aerobic AF https://AerobicAF.podbean.com Aerobic AF is a casual, unfiltered look at the world of running and hybrid training. We share what’s working, what’s not, and how to stay motivated without losing your mind or taking yourself too seriously.

]]> Wed, 01 Jul 2026 07:00:00 -0400 https://podbean.com/?v=5.5 en Copyright 2026 All rights reserved. Health & Fitness:Fitness 1440 episodic Ken Stapon and Quinlan Hickey Ken Stapon and Quinlan Hickey No false https://feed.podbean.com/AerobicAF/feed.xml https://pbcdn1.podbean.com/imglogo/image-logo/21592886/2_2_75pj7.png aerobic AF https://AerobicAF.podbean.com 144 144 HYROX Happy Hour - World Championship Recap HYROX Happy Hour - World Championship Recap https://AerobicAF.podbean.com/e/hyrox-happy-hour-world-championship-recap/ https://AerobicAF.podbean.com/e/hyrox-happy-hour-world-championship-recap/#comments Wed, 01 Jul 2026 07:00:00 -0400 AerobicAF.podbean.com/686487b2-951b-3739-855a-1c202b08b300 Ken and Q are back from Stockholm with an extended episode to break down the 2026 HYROX World Championship and the E15 races. They break down surprising wins in both the men's and women's singles events, the Cole Learn DQ controversy and the dramatic mixed relay nationals. The hosts further discuss HYROX's new same-nationality doubles rule, and what any age group athlete can take away from watching the best in the world race under a championship spotlight. They also recap their own races, including a podium finish, and share what they learned about the tight margins, equipment failures, and what it actually takes to compete at this level.

]]> Ken and Q are back from Stockholm with an extended episode to break down the 2026 HYROX World Championship and the E15 races. They break down surprising wins in both the men's and women's singles events, the Cole Learn DQ controversy and the dramatic mixed relay nationals. The hosts further discuss HYROX's new same-nationality doubles rule, and what any age group athlete can take away from watching the best in the world race under a championship spotlight. They also recap their own races, including a podium finish, and share what they learned about the tight margins, equipment failures, and what it actually takes to compete at this level.

]]> Ken Stapon and Quinlan Hickey false No 5870 26 full HYROX Happy Hour: World Championship preview, New York cancellations and more. HYROX Happy Hour: World Championship preview, New York cancellations and more. https://AerobicAF.podbean.com/e/hyrox-happy-hour-world-championship-preview-new-york-cancellations-and-more/ https://AerobicAF.podbean.com/e/hyrox-happy-hour-world-championship-preview-new-york-cancellations-and-more/#comments Tue, 16 Jun 2026 07:00:00 -0400 AerobicAF.podbean.com/486ed6a5-9f35-38c5-927f-0a7c9af2183d This episode is recorded just before the 2026 HYROX World Championships in Stockholm, with Ken and Quinlan reflecting on what it took to qualify and what to expect on the world stage. The conversation covers the controversy around HYROX New York's two-weekend format and its single points pool, the jaw-dropping year-over-year improvements in Elite 15 performance, and a breakdown of what actually separates good HYROX athletes from great ones (spoiler: it is not your squat max!) Tune in for race predictions across all four Elite 15 divisions and an honest look at how two age-group athletes are approaching one of the most competitive fields in the sport's short history.

]]> This episode is recorded just before the 2026 HYROX World Championships in Stockholm, with Ken and Quinlan reflecting on what it took to qualify and what to expect on the world stage. The conversation covers the controversy around HYROX New York's two-weekend format and its single points pool, the jaw-dropping year-over-year improvements in Elite 15 performance, and a breakdown of what actually separates good HYROX athletes from great ones (spoiler: it is not your squat max!) Tune in for race predictions across all four Elite 15 divisions and an honest look at how two age-group athletes are approaching one of the most competitive fields in the sport's short history.

]]> Ken Stapon and Quinlan Hickey false No 5578 25 full It's not just the shoes: What actually explains the fastest marathon times in history It's not just the shoes: What actually explains the fastest marathon times in history https://AerobicAF.podbean.com/e/its-not-just-the-shoes-what-actually-explains-the-fastest-marathon-times-in-history/ https://AerobicAF.podbean.com/e/its-not-just-the-shoes-what-actually-explains-the-fastest-marathon-times-in-history/#comments Tue, 09 Jun 2026 06:00:00 -0400 AerobicAF.podbean.com/75fabed6-b87b-3987-8158-05d73241adbe Two men just broke two hours in the official marathon, and we're breaking down exactly how it happened. This episode digs into the real reasons behind the fastest times in marathon history: shoe technology that's dropped from 250 grams to under 100, carb intake strategies that have doubled in a decade, and coaching data so precise that bonking is almost obsolete. Ken and Quinlan also tackle the uncomfortable questions, including the tainted women's world record, whether doping is more common in amateur sport than anyone admits, and whether all this optimization is actually making marathons boring to watch.

