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Athlete with Asthma Show

Jonny Havey

The Athlete with Asthma Show educates and inspires listeners to overcome perceived physical limitations and achieve their fitness goals. Host Jonny Havey, an ultra runner and endurance athlete with asthma and PFO, certified yoga instructor, and longevity enthusiast, takes you on a journey to thrive physically and athletically by practicing simple fitness techniques and embracing a mind-over-matter approach.

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  • 27 episodes
  • weekly
  • Avg 19 min
  • English

Episodes 27

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  • Friday · 14 min

    How to Work Out While Traveling (Without Ruining Your Vacation)

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Traveling while training for a race can make it feel like you have to choose between staying on track and actually enjoying your trip. But you don't have to choose. In this episode, I share how I kept training during back-to-back vacations just five to six weeks before my HYROX event without letting my workouts take over the trip. You'll learn three practical ways to stay active while traveling: How to plan your training around your race and travel schedule Why traveling during a build week can be a mistake and when to maintain, taper, or back off How to swap exercises when your hotel, cruise ship, or destination doesn't have the equipment you need How to turn walking, running, hiking, and sightseeing into part of your training How to make exercise enhance your vacation instead of feeling like another obligation How to plan active excursions that let you explore a new destination while staying active I also share examples from my Alaskan cruise, including how I replaced wall balls with squat thrusters, used running to explore Skagway, and turned a hike in Ketchikan into one of the highlights of the trip. Whether you're training for a race, following a fitness routine, or simply trying to live a healthier life, these strategies can help you keep moving wherever you go. 🔗 Resources I Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why travel training requires a plan 01:10 Step one: plan around your race timing 03:09 Use drop weeks and taper strategically 06:02 Step two: keep moving while traveling 06:52 Swap exercises when equipment is limited 08:51 Step three: make exercise part of the trip 10:53 Explore through active travel and excursions 12:24 Why movement matters 13:40 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • October 9 · 13 min

    We Took an Alaska Cruise During Training (Here’s What Happened)

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Traveling can make it surprisingly easy to fall out of your normal health and fitness routine. On this Alaskan cruise, we found several ways to stay active, eat well, manage our energy, and enjoy the experience without completely going off the rails. In this episode, I break down exactly what we did right for our health and fitness while traveling, what we would change next time, and the lessons you can apply to almost any vacation or trip. We cover how to: Choose travel accommodations with access to a gym and places to exercise Stay active without packing your schedule with too many activities Enjoy non-alcoholic drinks without relying on alcohol Make healthier food choices while still enjoying your vacation Manage desserts, processed sugar, and cheat days Reduce your risk of getting sick while traveling Make better choices with sugary mocktails and non-alcoholic drinks Maintain your fitness goals while still enjoying the experience The goal isn't to make your vacation feel like another training block. It's to find a balance that lets you enjoy the trip while still taking care of your body. Whether you're planning an Alaskan cruise, an all-inclusive resort, or another type of vacation, these travel fitness strategies can help you stay active, healthy, and prepared without missing out on the fun. 🔗 Resources I Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Setting up your cruise for training 01:31 Why a gym and running track matter 02:59 Choosing non-alcoholic drinks 04:01 Balancing active excursions and downtime 05:47 Eating healthy on a cruise 06:50 Managing sugar and cheat days 09:35 Using masks to avoid getting sick 11:22 The lesson from sugary non-alcoholic drinks 12:53 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • October 2 · 10 min

