[{"title":"Shoes","icon":"👟","items":[{"name":"Puma Deviate Nitro 4 (Elite)","desc":"Official HYROX shoe — world champs use it. Peba foam + carbon plate."},{"name":"Nike Free Metcon 6","desc":"Best all-rounder: flat sole for sleds, cushioned for runs. Grip for wall balls."},{"name":"Saucony Endorphin Pro 5","desc":"Carbon-plated speed with surprising stability for compromised running."},{"name":"Hoka Mach 7","desc":"Lightweight, great ground feel. Good for faster transitions."},{"name":"Adidas Adizero EVO SL","desc":"Runner's World top pick 2026. Lightstrike Pro foam, unreal energy return."},{"name":"Nike Vaporfly 3","desc":"Race day carbon rocket. ZoomX + plate = proven 4% efficiency gain."}]},{"title":"Apparel","icon":"👕","items":[{"name":"Picsil Azor Grips","desc":"Hand protection for sled pulls + farmers carry. Grip without bulk."},{"name":"Hyperwear Weighted Vest","desc":"Pro division training — 22lb/14lb options. Competition-spec fit."},{"name":"Garmin HRM-Pro Plus","desc":"Accurate heart rate. Running dynamics: vertical oscillation, ground contact."}]},{"title":"Gear","icon":"⚙️","items":[{"name":"Garmin Forerunner 265","desc":"Best overall running watch 2026. AMOLED, training readiness, multi-band GPS."},{"name":"Coros Pace 4","desc":"Ultralight at 30g. Insane battery life. Great mapping for trail runs."},{"name":"Maurten Gel 100","desc":"Pro-grade race fuel. Hydrogel technology — no GI distress at race pace."},{"name":"Whoop 4.0","desc":"Recovery tracking. Strain, sleep, HRV — train when ready, rest when needed."}]},{"title":"Recovery","icon":"🛁","items":[{"name":"Therabody RecoveryAir","desc":"Compression boots. Pneumatic massage for post-race leg recovery."},{"name":"Normatec Elite","desc":"Industry standard compression. 7 levels, pulse technology, portable."},{"name":"Nike x Hyperice Recovery Boot","desc":"Heat + dynamic air compression. Wearable recovery tech."},{"name":"Cold plunge (10–15°C)","desc":"3–5 min post-session. Reduces DOMS by ~20%. Do within 30 min of finishing."},{"name":"Sleep stack","desc":"Magnesium glycinate 400mg + 0.3mg melatonin. 8h minimum during heavy blocks."}]},{"title":"Training","icon":"🏋️","items":[{"name":"Polarised training (80/20)","desc":"80% easy (Zone 2), 20% hard (Zone 4–5). Norwegian model — proven across endurance sports."},{"name":"HYROX compromised running","desc":"Practice runs immediately after sled pushes and wall balls. Simulate race-day fatigue."},{"name":"Double-threshold days","desc":"Morning: threshold intervals. Afternoon: tempo. Ingebrigtsen method. 1–2× per week max."},{"name":"Strength: compound lifts","desc":"Deadlift, squat, bench. 2×/week. Low rep (3–5), high weight. Builds sled power and running economy."},{"name":"Taper protocol","desc":"A-race: 2-week taper. Reduce volume 40% week 1, 60% week 2. Keep intensity, cut volume only."},{"name":"Race week nutrition","desc":"3-day carb load: 8–10g/kg/day. Sodium loading 24h pre-race. Caffeine 3mg/kg 60 min pre-start."}]}]