]]> Two men just broke two hours in the official marathon, and we're breaking down exactly how it happened. This episode digs into the real reasons behind the fastest times in marathon history: shoe technology that's dropped from 250 grams to under 100, carb intake strategies that have doubled in a decade, and coaching data so precise that bonking is almost obsolete. Ken and Quinlan also tackle the uncomfortable questions, including the tainted women's world record, whether doping is more common in amateur sport than anyone admits, and whether all this optimization is actually making marathons boring to watch.

]]> Ken Stapon and Quinlan Hickey false No 2919 24 full The one training habit that changed how we race The one training habit that changed how we race https://AerobicAF.podbean.com/e/the-one-training-habit-that-changed-how-we-race/ https://AerobicAF.podbean.com/e/the-one-training-habit-that-changed-how-we-race/#comments Tue, 02 Jun 2026 07:00:00 -0400 AerobicAF.podbean.com/5806ed85-93f8-39ee-a7c4-1a2d5db821bf This week, Ken and Quinlan make the case that the most undertrained muscle in sport isn't in your legs — it's your mind. They break down how a consistent mindfulness and meditation practice can lower your baseline stress, improve HRV, speed up heart-rate recovery between intervals, and keep you functional when a race throws something unexpected at you. Quinlan shares a candid lesson from HYROX Houston where too much pre-race calm actually hurt her performance, and both hosts walk through the practical tools they use: breathwork, body scans, running without music, and coaching yourself in the third person. If you've ever had a strong fitness block unravel at race day because your head wasn't in it, this one is for you.

]]> This week, Ken and Quinlan make the case that the most undertrained muscle in sport isn't in your legs — it's your mind. They break down how a consistent mindfulness and meditation practice can lower your baseline stress, improve HRV, speed up heart-rate recovery between intervals, and keep you functional when a race throws something unexpected at you. Quinlan shares a candid lesson from HYROX Houston where too much pre-race calm actually hurt her performance, and both hosts walk through the practical tools they use: breathwork, body scans, running without music, and coaching yourself in the third person. If you've ever had a strong fitness block unravel at race day because your head wasn't in it, this one is for you.

]]> Ken Stapon and Quinlan Hickey false No 3186 23 full HYROX Happy Hour - Ottawa Recap, no more majors, and time trials on a cruise ship? HYROX Happy Hour - Ottawa Recap, no more majors, and time trials on a cruise ship? https://AerobicAF.podbean.com/e/hyrox-happy-hour-ottawa-recap-no-more-majors-and-time-trials-on-a-cruise-ship/ https://AerobicAF.podbean.com/e/hyrox-happy-hour-ottawa-recap-no-more-majors-and-time-trials-on-a-cruise-ship/#comments Tue, 26 May 2026 07:00:00 -0400 AerobicAF.podbean.com/73c623b2-543d-33eb-a97d-2a43de96eac6 Ken and Quinlan are back after an unexpected break with a full recap of their biggest race weekend of the season: Ottawa HYROX, where they each competed in a pro solo, a doubles race, and a team relay. They break down a station-by-station strategy, the mental side of racing back-to-back days, and why going conservative on the ski ERG might be the single most important pacing decision you can make. The episode also covers the latest major changes to HYROX's elite structure, including the new Challenger Division for athletes ranked 16th through 30th and the first Elite Series race of the season on a cruise ship.

]]> Ken and Quinlan are back after an unexpected break with a full recap of their biggest race weekend of the season: Ottawa HYROX, where they each competed in a pro solo, a doubles race, and a team relay. They break down a station-by-station strategy, the mental side of racing back-to-back days, and why going conservative on the ski ERG might be the single most important pacing decision you can make. The episode also covers the latest major changes to HYROX's elite structure, including the new Challenger Division for athletes ranked 16th through 30th and the first Elite Series race of the season on a cruise ship.