    How To Start Working Out Again After Being Sick

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Getting back to working out after being sick can be frustrating. Your fitness may have taken a hit, your energy might still be low, and your first few workouts can feel harder than ever. So, how do you safely rebuild your routine without pushing yourself too hard? In this episode, I share 7 tips for getting back into your workout routine after being sick, based on my personal experience living with asthma and staying active. I'll walk you through how I approach returning to exercise, managing workout intensity, rebuilding consistency, and giving my body the time it needs to recover. Whether you're a runner, an athlete, or simply trying to maintain a consistent exercise routine, these tips can help you approach your return to training with more patience and a better understanding of recovery. Here's what you'll learn: How to adjust your workout intensity when returning to exercise. Why your first two workouts after being sick can feel so difficult. How to recognize when you might be pushing yourself too hard. Why hydration, electrolytes, and proper nutrition matter during recovery. How getting extra sleep and rest can support your return to exercise. Why giving yourself grace is essential when rebuilding consistency. Getting sick doesn't mean you've lost all your progress. It's an opportunity to listen to your body, adjust your expectations, and gradually work toward your fitness goals again. 🔗 Resources I Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters: 00:44 Welcome to Athlete With Asthma show 01:19 My Experience With Asthma and Illness 02:05 Seven Tips for Returning to Exercise 03:04 Tip 1: Reduce Your Workout Intensity 04:00 Tip 2: Prepare for a Difficult First Workout 04:52 Tip 3: Get Through Your First Two Workouts 05:52 Tip 4: Monitor How Your Body Recovers 06:38 Tip 5: Prioritize Hydration and Nutrition 07:28 Tip 6: Get Extra Rest and Sleep 07:49 Tip 7: Give Yourself Grace 09:48 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: 5 Reasons You Should Workout When You Are Sick: https://youtu.be/kaYks2VoWWY I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • September 18 · 10 min

    12 Weeks to Hyrox: How I'm Cutting 10 Minutes

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide If you want to get faster at HYROX, one of the most valuable things you can do is run a HYROX simulation before race day. In this episode, I break down 5 ways I’m personally working to cut up to 10 minutes from my HYROX time over the next 12 weeks. My last simulation gave me a 69-minute baseline and showed me exactly where I have the biggest opportunities to improve. A simulation is more than just a practice race. It helps you understand how your body performs throughout the event, identify where you are losing time, and figure out what you need to focus on before race day. I cover the five areas I’m focusing on: Cutting transition times so you keep moving instead of wasting valuable minutes between stations Running on tired legs by practicing running immediately after hard strength exercises Mastering burpees, lunges, and wall balls when you’re gassed, especially during the later stages of the race Improving form for speed and energy efficiency so you can conserve energy without sacrificing too much pace Working with a coach and finding the right community to help you train toward your goals I also explain what I learned from my previous HYROX simulations, how doubles and solo racing can expose different weaknesses, and why your running strategy needs to change as fatigue builds throughout the race. Whether you're preparing for your first HYROX or trying to take 5 to 10 minutes off your current time, a simulation can give you the information you need to train with more purpose. What would you focus on if you needed to cut 5 to 10 minutes from your HYROX time in the next 12 weeks? Drop your tips in the comments. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why race simulations matter 01:31 My 69 minute simulation and 10 minute goal 02:52 Five ways I’m cutting HYROX time 03:00 Cut time with faster transitions 04:54 Learn to run on tired legs 06:21 Master brutal stations under fatigue 07:34 Improve form for speed and efficiency 08:41 How coaching and community can help 10:08 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • September 11 · 18 min

