yeah and as you pointed out before it can be a really difficult sport to know the right balance in terms of training it's not linear like you say um a triathlete might be i mean talk to me a little bit about those baseline tests i don't want to give out all your secrets obviously um you know i'll be telling people to just go and check out your programming and have a chat to to ryan to find out more but what's some of the baseline tests that you would suggest athletes do if they want to see where they are and then see how they can improve within their high rocks or another kind of hybrid fitness race?

Yeah, absolutely.

And so, you know, we have essentially like three different running baseline tests.

And so, you know, kind of our two main assessments that we do are one is a very dynamic test.

This is essentially a descending ladder of essentially near maximal effort with limited rest periods in between.

and essentially what this allows us to do is understand how an athlete balances cumulative fatigue right you know when we're looking at a high rocks obviously that is the name of the game is cumulative fatigue and how somebody can repeat after prior stress and so this baseline essentially gives us perspective of that repeatability how somebody can balance the management of fatigue in regards to putting them in a position where we know there's going to be energy byproduct accumulation lactate hydrogen ions co2 is going to be accumulating And we want to know how that's going to pan out because that greatly influences how we're going to structure training moving forward.

And the other side of that, we do a baseline test that is really based around measuring cardiac drift.

As you mentioned, you've been coaching her for a number of years now, but she's really only... heavily focused on Hyrox in what, what would you say to last maybe six months?