]]> Ken Stapon and Quinlan Hickey false No 3569 22 full How to run faster: Why every pace matters How to run faster: Why every pace matters https://AerobicAF.podbean.com/e/how-to-run-faster-why-every-pace-matters/ https://AerobicAF.podbean.com/e/how-to-run-faster-why-every-pace-matters/#comments Wed, 22 Apr 2026 06:00:00 -0400 AerobicAF.podbean.com/a99916e5-4460-3eda-8f51-c51c62f83c64 In this episode, Ken and Q break down the Jack Daniels running formula - the VDOT system that has shaped how coaches and athletes at every level train for endurance performance. They walk through each of Daniels' five training paces (Easy, Marathon, Threshold, Interval, and Repetition), explain the specific physiological adaptation each one targets, and share why running the wrong pace in the wrong workout is one of the most common mistakes runners make. You'll learn how much time you should be spending on each pace, and why every single run, from a recovery jog to a VO2 max set, should have a clear purpose behind it.

]]> In this episode, Ken and Q break down the Jack Daniels running formula - the VDOT system that has shaped how coaches and athletes at every level train for endurance performance. They walk through each of Daniels' five training paces (Easy, Marathon, Threshold, Interval, and Repetition), explain the specific physiological adaptation each one targets, and share why running the wrong pace in the wrong workout is one of the most common mistakes runners make. You'll learn how much time you should be spending on each pace, and why every single run, from a recovery jog to a VO2 max set, should have a clear purpose behind it.

]]> Ken Stapon and Quinlan Hickey false No 3333 21 full HYROX Happy Hour - Miami Recap, pacing a double race, and the Age Group vs E15 Debate HYROX Happy Hour - Miami Recap, pacing a double race, and the Age Group vs E15 Debate https://AerobicAF.podbean.com/e/hyrox-happy-hour-miami-recap-pacing-a-double-race-and-the-age-group-vs-e15-debate/ https://AerobicAF.podbean.com/e/hyrox-happy-hour-miami-recap-pacing-a-double-race-and-the-age-group-vs-e15-debate/#comments Thu, 16 Apr 2026 06:00:00 -0400 AerobicAF.podbean.com/6279e1eb-3dff-3a58-b05b-e2d9eccb0994 Ken and Quinlan recap their Pro Doubles race at HYROX Miami — both teams landed on the podium — and break down the pacing strategies, station splits, and communication that made it work. They also get into the mixed doubles controversy after watching elite athletes dominate the division, and debate whether the format needs a minimum-participation rule. The back half covers HYROX's new Elite 15 point system, how it's pushing pro athletes into age-group races and squeezing out competitive amateurs, and why Ken says racing without a watch was a game-changer. If you're training for HYROX doubles or trying to understand where the sport is heading, this episode has you covered.

]]> Ken and Quinlan recap their Pro Doubles race at HYROX Miami — both teams landed on the podium — and break down the pacing strategies, station splits, and communication that made it work. They also get into the mixed doubles controversy after watching elite athletes dominate the division, and debate whether the format needs a minimum-participation rule. The back half covers HYROX's new Elite 15 point system, how it's pushing pro athletes into age-group races and squeezing out competitive amateurs, and why Ken says racing without a watch was a game-changer. If you're training for HYROX doubles or trying to understand where the sport is heading, this episode has you covered.

]]> Ken Stapon and Quinlan Hickey false No 4333 20 full Group vs. Solo training: Breaking down when each one wins Group vs. Solo training: Breaking down when each one wins https://AerobicAF.podbean.com/e/group-vs-solo-training-breaking-down-when-each-one-wins/ https://AerobicAF.podbean.com/e/group-vs-solo-training-breaking-down-when-each-one-wins/#comments Tue, 14 Apr 2026 06:00:00 -0400 AerobicAF.podbean.com/eb0f0033-9f91-3441-a050-755262e447f1 Ken and Quinlan dig into one of the most debated questions in endurance and hybrid training: is group training or solo training actually better? In this episode, they break down when each approach works best, why the answer changes depending on your goal and training phase, and how choosing the wrong environment can quietly stall your progress. You will also hear a candid conversation about compromised running for HYROX prep, the mental side of skipping races, and why deep down, you usually already know what you need to be doing.

]]> Ken and Quinlan dig into one of the most debated questions in endurance and hybrid training: is group training or solo training actually better? In this episode, they break down when each approach works best, why the answer changes depending on your goal and training phase, and how choosing the wrong environment can quietly stall your progress. You will also hear a candid conversation about compromised running for HYROX prep, the mental side of skipping races, and why deep down, you usually already know what you need to be doing.