    Why I Always Work With A Fitness Coach to Reach My Goals

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Working with a fitness coach can be one of the most powerful ways to reach your goals, especially when you have a specific performance goal in mind. Throughout my life, coaches have helped me become a better athlete, from soccer and ultimate Frisbee to yoga, HIIT, ultramarathons, and now HYROX. But even with years of experience, certifications, and knowledge, I’ve learned that there are limits to what I can accomplish on my own. In this episode, I share 5 reasons why working with a fitness coach can help you reach your goals faster and become a better athlete. The right coach should push you harder than you would push yourself, understand your individual needs and limitations, provide experience and strategies you may not discover on your own, encourage you when things get difficult, and take some of the guesswork and stress out of training. I also share how working with my ultramarathon coach Caitlin helped me prepare for and ultimately win a 100K race, and why I decided to work with Scott at Endorphin as I pursue my goal of competing for a podium at HYROX Denver. During a recent HYROX training session, Scott challenged me to run a kilometer in under 4:10 after my legs were already exhausted. I finished in 3:54. That moment reminded me exactly why having the right coach can make such a difference. If you’re training for a race, trying to get stronger, improving your fitness, or working toward a major athletic goal, this episode will help you understand what to look for in a coach and why investing in the right guidance can help you reach your potential. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why working with a coach matters 00:56 How coaches shaped my athletic journey 02:21 From yoga to HIIT certification 03:55 The ego of training on your own 05:12 Reason one: How a coach pushes you further 05:43 Reason two: Finding a coach who understands your limits 07:47 Why I hired a HYROX coach 09:28 The value of honest, objective feedback 11:50 My HYROX training breakthrough 15:19 How a coach can help you get faster 16:55 Less stress and more effective training 18:14 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • September 4 · 11 min

    Not Seeing Fitness Results? Don’t Worry, Your Body Is Still Changing

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What if the results you want are already happening, even if you cannot see them yet? In this episode, I share why fitness results take time and how sticking with your training can completely change what your body is capable of. From being told as a child with asthma that I would never be an athlete or runner, to completing marathons and winning a 100K ultramarathon, my journey has taught me that progress comes from stacking small wins over time. I started with something as simple as going five minutes without needing my inhaler during exercise. Eventually, those five-minute wins became 10 minutes, 20 minutes, an hour, a full soccer game, and eventually multiple games. Years later, the same principle helped me go from a six-hour first marathon to running a marathon in about five hours on demand. The lesson? Your body can change. Your abilities can change. And the small things you do consistently can add up to incredible results. In this episode, I talk about: Why fitness progress can take longer than you expect How stacking small wins can transform your abilities My journey from childhood asthma to ultramarathon racing What thousands of miles of running taught me about consistency Why consistency matters more than constantly chasing new workouts The mindset shift from training for one event to working out for life How to recognize the things you can do today that once seemed impossible If you're feeling frustrated because your results aren't showing up as quickly as you'd hoped, I hope this reminds you to keep going. You do not need to transform overnight. Keep showing up, keep stacking those wins, and give your body the time it needs to adapt. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why fitness results take time 01:05 How asthma shaped my athletic journey 01:48 The power of stacking small wins 02:45 From soccer to becoming a runner 03:57 Lessons from my first ultramarathon 05:37 Winning my first 100K 06:36 Why consistency beats constantly changing workouts 07:58 Remembering what you once couldn't do 09:27 Stop training for events and start training for life 11:15 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • August 28 · 13 min

    How to Mix Up Your Workouts Without Losing Progress

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What if you could mix up your workouts without losing progress? In this episode, I share my four-step framework for adding variety to your training while still staying focused on your goals. Whether you're training for a marathon, HYROX, an ultramarathon, a sport, or simply trying to stay healthy and active, knowing how to change your workouts strategically can help you become a more well-rounded athlete. After running thousands of miles, completing dozens of marathons, and training for events like a 100K, I've learned that doing the same workouts forever isn't necessary. In fact, finding ways to keep training fresh can help you stay motivated and continue moving consistently for years to come. Here's the four-step process I use: Identify what you're training for Be honest about your experience level Categorize your workouts by type, muscle group, and duration Plug and play different exercises while keeping the important training category I'll also walk you through how I approached my first marathon compared with my most recent marathon, including why my training became much more flexible as I gained experience. The bigger lesson is simple: movement is life. Your training doesn't always have to look the same. The goal is to find forms of movement you enjoy, keep things fresh, and build an active lifestyle you can sustain for years to come. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why workout variety matters 02:19 Step one: set your training goal 03:15 Step two: know your experience level 05:05 Step three: categorize your workouts 08:05 Step four: swap workouts within categories 08:35 Marathon training examples 10:48 Why movement is life 12:38 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: You’re Losing Minutes at HYROX Without Realizing It - https://youtu.be/J_7uiAj9n_0 I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • August 17 · 13 min

