aerobic AF

Taking time off from training doesn't mean losing all your fitness. Ken and Quinlan break down the science of fitness loss and recovery, revealing that you lose far less than you think in the first few weeks off. They share personal stories from ACL recovery to septoplasty surgery, discuss why easing back in beats hammering hard workouts, and explain how your body remembers fitness faster than you'd expect. Perfect for anyone dealing with injury, illness, or unplanned breaks who's worried about losing progress.

Want to drop serious time off your HYROX race? In this episode, Ken and Quinlan break down every station with strategies on where you can actually make up time—and where you're wasting energy. You'll learn why running should be your top training priority (spoiler alert: it's 50% of the race), how to pace the ski erg without blowing up, and why the sled pull offers the largest time gap between average and elite athletes. They also share personal race experiences, including energy management mistakes, station-specific techniques, and the mental game of wall balls in the thunderdome.

Ken and Quinlan reflect on their 2025 race season and share honest lessons about handling disappointing results and setting sustainable goals for the new year. They break down why micro goals matter more than macro goals, how proper fueling transforms performance, and why focusing on process over outcomes leads to better race day results. You'll also hear practical advice on building discipline, avoiding comparison traps, and loving the day-to-day training journey beyond race results.

Ken and Quinlan tackle one of road racing's biggest challenges: adjusting your race plan when weather throws a curveball. Drawing from their recent snowy 10K and other unpredictable race conditions, they share practical strategies for pacing adjustments, mental flexibility, and choosing races that align with your goals. You'll learn why holding onto your goal time in bad conditions leads to blowups, how heat affects heart rate differently than cold, and which Toronto races offer the best shot at a PB. Essential listening for runners who want to race smarter and finish stronger, no matter what Mother Nature delivers.

In this episode of Aerobic AF, Ken and Quinlan dive into the races that shaped them—Boston heartbreaks, Halifax highs, and HYROX heat meltdowns—in a candid breakdown of what actually wins race day: mindset, fueling, and course-aware pacing. Learn why you should bank energy (not minutes), when “runner math” sabotages you, and how reframing goals mid-race can save the day. With practical frameworks, hard-won lessons, and a few hangry brunch confessions, this episode will sharpen your next PR attempt. Perfect for athletes balancing performance with real life. 

Welcome to the pilot episode of Aerobic AF! We're Ken and Quinlan, two fitness enthusiasts on a mission to help you train smarter while balancing the demands of real life. In this episode, we share personal stories about our journey in sport, what inspired us to start this podcast, and what you can expect in future episodes. 
Whether you're chasing PRs, balance, or just a little motivation, you've come to the right place.