]]> Ken Stapon and Quinlan Hickey false No 3897 19 full Why your fitness isn't showing up on race day (And how to fix it) Why your fitness isn't showing up on race day (And how to fix it) https://AerobicAF.podbean.com/e/why-your-fitness-isnt-showing-up-on-race-day-and-how-to-fix-it/ https://AerobicAF.podbean.com/e/why-your-fitness-isnt-showing-up-on-race-day-and-how-to-fix-it/#comments Wed, 08 Apr 2026 06:00:00 -0400 AerobicAF.podbean.com/8bb4f5b3-2005-3b53-810f-d060e13c30ad Your fitness gets you to the start line, but your mental strength decides your finish time. In this episode, we dig into the real difference between physical and mental fitness in racing. We look at why elite athletes like Eliud Kipchoge and Hunter McIntyre are obsessive about their mindset, and what we've personally learned from races where we nailed it mentally and races where we completely fell apart. We cover practical tools you can use right now: daily meditation, breathing tactics, self-talk strategies, racing without a watch, and how to build a pain cave practice into your training so race day discomfort doesn't catch you off guard.

]]> Your fitness gets you to the start line, but your mental strength decides your finish time. In this episode, we dig into the real difference between physical and mental fitness in racing. We look at why elite athletes like Eliud Kipchoge and Hunter McIntyre are obsessive about their mindset, and what we've personally learned from races where we nailed it mentally and races where we completely fell apart. We cover practical tools you can use right now: daily meditation, breathing tactics, self-talk strategies, racing without a watch, and how to build a pain cave practice into your training so race day discomfort doesn't catch you off guard.

]]> Ken Stapon and Quinlan Hickey false No 3243 18 full HYROX Happy Hour - Houston Recap, Division 1 launch, and post race penalty updates HYROX Happy Hour - Houston Recap, Division 1 launch, and post race penalty updates https://AerobicAF.podbean.com/e/hyrox-happy-hour-houston-recap-division-1-launch-and-post-race-penalty-updates/ https://AerobicAF.podbean.com/e/hyrox-happy-hour-houston-recap-division-1-launch-and-post-race-penalty-updates/#comments Thu, 02 Apr 2026 07:00:00 -0400 AerobicAF.podbean.com/bc520e9f-3643-3bbf-88c1-f95dbf0f2584 Quinlan recaps her toughest HYROX race yet in Houston, where a GPS watch malfunction and a brutal sled pull lane turned a confident start into a full mental battle. She and Ken break down what went wrong, what still worked, and why failure might be the most underrated training tool. They also cover two major HYROX announcements: a new rule protecting E15 athletes from post-race penalties, and the launch of Division 1 for the next tier of elite competitors. Tune in for honest race analysis, strong takes on judging standards, and what it all means for the sport's future.

]]> Quinlan recaps her toughest HYROX race yet in Houston, where a GPS watch malfunction and a brutal sled pull lane turned a confident start into a full mental battle. She and Ken break down what went wrong, what still worked, and why failure might be the most underrated training tool. They also cover two major HYROX announcements: a new rule protecting E15 athletes from post-race penalties, and the launch of Division 1 for the next tier of elite competitors. Tune in for honest race analysis, strong takes on judging standards, and what it all means for the sport's future.

]]> Ken Stapon and Quinlan Hickey false No 3451 17 full The unsexy truth about race day: Blow ups, breakdowns, and bouncing back The unsexy truth about race day: Blow ups, breakdowns, and bouncing back https://AerobicAF.podbean.com/e/the-unsexy-truth-about-race-day-blow-ups-breakdowns-and-bouncing-back/ https://AerobicAF.podbean.com/e/the-unsexy-truth-about-race-day-blow-ups-breakdowns-and-bouncing-back/#comments Tue, 31 Mar 2026 13:34:07 -0400 AerobicAF.podbean.com/5527a85f-b493-3360-8eee-d1db6dae8e71 In this episode, we get honest about what happens when a race goes completely off track and how to recover without spiraling out of control. After a disappointing HYROX result, we break down the emotional aftermath, the identity crisis that follows, and why mental disengagement can derail even your fittest day. You'll walk away with a practical reset framework: decompress for 48 hours, review objectively, focus on process goals, and resist the urge to overhaul your entire training plan. Whether you're training for a marathon, HYROX, or any endurance event, this one will change how you handle your next bad day.