    How To Become A Faster Runner With Asthma

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Want to become a faster runner? You may not need a completely different training plan. You may simply need to make a few strategic changes to how you run, train, recover, and fuel your body. In this episode, I share five practical ways to improve your running speed, whether you're training for a marathon, HYROX, an ultra, or simply want to feel faster and stronger when you run. After going from a six-hour marathon to completing 50-mile and 100-kilometer races, including a 100K in 95-degree heat, I’ve learned that getting faster isn't just about pushing harder every time you run. Here are the five strategies I break down: Run more to build your running base Run faster with intervals and tempo work Add HIIT to improve your cardiovascular fitness Eat to support performance and recovery Quit alcohol to support your overall performance I also share how my lifelong experience with asthma has influenced the way I approach running, fitness, and endurance training. You don't have to implement everything at once. Pick one or two ideas from this video and start putting them into practice today. If you're working toward becoming a faster runner, I'd love to hear what you're trying in the comments. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why becoming a faster runner matters 01:31 My asthma origin story 02:41 Tip 1: : Run more to build your base 04:40 Tip 2: Run faster to improve your pace 06:26 Use intervals and tempo training 07:56 Tip 3: Add HIIT for speed and fitness 10:05 Tip 4: Eat to support running performance 11:31 Tip 5: Quit alcohol to improve performance 12:52 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • August 7 · 11 min

    Can You Trail Run 11 Miles Without Eating Breakfast?

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Can you trail run 11 miles without eating breakfast? The answer might surprise you. After a tough weekend in the Colorado mountains, I learned a valuable lesson that had nothing to do with breakfast and everything to do with fueling your body the right way. While training for HYROX, I attempted an 11-mile alpine trail run after skipping breakfast. The climb felt amazing, but the descent quickly exposed a mistake that cost me performance, energy, and confidence. In this episode, I share exactly what happened, why I started cramping, how two simple salt capsules completely changed the rest of the run, and what every runner, hiker, endurance athlete, and HYROX competitor can learn from this experience. If you've ever wondered whether fasted training is right for you, or you're looking for practical endurance nutrition tips, this episode will help you make smarter fueling decisions so you can perform at your best. In this episode you'll learn: - Whether skipping breakfast is actually the problem - Why salt and electrolytes matter more than many athletes realize - How carbs, calories, and hydration work together during long efforts - Lessons from trail running, ultramarathons, and HYROX training - Simple ways to fuel your next long run or mountain adventure Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Can you trail run without breakfast? 00:55 HYROX training and mountain plans 01:58 Why mountain running inspires me 02:45 My no breakfast fueling strategy 05:04 Strong climb, tough descent 06:18 The salt deficiency breakthrough 08:22 The real lesson about endurance fueling 10:47 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • July 27 · 14 min

    I Like Beer Better Without Alcohol

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide After taking 14 months off alcohol, I discovered something I never expected: I actually enjoy non-alcoholic beer more than regular beer. In this episode, I share the five biggest reasons why I've made NA beer my go-to choice. From better taste and fewer calories to improved athletic recovery, productivity, and zero hangovers, you'll learn why this simple change has had a lasting impact on my health and performance. I also explain the surprising placebo effect many people experience with NA beer, why it may help uncover a hidden beer allergy, and how removing alcohol helped me become a stronger athlete, better business owner, and healthier person. Whether you're curious about cutting back on alcohol, taking a break from drinking, or simply looking for healthier alternatives, this episode will give you practical insights to help you make an informed decision. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why I stopped drinking alcohol 01:35 Why NA beer tastes better than regular beer 04:21 The surprising calorie savings of NA beer 05:44 No hangovers and better daily performance 07:13 The placebo effect behind non-alcoholic beer 10:00 How NA beer can reveal a beer allergy 11:31 How quitting alcohol improved my ultra running 13:36 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • July 20 · 17 min

