 Intro: Christmas in Australia
07:07 Training for HYROX: Balancing Fitness and Festivities
11:49 Fuelling for Performance: The Importance of Nutrition
17:54 Holiday Food Guilt: Finding Balance and Consistency
24:00 Consistently Good rather than Occasionally Great
30:17 Mindful Eating and Meal Prep
46:36 The 2 time blocks that will transform your life
53:23 The Free Speed -
In this episode, we dive into our ideal day of training, nutrition, and recovery, encouraging you to dream big about what your perfect fitness day looks like. We explore the balance between performance, enjoyment, and intention—maximizing the quality of your time without losing sight of what matters most. With finite hours in a day, it’s worth rethinking how you allocate your energy—whether it’s meal prep, chasing a PR, or simply finding joy in the process. What does your ultimate fitness day look like, and what truly matters to you?
Chapters
00:00 Intro: Diverging Food and Fitness Perspectives
06:13 Meal Prep: Convenience vs. Cost
09:02 The Importance of Fresh Ingredients
11:58 Building a Consistent Breakfast Routine
14:50 Cal's Ideal Day of Training and Nutrition
27:00 Tash's Dream Day: A Different Approach
38:30 Healthy Eating Habits and Mindset
43:48 Optimization
46:40 Progressive Overload and Training Cycles
58:10 The Free Speed -
In this episode, we debrief on our day trip to Byron Bay, and compare fitness vibes and culture that we have experienced living in the Gold Coast (Australia), San Jose (USA), and Guelph (Canada). We also talk about how fitness routines evolve based on your environment, and why that could be a good thing.
00:00 Intro: Exploring Byron Bay
10:06 Cultural Differences: Canada vs. Australia vs. USA
32:05 Body Confidence and Trends
41:49 Practical vs Theoretical experience
57:10 The Free Speed -
In this episode, we touch on Calvin’s birthday, Australian bagels, lessons from relocation and revisiting your “why”. We dive into our personal experience with overcoming excuses and staying consistent while navigating a big life change. We also provide strategies for maintaining discipline, and staying on track even during big transitions.
Chapters
00:00 Intro: Celebrating Cal's Birthdays
14:57 Balancing Work and Side Hustles
30:06 Lessons from Relocation: Overcoming Challenges
43:15 Finding Motivation and Reputation
49:15 The Free Speed -
Do you love winning or do you hate losing? In this weeks episode we cover how performance goals can be applied to all training. Whether you are training for aesthetics or your next race, performance goals will allow you to keep you mentally motivated and excited to show up with purpose.
Chapters
00:00 Intro: Adjusting to New Routines
04:49 Job Hunting Realities & Food
10:50 Training for Performance vs Aesthetics
23:00 Mental Intensity and sacrifice
34:19 The Aftermath of Racing: Reflection and Recovery
40:18 The Pressure of Expectations
44:39 Embracing Boredom
47:40 Nothing is given only earned
1:01:48 The Free Speed -
In this episode, we explore the role of mindset in fitness and life, discussing how to stay positive, manage self-doubt, and control the ego that can sometimes get in the way of progress. This episode will offer you some practical tools for growth while keeping yourselves grounded.
Chapters
00:00 Intro Positive Mindset in Fitness
05:07 The Role of Ego in Performance
10:18 Personal Experiences
21:36 Impact of Ego on Relationships
26:34 New Challenges and Communities
35:19 The Value of Professional Respect
39:09 Cultivating a Positive Mindset
49:08 Overcoming Negativity and Embracing Growth
57:00 Techniques for Managing Ego
1:02:05 The Free Speed -
In this episode, we discuss our past experience using fitness trackers like Fitbit, Apple Watch, Whoop, Garmin and heart rate monitors to perform better. We dive into why the data is so important, the pros and cons of each, and which device is actually worth your money, especially if you're into hybrid training (running & lifting).
Chapters
00:00 Intro and Life Update
08:06 Comparing Fitness Watches: Apple vs. Garmin
20:09 Emerging Technologies in Fitness Tracking
33:19 Understanding Whoop: Tracking Recovery and Strain
39:08 Annoying Subscription Models
45:40 Heart Rate Monitors vs Watches Accuracy
50:00 Is HIIT training working against you?
54:20 The Free Speed -
In this episode, we dive deep into why we we think a 9-5 isn’t always the best option. We talk about the unconventional route and how betting on yourself and your passion could be a future career. We also touch on taking risks even though you may not know the outcome.
Chapters
00:00 Intro - Navigating Life in Australia
07:06 Why a 9-to-5 isn't always the best option
14:00 Personal Experiences and Career Choices
28:58 Cal's Corporate experience (Passion and Sacrifice)
36:41 Endless Social Media Opportunity
42:00 Overcoming Fear of Failure - Start w/o Overthinking
49:24 Passion will outwork paychecks
54:20 Finding True Support
59:10 The Free Speed -
In this episode, we discuss our history with hybrid training, our first Hyrox races, what we learned, supplementation and fuelling and tips for your own Hyrox training.
Chapters
00:00 Intro to HYROX and Hybrid Fitness
06:12 Understanding HYROX: Structure and Training
08:56 Importance of Heart Rate Zones
11:47 Race Experiences: HYROX Toronto
15:02 The Evolution of HYROX as a Sport
27:02 Competition in Personal Growth
37:06 Endurance Mentality
40:04 Rise of Hybrid Fitness & the Hybrid Athlete
45:52 Importance of Listening to Your Body & Recovery
52:19 Setting Goals
57:15 The Free Speed -
In this episode, get to know us a little bit more. We talk about our recent move across the world, working out while travelling and what influenced us to move to the Gold Coast, Australia.
Chapters
00:00 Intro to The free speed podcast
01:04 Moving to Australia: First Impressions
05:48 Adventures in Sydney: Gym Experiences
12:04 Navigating Gym Memberships and Free Trials
17:48 Sydney Food Scene
24:04 The Journey of Long-Distance Relationship
30:03 Future Plans
40:20 The Decision to Move to Australia
52:10 The Free Speed