]]> In this episode, we get honest about what happens when a race goes completely off track and how to recover without spiraling out of control. After a disappointing HYROX result, we break down the emotional aftermath, the identity crisis that follows, and why mental disengagement can derail even your fittest day. You'll walk away with a practical reset framework: decompress for 48 hours, review objectively, focus on process goals, and resist the urge to overhaul your entire training plan. Whether you're training for a marathon, HYROX, or any endurance event, this one will change how you handle your next bad day.

]]> Ken Stapon and Quinlan Hickey false No 2615 16 full It's not discipline - it's clarity: How to find your real why It's not discipline - it's clarity: How to find your real why https://AerobicAF.podbean.com/e/its-not-discipline-its-clarity-how-to-find-your-real-why/ https://AerobicAF.podbean.com/e/its-not-discipline-its-clarity-how-to-find-your-real-why/#comments Wed, 25 Mar 2026 08:00:00 -0400 AerobicAF.podbean.com/c3909b0b-d1bb-3596-9c23-e0eef9e28624 In this episode, Ken and Quinlan unpack why so many athletes and fitness enthusiasts struggle to stay consistent — and it's not about discipline. They share personal stories of unclear motivation, from Ken's wake-up call on a dance floor to Quinlan's post-ACL identity shift, and explain how digging past surface-level goals reveals the real driver behind lasting change. You'll walk away with a simple framework for finding your own why and learn why letting it evolve is a sign of growth, not failure. If you've ever lost motivation mid-training block, this conversation will help you find it again.

]]> In this episode, Ken and Quinlan unpack why so many athletes and fitness enthusiasts struggle to stay consistent — and it's not about discipline. They share personal stories of unclear motivation, from Ken's wake-up call on a dance floor to Quinlan's post-ACL identity shift, and explain how digging past surface-level goals reveals the real driver behind lasting change. You'll walk away with a simple framework for finding your own why and learn why letting it evolve is a sign of growth, not failure. If you've ever lost motivation mid-training block, this conversation will help you find it again.

]]> Ken Stapon and Quinlan Hickey false No 2783 15 full HYROX Happy Hour - Penalties, World Records, and Why London Changed Everything HYROX Happy Hour - Penalties, World Records, and Why London Changed Everything https://AerobicAF.podbean.com/e/hyrox-happy-hour-penalties-world-records-and-why-london-changed-everything/ https://AerobicAF.podbean.com/e/hyrox-happy-hour-penalties-world-records-and-why-london-changed-everything/#comments Mon, 23 Mar 2026 11:37:48 -0400 AerobicAF.podbean.com/061dbffa-dfe8-3573-ade8-336be90d925a In a new show format, HYROX happy hour, Ken and Quinlan casually break down a drama-filled London EMEA Regional Championship weekend, covering Sinead Bent's dominant win, Elli Stenfors' penalty rollercoaster, and a fast course that had a whole field of athletes chasing world records. They debate whether retroactive penalties need a review window, why the world record narrative feels stale, and what happens when elite track athletes discover HYROX. You will hear a practical breakdown of course-hunting strategy, broadcast improvements worth celebrating, and why the point system may be the sport's best move yet. Tune in for honest takes on officiating, competition depth across regions, and what to watch heading into Stockholm.

]]> In a new show format, HYROX happy hour, Ken and Quinlan casually break down a drama-filled London EMEA Regional Championship weekend, covering Sinead Bent's dominant win, Elli Stenfors' penalty rollercoaster, and a fast course that had a whole field of athletes chasing world records. They debate whether retroactive penalties need a review window, why the world record narrative feels stale, and what happens when elite track athletes discover HYROX. You will hear a practical breakdown of course-hunting strategy, broadcast improvements worth celebrating, and why the point system may be the sport's best move yet. Tune in for honest takes on officiating, competition depth across regions, and what to watch heading into Stockholm.

]]> Ken Stapon and Quinlan Hickey false No 3277 14 full HYROX's Growing Pains: Mid-Season Rule Changes, Bad Communication, and What Comes Next HYROX's Growing Pains: Mid-Season Rule Changes, Bad Communication, and What Comes Next https://AerobicAF.podbean.com/e/hyroxs-growing-pains-mid-season-rule-changes-bad-communication-and-what-comes-next/ https://AerobicAF.podbean.com/e/hyroxs-growing-pains-mid-season-rule-changes-bad-communication-and-what-comes-next/#comments Wed, 18 Mar 2026 09:32:20 -0400 AerobicAF.podbean.com/a994ede5-d0fa-36ba-817c-08a0ec5cb855 HYROX just overhauled its world championship qualification rules mid-season, and we break down what changed, who it affects most, and why the community is fired up. From the new point system and limited roll-down spots to inconsistent judging and confusing communication, we unpack the real impact on sub-elite athletes investing serious time and money into the sport. We also compare these growing pains to other endurance sports like Ironman and the Boston Marathon and discuss what HYROX needs to fix to keep its athlete base engaged. If you race HYROX or are thinking about it, this is the episode to understand where the sport is heading.