    You’re Losing Minutes at HYROX Without Realizing It

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Are you spending too much time training the wrong parts of HYROX? Most athletes focus on shaving seconds off individual stations when the biggest gains actually come from improving their running strategy. In this video, I share why I believe many HYROX athletes are losing minutes without realizing it and how a simple shift in training can dramatically improve race performance. Drawing from my experience as an ultra-marathon runner, 100K race winner, and athlete living with asthma for over 30 years, I'll walk you through the mindset and strategy that helped me complete my first HYROX simulation in under an hour with zero specific HYROX training. In this episode you'll learn: Why running is the biggest opportunity to improve your HYROX time The common training mistake that costs athletes valuable minutes When to push hard and when to recover during the race How pacing affects your overall finish time Why confidence at each station matters more than chasing personal records Whether you're preparing for your first HYROX, racing doubles, or chasing a new personal best, these principles can help you race smarter, conserve energy, and perform at your highest level. Chapters: 00:00 Why you're losing time in HYROX 00:44 My first HYROX simulation 02:48 What HYROX really is 04:09 Three training mistakes to avoid 08:24 Train to cut minutes, not seconds 09:37 Why running is your biggest advantage 11:22 Recover during the stations 14:29 Build confidence at every station 16:11 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • July 10 · 26 min

    How I exercise with asthma

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Exercising with asthma doesn't have to hold you back. After more than 30 years of living, training, and competing with asthma, I've discovered simple strategies that have helped me go from struggling through soccer practices to completing 100-kilometer ultramarathons. In this episode, I share the five habits that have made the biggest difference in my own journey. Whether you're just getting started after an asthma diagnosis or you're looking to exercise with more confidence, these practical tips can help you build endurance, train more consistently, and enjoy movement without feeling overwhelmed. You'll learn how to prepare for every workout, why warming up matters more than you think, how progressive overload can help strengthen your body over time, when to take breaks, and one breathing technique that has become one of the most valuable tools in my asthma toolkit. Please remember that I'm not a healthcare professional. I'm simply sharing what has worked for me as an athlete with asthma. Always consult your healthcare provider before making changes to your exercise routine or asthma management plan. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Five exercise tips for athletes with asthma 01:22 Important safety disclaimer 01:40 Tip 1: Be prepared before every workout 07:25 Tip 2: Start slow and warm up properly 12:12 Tip 3: Use progressive overload to build endurance 18:47 Tip 4: Take breaks to recover and perform better 21:29 Tip 5: Use audible exhales to improve breathing 24:37 Movement, healthy living, and your free guide 25:40 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • July 3 · 11 min

    The Best Part of My Bachelor Party Wasn’t Drinking

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What if your bachelor party became the weekend your friends talked about for years, without making alcohol the main event? Most people picture bachelor parties as bar crawls, clubs, and late nights. I wanted something different. In this episode, I share how my 10 closest friends and I built a memorable bachelor party around connection, self-care, great food, games, movement, and meaningful time together. Instead of chasing chaos, we focused on experiences that actually brought us closer. From hot springs, saunas, and cold plunges in Glenwood Springs to healthy home-cooked meals, board games, D&D, watching sports together, and a group hike, this weekend proved you don't need excessive drinking to create unforgettable memories. Whether you're planning your own bachelor party, organizing a boys' trip, or simply looking for healthier ways to spend time with friends, these five ideas can help you create a weekend that strengthens friendships and leaves everyone feeling better than when they arrived. In this episode, you'll learn: Why self-care should be the foundation of any boys' weekend How to choose the right destination and accommodations Simple food strategies for feeding a large group Why games create deeper connections than nightlife How exercise and shared experiences make memories that last If this episode inspired you, like, subscribe, and share it with someone planning a bachelor party or boys' trip. You might just change how your group celebrates forever. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why bachelor parties need a rethink 01:36 Choosing a self-care destination 02:37 Hot springs, cold plunge, and sauna experience 04:25 Creating the perfect Airbnb setup 05:13 Keeping group meals simple and healthy 06:25 Games that build stronger friendships 07:44 Sports, flexibility, and shared moments 09:04 Group hike and moving together 09:59 Why connection beats chaos 11:00 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • June 26 · 10 min

