aerobic AF

Ken Stapon and Quinlan Hickey
  • 4.1 (13)
  • Fitness

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.

  1. 5d ago

    HYROX Happy Hour - World Championship Recap

    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.

    1h 38m

  2. Jun 16

    HYROX Happy Hour: World Championship preview, New York cancellations and more.

    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.

    1h 33m

  3. Jun 9

    It's not just the shoes: What actually explains the fastest marathon times in history

    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 b*****g 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.

    49 min

  4. Jun 2

    The one training habit that changed how we race

    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.

    53 min

  5. May 26

    HYROX Happy Hour - Ottawa Recap, no more majors, and time trials 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.

    59 min

  6. Apr 22

    How to run faster: Why every pace matters

    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.

    56 min

  7. Apr 16

    HYROX Happy Hour - Miami Recap, pacing a double race, and the Age Group vs E15 Debate

    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.

    1h 12m

  8. Apr 14

    Group vs. Solo training: Breaking down when each one wins

    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.

    1h 5m
See All (26)

4.1
out of 5
13 Ratings

About

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.

Information

  • Creator
    Ken Stapon and Quinlan Hickey
  • Years Active
    2025 - 2026
  • Episodes
    26
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 All rights reserved.
  • Show Website
    aerobic AF

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