]]> HYROX just overhauled its world championship qualification rules mid-season, and we break down what changed, who it affects most, and why the community is fired up. From the new point system and limited roll-down spots to inconsistent judging and confusing communication, we unpack the real impact on sub-elite athletes investing serious time and money into the sport. We also compare these growing pains to other endurance sports like Ironman and the Boston Marathon and discuss what HYROX needs to fix to keep its athlete base engaged. If you race HYROX or are thinking about it, this is the episode to understand where the sport is heading.

]]> Ken Stapon and Quinlan Hickey false No 2609 13 full How to avoid the mid-season burnout trap How to avoid the mid-season burnout trap https://AerobicAF.podbean.com/e/how-to-avoid-the-mid-season-burnout-trap/ https://AerobicAF.podbean.com/e/how-to-avoid-the-mid-season-burnout-trap/#comments Tue, 10 Mar 2026 11:18:32 -0400 AerobicAF.podbean.com/fb32c607-d5b7-3793-9c13-447c54993c46 In this episode, Quinlan and Ken break down how to avoid burnout in hybrid training when the race season never really ends. They discuss the challenge of maintaining peak fitness for the majority of the year, share signs you might be burning out, and offer practical strategies to avoid it, like creating your own off-season and being honest about A vs B races. You'll learn why mental fatigue shows up before physical signs and how lower volume training with more strength work can actually make you faster. Perfect for hybrid athletes and runners navigating year-round racing calendars.

]]> In this episode, Quinlan and Ken break down how to avoid burnout in hybrid training when the race season never really ends. They discuss the challenge of maintaining peak fitness for the majority of the year, share signs you might be burning out, and offer practical strategies to avoid it, like creating your own off-season and being honest about A vs B races. You'll learn why mental fatigue shows up before physical signs and how lower volume training with more strength work can actually make you faster. Perfect for hybrid athletes and runners navigating year-round racing calendars.

]]> Ken Stapon and Quinlan Hickey false No 3046 12 full How to reset mentally after setbacks and recovery How to reset mentally after setbacks and recovery https://AerobicAF.podbean.com/e/how-to-reset-mentally-after-setbacks-and-recovery/ https://AerobicAF.podbean.com/e/how-to-reset-mentally-after-setbacks-and-recovery/#comments Tue, 03 Mar 2026 11:07:13 -0500 AerobicAF.podbean.com/d3d165db-7aea-37d2-a32c-2dced7cf9f02 In this episode, Ken and Quinlan get real about how even the best training blocks can get derailed by life, illness, and unexpected setbacks. They share personal stories about navigating fitness losses from surgery recovery and blood donation, the mental challenge of rebuilding after being sidelined, and why not every race needs to be an A-goal. You'll learn when to push through versus when to rest, how to strategically plan around disruptions, and why trusting the rebuild process matters more than staying perfect. Great for athletes learning to balance ambition with self-compassion.

]]> In this episode, Ken and Quinlan get real about how even the best training blocks can get derailed by life, illness, and unexpected setbacks. They share personal stories about navigating fitness losses from surgery recovery and blood donation, the mental challenge of rebuilding after being sidelined, and why not every race needs to be an A-goal. You'll learn when to push through versus when to rest, how to strategically plan around disruptions, and why trusting the rebuild process matters more than staying perfect. Great for athletes learning to balance ambition with self-compassion.

]]> Ken Stapon and Quinlan Hickey false No 2542 11 full Why competing injured isn't courage (and what the Winter Olympics taught us) Why competing injured isn't courage (and what the Winter Olympics taught us) https://AerobicAF.podbean.com/e/why-competing-injured-isnt-courage-and-what-the-winter-olympics-taught-us/ https://AerobicAF.podbean.com/e/why-competing-injured-isnt-courage-and-what-the-winter-olympics-taught-us/#comments Tue, 24 Feb 2026 00:00:00 -0500 AerobicAF.podbean.com/7dbafdeb-b24e-394b-ab57-6516becb8e7e Ken and Quinlan break down the 2026 Winter Olympics, from the heartbreaking US-Canada hockey finals to Lindsey Vonn's catastrophic injury after competing with a torn ACL. They debate whether competing injured is courageous or sends the wrong message to young athletes, compare Vonn's decision to Simone Biles' withdrawal in Tokyo, and share why cross country skiers might be the fittest athletes in the world. You'll hear why timing and consistency beats talent, how Olympic pressure affects performance, and the wildest Olympic Village scandals that made headlines.