    The Sober Hangover: The Hangover You Don’t Know You Have

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What if the worst part of drinking isn't the headache... but everything that comes after? Most people think a hangover ends when the nausea and headache disappear. But what if the real hangover lasts for days? Brain fog. Low energy. Poor focus. Bad mood. Lack of motivation. This is what many people discover after taking an extended break from alcohol, and it's something I call the sober hangover. In this episode, I share what happened after taking 10 months off from drinking, why I noticed an immediate drop in my mental performance after drinking again, and why even moderate alcohol consumption may be keeping you below your true potential. You'll discover: Why the effects of alcohol last much longer than you think The truth about alcohol tolerance and hangovers How 90 days or more without alcohol can reset your baseline Why your brain, mood, energy, and sleep improve without drinking How quitting alcohol can help you feel younger and save thousands of dollars If you've ever wondered what life would feel like without alcohol, this video may inspire you to take the challenge. Start with 30 days. Then 60. Then 90. You might be surprised by the version of yourself waiting on the other side. Ready to take your health even further? Download my Healthy Living Guide and start building the three pillars of healthy living today. Chapters: I've optimized the podcast chapters to improve SEO, increase clickability, and better reflect the value of each section while keeping them concise and easy to scan. 00:00 Welcome to Athlete With Asthma show 02:08 Why alcohol tolerance is a myth 02:44 Your new baseline without alcohol 04:02 How sobriety boosts brain power 05:17 Better mood and balanced blood sugar 06:13 More energy and better sleep 07:19 A younger body and better longevity 07:54 How quitting alcohol saves you money 08:44 Your 30, 60, and 90-day challenge 09:21 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: • Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact • Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off • Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • June 19 · 9 min

    Why I Exercise Every Day - And You Should Too

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Are rest days actually helping you... or are they quietly holding you back? Before you come for me in the comments, I’m not saying you should run marathons or crush intense workouts every day. What I am saying is this: daily movement might be one of the most powerful habits you can build for your health, longevity, mental well-being, and performance. In this episode, I share why I move my body every single day, how consistent exercise has transformed my life, and why I believe many people use rest days as an excuse to stop moving altogether. You'll learn: How regular exercise can improve longevity and reduce all-cause mortality Why daily movement boosts mood and mental health How staying active makes everyday life easier The unexpected benefit of always being ready for physical challenges Why consistent movement helps me manage my asthma as an athlete with asthma Whether your movement is running, walking, gardening, hiking, playing sports, or simply getting outside for a few minutes, the goal is the same: keep moving. Movement doesn't have to be extreme. It just has to be consistent. 🔗 Resources I Mentioned in This Video: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why I think rest days are overrated 01:04 The science of daily movement and longevity 02:47 How exercise improves mood and mental health 04:15 Why staying active makes everyday life easier 05:29 Always ready for the next physical challenge 06:45 How daily movement helps me manage asthma 07:54 The three pillars of healthy living 08:18 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • June 12 · 16 min

