Mini-Series: This is Part 9 — Bangalore Roadmap (Final Post). Start with Part 1 — Rock Bottom Pattern, Part 2 — The Morning I Finally Listened to My Wife, Part 3 — First 30 Days, Part 4 — Nutrition Playbook, Part 5 — Travel Without Rebound, Part 6 — Hybrid Training, Part 7 — HYROX Mumbai Recap, or Part 8 — Run Economy.

Bangalore Solo, I'm Coming: The Roadmap

!12-week map — phases & focus
Caption: One job per phase. Simulate, don't annihilate.

Mumbai proved I can finish. Bangalore is where I compete—faster laps, cleaner stations, and a body that feels like a well-tuned machine, not a project under construction.

Where I'm at → Where I'm going → Why it works

* Now (Sept 2025): 77 kg, VO₂ 36.8, race pace ~7:11/km, HYROX 1:37:23 (doubles).
* Target (Apr 11, 2026): 72–73 kg, steady 6:3x–6:5x/km in training, solo HYROX 1:25–1:30 window.
* Why this plan works: Two levers for the engine (Threshold + Z2), two levers for stations (Economy + Bricks), one lever for composition (predictable nutrition). The rest is repetition.

North-Star Targets (measurable, non-negotiable)

* Run economy: 6:3x–6:5x/km (training), sub-170 bpm; race laps feel "manageable."
* Stations:

* Sleds: 8×20 m push + pull @ race load, ≤60 s rest, RPE ≤8
* Lunges: 100–200 m clean posture (vertical shin, tall trunk)
* Wall Balls: 100 reps ≤6 sets, planned rests
* Row/Ski: 4×500 m @ target split ±2 s, 60 s rest
* Body comp: 72–73 kg, DEXA VAT < 70 cm², Android/Gynoid ≤ 1.0
* Engine: VO₂ upward trend (device estimate), lower HR at same Z2 pace

24-Week Macro Plan (Oct → Apr)

(Phases with the one thing that matters most in each)

Phase 1 — Base Build (Oct–Nov, 8 weeks)

Goal: Habits hardwired; Z2 volume up; sled technique rebuilt.

* Run: Tue Threshold 5–6×1 km; Fri Z2 50–70 min + strides
* Strength: Push / Lower / Pull (4×6–8 core lifts)
* Stations: 2 touches/week (Sleds Thu, Carries/Walls Mon/Wed)
* Brick: 1×/fortnight (Run → Sleds → Run) sub-max
* Nutrition: 1,650–1,800 kcal avg; ≥120 g protein; protein closer ready
Exit check: Z2 HR drift ↓, sled 6×20 m @ race load, rest ≤75 s.

Phase 2 — Threshold & Economy (Dec–Jan, 8 weeks)

Goal: Pace curve shifts right; lunges/walls become "free speed."

* Run: Tue progresses to 6×1 km then 3×1.5 km; Fri Z2 to 70–75 min
* Stations: Lunges volume (reverse + walking), Wall ball set-patterning
* Brick: 2×/month (Run → Lunges/Walls → Run)
* Add: Hill strides weekly; core circuit 2×/wk (dead bug, paloff, side plank)
Exit check: Training pace 6:5x–6:4x/km at sub-170; 100 wall balls ≤6 sets.

Phase 3 — Specificity & Rehearsal (Feb–Mar, 6 weeks)

Goal: Race rhythm under fatigue; rest clocks, transitions.

* Run: Threshold holds; one combo day (shorter T + skills)
* Stations: Sleds at race load with clocked rests; row/ski 500 m repeats
* Bricks: Alternate Brick A (Run–Sleds–Run) and Brick B (Run–Lunges/Walls–Run) weekly
* Simulation: Every 2–3 weeks, never weekly; log splits + HR
Exit check: Sled 8×20 m both ways ≤60 s rest; row 4×500 m stable.

Phase 4 — Taper & Prime (Race −14 to −3 days)

Goal: Fresh legs, sharp lungs, confident stations.

* Cut volume 30–40%, keep intensity touches
* Mini-brick (easy): 800 m → 2×20 m sled push/pull → 800 m
* Wall balls 2×50 reps easy sets; strides 6×20 s
* Sleep and sodium routine locked

Weekly Template (production version)

!Weekly template — production
Caption: Threshold + Z2 are the spine; stations slot around them.

| Day | Primary | Secondary | Why |
| ------- | ----------------------------- | ------------------------ | ----------------------------- |
| Mon | Push + Wall Balls | Carries | Upper strength + patterning |
| Tue | Threshold Run | Light pull accessory | LT ↑ → run pace unlock |
| Wed | Lower + Thrusters/Lunges | Calves/core | Leg strength + fatigue skills |
| Thu | Pull + Sled Skills | Mobility | Technique under breathing |
| Fri | Z2 Long Run + Strides | Carries | Economy + posture/grip |
| Sat | Badminton / Easy sport | Optional posterior chain | Agility/joy volume |
| Sun | Mobility / Family walk | — | Recovery & durability |

Guardrails:

* If sleep <6 h → swap Tue threshold for 30–40 min easy + mobility.
* If knee pain ≥3/10 on lunges → reverse lunges/split squats, keep volume.