]]> Ken and Quinlan break down the 2026 Winter Olympics, from the heartbreaking US-Canada hockey finals to Lindsey Vonn's catastrophic injury after competing with a torn ACL. They debate whether competing injured is courageous or sends the wrong message to young athletes, compare Vonn's decision to Simone Biles' withdrawal in Tokyo, and share why cross country skiers might be the fittest athletes in the world. You'll hear why timing and consistency beats talent, how Olympic pressure affects performance, and the wildest Olympic Village scandals that made headlines.

]]> Ken Stapon and Quinlan Hickey false No 2591 10 full The treadmill debate: what elite athletes know (that you don't) The treadmill debate: what elite athletes know (that you don't) https://AerobicAF.podbean.com/e/the-treadmill-debate-what-elite-athletes-know-that-you-dont/ https://AerobicAF.podbean.com/e/the-treadmill-debate-what-elite-athletes-know-that-you-dont/#comments Tue, 17 Feb 2026 00:00:00 -0500 AerobicAF.podbean.com/f769e599-91c8-3049-a6fe-406635310d36 Ken and Quinlan tackle the eternal debate: treadmill versus outdoor running. They explore why elite athletes like Lauren Weeks and James Kelly use treadmills for quality sessions, how winter conditions force even outdoor purists indoors, and the surprising differences in muscle activation and energy expenditure between the two. You'll learn practical tips for making treadmill running more effective, including proper shoe selection, calibration concerns, and heat adaptation strategies for warm-weather races. They also debunk common myths and share actionable advice for balancing both training methods to build consistency and strength year-round.

]]> Ken and Quinlan tackle the eternal debate: treadmill versus outdoor running. They explore why elite athletes like Lauren Weeks and James Kelly use treadmills for quality sessions, how winter conditions force even outdoor purists indoors, and the surprising differences in muscle activation and energy expenditure between the two. You'll learn practical tips for making treadmill running more effective, including proper shoe selection, calibration concerns, and heat adaptation strategies for warm-weather races. They also debunk common myths and share actionable advice for balancing both training methods to build consistency and strength year-round.

]]> Ken Stapon and Quinlan Hickey false No 2640 9 full Why creatine is the best supplement you're not taking Why creatine is the best supplement you're not taking https://AerobicAF.podbean.com/e/why-creatine-is-the-best-supplement-youre-not-taking/ https://AerobicAF.podbean.com/e/why-creatine-is-the-best-supplement-youre-not-taking/#comments Tue, 10 Feb 2026 00:00:00 -0500 AerobicAF.podbean.com/62505bb0-c760-305d-a0f5-cf667667b77a Ken and Quinlan dive into creatine supplementation and why it's not just for bodybuilders. They break down the science behind creatine's benefits for runners and hybrid athletes, including faster recovery, improved training volume, and surprising cognitive advantages. Quinlan shares her experience overcoming fears about weight gain and how creatine is supporting her 2026 goals. You'll learn proper dosing (no loading phase needed), why women benefit even more than men, and how this supplement supports brain health as you age.

]]> Ken and Quinlan dive into creatine supplementation and why it's not just for bodybuilders. They break down the science behind creatine's benefits for runners and hybrid athletes, including faster recovery, improved training volume, and surprising cognitive advantages. Quinlan shares her experience overcoming fears about weight gain and how creatine is supporting her 2026 goals. You'll learn proper dosing (no loading phase needed), why women benefit even more than men, and how this supplement supports brain health as you age.

]]> Ken Stapon and Quinlan Hickey false No 2419 8 full Why your smartwatch is ruining your training (and how to fix It) Why your smartwatch is ruining your training (and how to fix It) https://AerobicAF.podbean.com/e/why-your-smartwatch-is-ruining-your-training-and-how-to-fix-it/ https://AerobicAF.podbean.com/e/why-your-smartwatch-is-ruining-your-training-and-how-to-fix-it/#comments Mon, 02 Feb 2026 16:21:44 -0500 AerobicAF.podbean.com/1f38866a-b962-3eeb-8d48-5936c0b8d1a3 Ken and Quinlan unpack the pros and cons of smartwatch training and how tech can both help and hurt your training. They share personal stories about getting obsessed with data, why real-world race results matter more than VO2 max estimates, and how to use your watch as a tool instead of letting it control you. You'll learn why 80% of your training should be easy, how to avoid the Strava comparison trap, and when to ditch the watch entirely. Perfect for athletes who want smarter training without the mental baggage of chasing metrics.