    I Ran a Marathon Without Training - Here’s What Happened

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Can you run a marathon without marathon training? A week before this challenge, a friend asked me to join him for a 26.2-mile run. I hadn't trained specifically for a marathon in over a year, yet I showed up and finished in 5 hours without injury. In this episode, I break down exactly how it happened, what the recovery looked like, and the fitness principles that made it possible. This is not a recommendation to skip marathon training. If you've never run a marathon before, proper preparation is still the safest and smartest path. But if you already have a strong fitness foundation and want to understand how lifestyle, HIIT, strength work, tennis, walking, and consistent movement can build surprising endurance, this episode is for you. You'll learn: Why daily movement creates a powerful fitness base How a moderate running volume kept me marathon-ready The role HIIT played in developing endurance with fewer miles Why strength training and HYROX-style workouts helped How time on your feet may matter more than you think What marathon recovery looked like after the run If you've ever wondered whether there's an alternative path to marathon readiness, this video will give you a different perspective on endurance training and long-term fitness. Chapters: 00:00 Welcome to Athlete With Asthma show 01:18 A warning before you try this 02:05 My marathon results and running history 03:44 Why running with a friend changed everything 04:44 Recovery: what happened after 26.2 miles? 05:44 How I pulled it off 07:26 The daily fitness habit that prepared me 09:00 My running base explained 10:41 The HIIT strategy that made the difference 11:16 Heart rate zones and marathon fitness 13:09 HYROX, strength work, and cross-training 14:44 The real lesson from this marathon 15:44 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • June 5 · 18 min

    Can You Do HYROX With Asthma (Here’s The Truth)

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Can you do HYROX with asthma? As an athlete with asthma preparing for my first HYROX race, this is the exact question I asked myself. In this episode, I break down what HYROX actually is, why it can feel especially intimidating when you have asthma, and the strategies I use to manage my breathing, heart rate, and energy during high-intensity training. We dive into heart rate zones, aerobic vs. anaerobic training, loud audible exhales, transition pacing, and how to stay in control of your breathing during a race that pushes your lungs and body to the limit. I also share lessons from my first HYROX simulation, including the pacing strategy that helped my partner and me finish in under 59 minutes, plus why I believe athletes with asthma absolutely can succeed in HYROX with the right preparation and awareness. Whether you're training for your first HYROX, exploring hybrid fitness racing, or simply trying to improve your endurance with asthma, this episode will help you approach high-intensity training with more confidence and control. In this episode: What HYROX is and why it’s so demanding Why asthma makes high-intensity racing harder How heart rate zones affect your breathing and endurance The breathing technique that helps me stay in control Why transitions can make or break your race How to approach HYROX as a beginner with asthma The strategy I used during my HYROX simulation If you’ve ever wondered whether asthma limits what you can achieve athletically, this episode is for you. Chapters: 00:00 Welcome to Athlete With Asthma show 01:00 Can you do HYROX with asthma? 01:47 Growing up as an athlete with asthma 02:59 Why HYROX is long-duration HIIT 03:55 Why asthma makes HYROX harder 04:04 Heart rate zones explained simply 05:37 The zones you race in during HYROX 08:05 Why breathing rhythm breaks down 09:32 Tools to control your breathing 10:13 The power of loud audible exhales 12:12 My transition pacing strategy 15:15 Why beginners should train with a partner or relay 15:54 My HYROX simulation results and strategy 17:20 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • May 29 · 22 min

    I’m Always Sore—Here’s Exactly What I Do About It

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Do you feel sore all the time from workouts, running, HYROX training, or just staying active? In this episode, I break down the difference between good soreness and bad soreness, how to tell if your body is recovering or warning you, and the exact recovery strategies I personally use as an ultra runner and HYROX athlete training 6 to 7 days per week. You’ll learn: How to identify healthy muscle soreness vs injury warning signs Why movement is one of the best tools for recovery When to train through soreness and when to back off How sleep, hydration, stretching, and nutrition impact recovery What helped me recover from plantar fasciitis without stopping training My thoughts on cold plunges, CBD, acupressure, chiropractic care, and massage therapy If you’re an athlete, runner, hybrid athlete, or someone trying to stay active while managing soreness and recovery, this episode will help you train smarter and recover better. I also share how I manage soreness while balancing ultra running, HYROX training, strength training, tennis, yoga, and asthma. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why I always feel sore 01:36 How to identify good soreness 03:57 Warning signs of bad soreness 07:21 My training volume as an athlete 08:35 The movement test for soreness 09:27 How to train smart while sore 12:11 Recovery nutrition, hydration, and sleep 13:32 Stretching and yoga for recovery 14:31 Cold plunge and cold shower timing 16:47 CBD, arnica, and acupressure tools 19:15 Chiropractic care, massage, and recovery 20:43 Free healthy living guide 21:25 Final thoughts and an Invitation to join Athlete With Asthma Healthy Living Guide ▶️ Other Helpful Video: How I Healed Plantar Fasciitis Without Stopping Running: https://youtu.be/oKZrNe_Q1Pw I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • May 22 · 22 min

