Dexter Exercise Nutrition Professional

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Brisbane City, QLD
Dexter Exercise Nutrition Professional

-Personal Trainer and Nutritionist @ Fitness First Elizabeth Street, Brisbane
-Bachelor of Science (Nutrition)
-Bachelor of Physical Education

19/05/2026

Road to Stockholm 🇸🇪

Another day in the life as I build towards the HYROX Elite 15 World Championship.

hydrate
au mthd

17/05/2026

How I shaved 5 minutes off my HYROX time and broke into the Elite 15 👊🏽

1. Following a structured program: Including easy days to allow the body to recover, adapt to the training stimulus and continue building volume consistently. Recovering between sessions meant I could hit the required intensity on key workouts and continue progressing instead of just accumulating fatigue.

2. Threshold training: Using running, machine work and station-specific efforts that replicate the physiological demands of race day. These sessions typically include structured intervals at or around threshold intensity, often using a 5:1 or 4:1 work-to-rest ratio to accumulate time under high but sustainable metabolic stress.

3. Strength training and mobility: Improving force production, movement efficiency and resilience. This reduced injury risk and increased my ability to handle heavy sleds and maintain movement quality under fatigue.

4. Working on weaknesses: My biggest ones from my first HYROX race were running, burpees, lunges and wall balls. One of the biggest advantages we get in HYROX is the race data and feedback after each event, making it very clear where the gaps are. Deliberately focusing on these areas has been huge for progress. Over time, weaknesses start to turn into strengths and that’s where massive improvements happen.

5. Commit to a schedule you can actually sustain long term. For me personally that’s 8–10 hours per week alongside business and family. Pushing beyond that would compromise recovery, consistency and other important areas of life. Consistency over time has always mattered more than volume spikes. Don’t get caught comparing yourself to what others are doing on social media. What you can recover from and repeat week after week is what drives adaptation.

If I can do it, you definitely can too 👊🏽

Comment HYROX below to get sent a link to my 12-week HYROX Program👊🏽💪🏽

     

22/04/2026

I get asked all the time about my supplement regime to support my HYROX performance — so here it is!

Race day requires a slightly different approach, but my current daily go-to’s are:

Creatine (I use )
This one is non-negotiable. Creatine is one of the most studied supplements ever and research has consistently shown it helps with muscle repair and supports repeat power efforts — both key for HYROX. I take one 5g scoop daily.

Protein (I use )
I choose whey protein and have 2 scoops daily (60g). This helps me hit ~180–200g per day (around 2g/kg bodyweight), which is key for maintaining lean muscle mass with the amount of running and aerobic work I do along with assisting in recovery.

Beta-Alanine (I use )
Beta-alanine helps buffer H+ ions in the muscle. During high-intensity efforts, H+ builds up and increases acidity. By increasing muscle carnosine levels, beta-alanine helps delay this drop in pH so you can hold higher intensity for longer. In HYROX, where you’re constantly working under fatigue — that can make a big difference. I take one 5g scoop daily.

Hyrox training and performance demands so much from our bodies and even though I work full time and am a new dad I’m doing everything I can to protect my body and perform at my best. Hope this helps you too! 🙌

Raceday shorts are ultra air 5” lined 🙌

12/04/2026

HYROX Brisbane APAC Regional Race

2nd Place 🥈
Elite 15 ticket to World Champs in Stockholm secured ✔️

This race meant a lot to me and has been in my sights for a while. I knew the qualification spot was possible, but it was never going to come easy. Really proud of the result and left it all out there!

Racing in my home town made it extra special. The support in the arena from family and friends was unreal and genuinely made a massive difference! Big thank you as well to all the Kiwis tuning in from across the ditch, absolute legends 🙏

Massive respect to .james.kelly .s.slee and all the other APAC lads on an epic race! 🚀

Big thank you to my incredible support team and sponsors who made this possible 🙌

Pumped to be representing the Kiwis on the world stage in Stockholm in 10-weeks 🇸🇪 a dream come true!

Let’s get to work 👊🏽

🎥 .mp4

hydrate mthd
au

07/04/2026

Big one this weekend 🚀

Pumped to be lining up in my hometown of Brisbane for the Elite 15 APAC Regionals — racing both Singles and Doubles.

Singles: Friday 9:00pm (AUS) / 11:00pm (NZ)
Doubles (with ): Saturday 9:00pm (AUS) / 11:00pm (NZ)

Both races will be live on YouTube 🎥

Grateful for the opportunity to compete at this level and I’ll be giving it 100% out there.

Appreciate all the support legends!