]]> Ken and Quinlan unpack the pros and cons of smartwatch training and how tech can both help and hurt your training. They share personal stories about getting obsessed with data, why real-world race results matter more than VO2 max estimates, and how to use your watch as a tool instead of letting it control you. You'll learn why 80% of your training should be easy, how to avoid the Strava comparison trap, and when to ditch the watch entirely. Perfect for athletes who want smarter training without the mental baggage of chasing metrics.

]]> Ken Stapon and Quinlan Hickey false No 2390 7 full Why time off doesn't kill your fitness (and how fast it comes back) Why time off doesn't kill your fitness (and how fast it comes back) https://AerobicAF.podbean.com/e/why-time-off-doesnt-kill-your-fitness-and-how-fast-it-comes-back/ https://AerobicAF.podbean.com/e/why-time-off-doesnt-kill-your-fitness-and-how-fast-it-comes-back/#comments Tue, 27 Jan 2026 10:52:27 -0500 AerobicAF.podbean.com/4b04d579-14e8-3cbf-a90f-8fd3d60b7968 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.

]]> 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.

]]> Ken Stapon and Quinlan Hickey false No 2154 6 full How to drop 10 minutes off your HYROX time: Station-by-station breakdown How to drop 10 minutes off your HYROX time: Station-by-station breakdown https://AerobicAF.podbean.com/e/why-your-hyrox-time-isnt-improving-and-how-to-fix-it/ https://AerobicAF.podbean.com/e/why-your-hyrox-time-isnt-improving-and-how-to-fix-it/#comments Tue, 20 Jan 2026 06:00:00 -0500 AerobicAF.podbean.com/f02f2c56-9c06-3fad-ac98-9ba2f42bf092 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.

]]> 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 Stapon and Quinlan Hickey false No 2538 5 full Why your race goals keep failing (and how to fix them in 2026) Why your race goals keep failing (and how to fix them in 2026) https://AerobicAF.podbean.com/e/why-your-race-goals-keep-failing-and-how-to-fix-them-in-2026/ https://AerobicAF.podbean.com/e/why-your-race-goals-keep-failing-and-how-to-fix-them-in-2026/#comments Tue, 13 Jan 2026 06:00:00 -0500 AerobicAF.podbean.com/c8ffa8fd-ed34-3163-8424-043af101f764 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 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 Stapon and Quinlan Hickey false No 2263 4 full How weather ruins race day (if you don't adjust) How weather ruins race day (if you don't adjust) https://AerobicAF.podbean.com/e/how-weather-ruins-race-day-if-you-dont-adjust/ https://AerobicAF.podbean.com/e/how-weather-ruins-race-day-if-you-dont-adjust/#comments Tue, 06 Jan 2026 06:00:00 -0500 AerobicAF.podbean.com/8bbd403b-25d7-363f-8d6b-67963f73d784 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.

]]> 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.

]]> Ken Stapon and Quinlan Hickey false No 2093 3 full The races that made us smarter athletes The races that made us smarter athletes https://AerobicAF.podbean.com/e/the-races-that-shaped-us/ https://AerobicAF.podbean.com/e/the-races-that-shaped-us/#comments Thu, 01 Jan 2026 11:06:27 -0500 AerobicAF.podbean.com/3d92f262-78ec-3782-a7cb-dfdbca37bc78 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. 

]]> 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. 

]]> Ken Stapon and Quinlan Hickey false No 2950 2 full Hybrid fitness training and us: How we got aerobic AF Hybrid fitness training and us: How we got aerobic AF https://AerobicAF.podbean.com/e/hybrid-fitness-training-and-us-how-we-got-aerobic-af/ https://AerobicAF.podbean.com/e/hybrid-fitness-training-and-us-how-we-got-aerobic-af/#comments Sat, 27 Dec 2025 15:46:48 -0500 AerobicAF.podbean.com/13d1c550-2d59-3587-8d16-1012fc743854 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. 

 

]]> 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. 

 

]]> Ken Stapon and Quinlan Hickey false No 2537 1 full