    Training for Hyrox with Asthma | Complete Weekly Schedule

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Training for HYROX with asthma might sound impossible, but it can absolutely be done with the right strategy, pacing, and mindset. In this episode, I break down my full HYROX training plan after completing my first HYROX simulation. I share what surprised me most, which stations crushed me, and how I’m structuring my weekly workouts to improve endurance, strength, conditioning, and lung capacity without burning out. We cover: What HYROX actually is and how the race works The hardest HYROX stations and how to train for them How asthma changes pacing, recovery, and conditioning My weekly running mileage and HIIT routine Why rowing is one of the most underrated HYROX tools How I use progressive overload to build stronger lungs Why HYROX can be a powerful challenge for athletes with asthma Whether you’re new to HYROX, training for your first race, or trying to improve your fitness while managing asthma, this episode will help you build a smarter foundation. If you’ve ever been told your asthma limits what’s possible, I hope this episode shows you otherwise. Chapters: 00:00 Welcome to Athlete With Asthma Show 00:44 Why I started training for HYROX 01:50 What HYROX is and how races work 03:13 HYROX race format breakdown 04:05 The hardest HYROX stations explained 07:27 Asthma pacing and conditioning strategies 08:09 My three-part HYROX training plan 10:38 Running mileage goals for HYROX 12:40 Why group fitness improves performance 14:39 Gym workouts I prioritize for HYROX 15:48 Rowing, grip strength, and endurance 18:26 Wall balls, lunges, and burpee training 19:48 Asthma safety tips and relay strategy 21:44 Final thoughts and an Invitation to join Athlete With Asthma Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

  • May 15 · 26 min

    I Tried My First HYROX Simulation… Here’s What Happened

    ►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What happens when an ultra runner with asthma tries HYROX for the first time? In this episode, I break down my first HYROX simulation from start to finish, including the workouts that shocked me, the stations that crushed my quads, and how my endurance training carried over into hybrid fitness racing. If you’re an athlete with asthma, a runner curious about HYROX, or someone looking to build stronger lungs and better conditioning, this episode will give you a real look at what HYROX feels like physically and mentally. I cover: What HYROX actually is and why it’s exploding in popularity The difference between solo, partner, and relay divisions My easiest and hardest HYROX stations as an ultra runner How asthma impacted pacing, heart rate, and recovery Why running is a massive advantage in HYROX The stations I’m focusing on most in training My finishing time and goal for my first solo race One of the biggest lessons from this experience was realizing that endurance still matters, even in a one-hour race. The mental calmness that comes from ultra running completely changed how I approached HYROX, especially during the hardest moments. Whether you’re training for your first HYROX race, trying to improve your conditioning, or learning how to perform better as an athlete with asthma, this episode will help you train smarter and think differently about endurance. Drop a comment and let me know: What’s the easiest and hardest HYROX station for you? Chapters: 00:00 Welcome to Athlete With Asthma Show 00:44 What is HYROX explained simply 02:16 HYROX simulation and hybrid training setup 03:49 HYROX race formats and divisions breakdown 06:59 Easiest HYROX events ranked (athlete perspective) 14:21 Hardest HYROX stations and what made them tough 18:44 Finish time, PR, and heart rate strategy 20:25 Solo vs partner HYROX performance differences 22:00 Key lessons from HYROX and training takeaways 25:32 Final thoughts and an invitation to join Athlete With Asthma Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.

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