Fuel & Fluids (repeatable, race-safe)

* Daily: 2.5–3.5 L fluids; electrolytes on run/heat days
* Before hard sessions/race: 500–700 ml water + electrolytes 60–90 min pre, 30–40 g carbs 30–45 min pre
* After: 40–60 g carbs + 25–35 g protein within 2 h
* Race-day rule: Nothing new. Test everything in bricks.

Success Criteria (how I'll judge readiness)

!Success criteria — readiness board
Caption: If it's not logged, it didn't move the needle.

* Run: 6×1 km @ T with ±3 s splits, last rep HR ≤ first +5 bpm
* Z2: same route, HR lower or pace faster over 4 weeks
* Stations: sled 8×20 m push/pull ≤60 s rest; lunges 100–200 m clean; wall balls 100 ≤6 sets
* Sim: full sim w/ controlled HR rise; transitions clean; sodium plan validated
* Body: 72–73 kg trend; DEXA VAT < 70 cm² in the final checkpoint window

Operating System (what I track each week)

* Pace table (T-day) → splits + HR
* Station log → distance × sets × rest on the clock
* Z2 notes → HR drift vs pace
* RPE per key session (5–10 scale)
* Body metrics → weight trend; monthly circumference; DEXA windowed

If/Then Board (protect the plan)

* If threshold quality drops (split >+5 s or HR spikes), then cut 1 rep and add 10 min Z2 this week.
* If sleds feel like glue, then reduce load 10–15% and cut rest to ≤60 s before reloading.
* If lunge form collapses, then switch to reverse lunges tempo 3–1–1–0 and rebuild distance.
* If scale stalls 10–14 days, then lower average intake by 100–150 kcal (keep protein), or add 10 min to two Z2 runs.
* If illness/stress hits, then keep Z2 + mobility only; return to T after 2–3 symptom-free days.

Data Card — Bangalore Solo (paste into post)

* Goal: HYROX Solo 1:25–1:30
* Run target: 6:3x–6:5x/km training pace, sub-170 bpm
* Stations: Sled 8×20 m both ways ≤60 s rest • Lunges 100–200 m clean • Wall balls 100 ≤6 sets • Row/Ski 4×500 m stable
* Body comp: 72–73 kg, VAT < 70 cm², A/G ≤ 1.0
* Plan: Tue Threshold • Fri Z2 • Bricks q1–2w • Sled/Lunge economy • Nutrition 1,650–1,850 kcal

JSON — Planner seed (drop into your tracker)

json
{
  "phase_window": "2025-10-01 to 2026-04-11",
  "targets": {
    "race_time": "1:25-1:30",
    "training_pace": "6:35-6:55/km @ <170 bpm",
    "weight": "72-73 kg",
    "vat_cm2": "<70"
  },
  "weekly": {
    "monday": "push + wall balls; carries",
    "tuesday": "threshold 5-6x1k or 3x1.5k @ T; light pull",
    "wednesday": "lower + thrusters/lunges; calves/core",
    "thursday": "pull + sled skills; mobility",
    "friday": "Z2 50-75m + strides; carries",
    "saturday": "badminton/easy sport",
    "sunday": "mobility/easy walk"
  },
  "bricks": ["Run–Sled–Run", "Run–Lunge/Wall–Run"],
  "kpis": [
    "T-day ±3s splits",
    "Z2 HR drift down",
    "Sled 8x20m ≤60s rest",
    "Lunges 100–200m clean",
    "Wall balls 100 ≤6 sets",
    "Row 4x500m stable"
  ]
}

Why this will work (and what I'll guard against)

* Focus beats variety. Two engine levers; specific station KPIs.
* Rehearse, don't thrash. Sim every 2–3 weeks; rest clocks > ego.
* Protect the weight trend. Strength anchors + protein keep power-to-weight climbing.
* Avoid the trap: No weekly full sims, no "make-up" marathons after a miss.

CTA

Bangalore is circled. If you're building for it too, post your two biggest limiters (run pace? sled economy? lunges posture?). I'll reply with a 6-week micro-plan you can graft onto this roadmap.

Next 1–3 actions (today)

1. Calendar the spine: lock Tue Threshold and Fri Z2 for the next 8 weeks.
2. Pick your two station KPIs and print them where you train (rest on a clock).
3. Set your DEXA window for late Feb/early Mar to confirm VAT < 70 cm² trajectory.

See you at the start line—lighter, faster, and harder to kill.