Let’s go 🔥

Ps and I are also lining up for a cheeky mixed doubles on Monday 😏

mthd hydrate

au

06/04/2026

Final thoughts heading into HYROX Brisbane 👊

1. Control the first 10 minutes ⏱️
This is where most races are lost. Adrenaline will want you to push, don’t let it.
Settle into your pace early, keep effort controlled (~7/10), and make sure your breathing is in check leaving the SkiErg.
If it feels comfortable early, you’re executing properly ✅

2. Run your own race 🏃‍♂️
Don’t get caught up in what others are doing.
Stick to the plan you’ve trained for. Everyone has different strengths. Chasing someone else’s race rarely ends well.
Discipline to your strategy is what sets up your performance.

3. Stay present — one station at a time 🧠
Don’t think about the whole race.
Your only job is what’s directly in front of you - the next run, the next station, the next rep.
Lock into your breathing, movement, and ex*****on.
Finish → reset → move on.

4. Embrace the discomfort 🔥
It’s coming — expect it.
When it hits, don’t panic. Stay composed, trust your training, and keep working.
Discomfort comes and goes, keep moving forward.

5. Be proud of this 🙌
No matter the result, this is something to be proud of.
The early mornings. The sessions you didn’t feel like doing. The consistency when no one was watching.

This is bigger than a finish time.
Your result is just feedback. It doesn’t define you.

Take a moment after the race to soak it in and be proud of the effort you gave 💯

All the best to everyone racing in Brisbane 🚀

29/03/2026

Solid session over the weekend with some .mthd legends 👊🏽

2 weeks out, this is where we’re into the final block of training and leaning into race-specific intensity. This session has enough volume to test you, but with built-in rest so you can recover and push the pace at a higher intensity.

Session:

3 Rounds
• 800m Run @ race pace
• 10 Dual DB Thruster (22.5/15kg)
• 12.5m Sled Push (race feel)
• 200m Run @ race pace
• 90 sec rest

3 Rounds
• 1000m Run @ race pace
• 25m Sled Pull (race feel)
• 50m Burpee Broad Jump
• 20 Dual DB Walking Lunge (22.5/15kg)
• 400m Run @ race pace
• 90 sec rest

Finisher
• 25 Wall Balls (race weight)
• 500m Ski (easy)
• 55 Wall Balls (race weight)
• 250m Ski (easy)
• 85 Wall Balls (race weight)

I took one gel between each block and plenty of .hydrate throughout the session 🙌

Wearing always 🙏

Thanks .coorparoo for having us down 🔥

22/03/2026

HYROX BANGKOK – MEN’S PRO 🇹🇭
⌚️ 56:48
🥇 1st Place

Quick stop in Bangkok to get a solid race hit-out leading into elite 15 Brisbane Regionals. Got a lot out of this race — a few mental notes and key areas to sharpen over the next couple of weeks.

Awesome catching up with some of the .mthd crew over here and big congrats to the lads on some great results.

Cheers for an epic event! 🎉

Appreciate the continued support from my sponsors hydrate

Next stop Brisbane 🫡

🎥🔥

16/03/2026

How to improve your running for HYROX ⬇️

1. Stay consistent

Consistency will always beat short bursts of “perfect” training. Small, repeatable progress over time wins. HYROX rewards athletes who can train consistently and stack weeks, months and years of quality training together.

2. Build your aerobic system

HYROX is primarily an aerobic event, so a large portion of your running should be at an easy, conversational pace.

This is how you build your engine, improve durability and recover between harder sessions. A strong house is always built on a solid foundation.

A simple test I like to use: phone your better half/friends/family while you’re running or run with mates! If you can comfortably hold a conversation, you’re probably in the right zone.

3. Include quality work

HYROX requires you to be comfortable running just below your lactate threshold, so spending time in this zone is important.

Put simply, this is a pace you can sustain without rapid fatigue — where lactate production and clearance stay balanced.

VO₂ sessions can also be useful for improving speed, efficiency and raising your ceiling so race pace feels easier.

A reminder: quality sessions should compliment your aerobic work, not replace it.

4. Practice compromised running

Running well when you’re fresh is one thing. Running well after stations like the ski, sled push/pull, burpees, rower and lunges is another.

Running under fatigue is a skill that needs to be practiced.

In my experience, once or twice per week is enough. More than that can add unnecessary fatigue and reduce the quality of your main running sessions.

5. Progress gradually

Fitness takes time to build. Increase volume and intensity slowly and stay patient with the process.

The best progress usually comes from months and years of consistent work, not trying to force big changes in a short period.

🚨 Reminder — this is simply what has worked for me and many athletes I coach. Everyone is different and context matters. Training history, injury history and current fitness levels all play a role.

Happy running team! 🙌

18/12/2025

MELBOURNE HYROX 📸

Men’s Pro Singles
Mens Open Doubles with the legend

Great times with great people 🙌

mthd hydrate

Address

Fitness First Elizabeth Street
Brisbane City, QLD
4000

Opening Hours

6am - 1pm

Website

http://www.dexterbuchanan.com/

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