- Following 1.4K
- Followers 7K
- Engagement 13.16%
- Avg likes 1K
- Avg comments 34
About David Kelly | Hyrox and Performance Coach
David Kelly | Hyrox and Performance Coach (@davekelly_coaching) is a Coach creator on Instagram, also filed under Fitness & Health. The account has 6,975 followers and 191 published posts. Recent posts average 1,041 likes and 34 comments, an engagement rate of 13.16%.
David Kelly | Hyrox and Performance Coach belongs to the nano tier, the band usually drawn between 1,000 and 10,000 followers. David Kelly | Hyrox and Performance Coach follows 1,397 accounts, so the audience is roughly 5 times the size of the list followed. David Kelly | Hyrox and Performance Coach uses an Instagram professional account. Flinque files David Kelly | Hyrox and Performance Coach under Coach, with Fitness & Health as a secondary category.
The Instagram bio for David Kelly | Hyrox and Performance Coach runs to 14 words across 4 lines. The bio mentions @pumame. The latest activity Flinque has on record for David Kelly | Hyrox and Performance Coach dates from July 2025.
Story Highlights
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191 Posts
Of the 10 most recent posts shown for David Kelly | Hyrox and Performance Coach, 5 are carousels, 4 are videos and 1 is a single image. No single format accounts for most of them. 191 published posts give David Kelly | Hyrox and Performance Coach a moderate archive on Instagram. Against the audience, that is roughly 37 followers for each post published. David Kelly | Hyrox and Performance Coach also keeps 1 story highlight on the profile. All 10 carry captions, averaging 125 words each. The captions are written mainly in English. Words that recur across them include every, training, support, progress and it’s. The captions tag #relentless and #consistency.
✅ Shorten Your Stride & Increase Cadence
Why it works: A shorter stride with a slightly higher cadence (steps per minute) improves efficiency and reduces braking forces.
How to apply:
• Aim for 170–180 steps per minute (adjust to comfort and pace).
• Land your foot under your body, not in front.
• Imagine your feet “kissing” the ground lightly and quickly.
✅ Use a Midfoot Strike
Why it works: A midfoot strike improves energy transfer, reduces impact forces, and keeps momentum moving forward instead of braking.
How to apply:
• Land softly on the middle of your foot, heel touching gently after
• Avoid forcing a forefoot strike, it can cause tension and inefficiency.
✅ Maintain an Upright, Relaxed Posture
Why it works: Poor posture wastes energy and strains muscles. Staying relaxed and upright improves breathing and forward propulsion.
How to apply:
• Head up, eyes forward and shoulders relaxed.
• Engage your core lightly for spinal support.
• Let arms swing naturally.
Easy training days are just as important as hard days 💪
✅ They speed up recovery - helping muscles repair and grow.
✅ They reduce injury risk - giving joints, tendons, and ligaments time to adapt.
✅ They prevent burnout - mentally and physically.
✅ They improve aerobic fitness - especially for endurance athletes.
✅ They allow consistency - which beats intensity done inconsistently.
✅ They improve performance on hard days - because you’re actually recovered.
✅ They regulate your nervous system - lowering stress and fatigue.
✅ They support long-term progress - not just short-term gains.
✅ They help build discipline - showing up without overdoing it.
✅ They make training sustainable - so fitness becomes a lifestyle, not a phase.
Too many back to back hard days is usually a sign of:
- not following a structured program; or
- having a lack of understanding or belief in a program.
When you hit the prescribed intensities within a well balanced plan you enjoy and respect the easier aerobic capacity and recovery days for what they are 🫶
I knew I wasn’t happy, but I kept putting it off.
I’d tell myself I’d start next month… or when things got easier… or when I felt more motivated.
It wasn’t that I didn’t want it badly enough.
I just kept convincing myself now wasn’t the right time.
But the truth is, there’s never a perfect time.
Whether it’s getting fitter, chasing a certain goal or adopting better habits.
You just have to decide you’re done feeling stuck.
That decision changed everything for me.
Since then, I’ve gone on to achieve things I never could’ve imagined back then - and I’ve been fortunate to have helped hundreds of others do the same.
Because staying stuck feels safe but it’s also the reason nothing ever changes. 💭🔥
🎥
👟
✅ Running every run in Zone 3
Too slow to build power, too fast to recover. It’s the dead zone.
✅ Skipping carbs before workouts
You’re running low on fuel and wondering why your legs feel heavy.
✅ Doing easy runs too hard
Every run turns into a race. Chill out. Let your body actually recover.
✅ Running on 5–6 hours of sleep
No sleep = no recovery = no adaptation.
✅ Lifting like a bodybuilder
Leg day shouldn’t ruin your runs. You’re not prepping for a show.
✅ Avoiding strength training entirely
No strength = no stability = sloppy form and slower strides.
✅ Skipping strides or drills
Strides = free speed. Do them after easy runs.
✅ Running fasted every time
Might feel hardcore, but it slows progress over time.
✅ Poor warm-up before workouts
Your best effort never comes from a cold start.
✅ Too many HIIT sessions
You’re burning out your CNS. Save intensity for key sessions.
✅ Never taking down weeks
Progress isn’t linear. Sometimes less = more.
✅ No mobility or stretching
Tight hips = shorter stride = slower pace.
✅ Running in old shoes
Worn-down foam = higher injury risk and poor economy.
✅ No race pace work
You can’t hit a pace you never train at.
✅ Trying to PR every week
You’re not supposed to feel fast all the time. Stop testing, start building.
I’m always encouraging my clients to race, train and make memories with friends… yet I know I can get guilty of locking myself away during a training block.
Not perfect 🤷♂️ but days like this are a reminder that progress doesn’t have to come at the expense of enjoyment. Chase the goal, but enjoy the journey and the craic along the way 🙌💪
Fueled by
Kitted out by
🫶🏼🙌🏼🥰🌵🏜️ just some highlights of the last year… 20 pics truly is not enough 😂
A lovely run out with a very strong team, let’s see what we can do!
100km split between 5
Time: 59:43 🚀
3rd place AG
5th overall
Trying to let the experience sink in for now 🫶
But I’m very grateful for all the kind words and support both on and off the course today 🙌
A massive thank you to and for all their support. To and the family, and, and last but not least 🫶 I’m gutted she wasn’t here.. but I think she’s having a good time at home 🎉
1st Place Overall
- Average run pace 3:35/km
- Unbroken farmers carry
- Unbroken wallballs
Very proud to be able to take the overall win at Hyrox Mumbai and back up my performance in Sharjah!
Next up… the World Championships in Chicago in June!
Men’s Pro Doubles with one of my best mates 🙌🚀
#relentless #consistency
Finally reflecting on yesterday’s event!
Even though we only moved to Dubai in January yesterday felt like a home race. The support from friends on and off the course was incredible 🙌
Thank you also to everyone who has reached out since. I’ve received so many messages and it really does mean a lot ❤️
It’s been a while since I last competed but I backed my training and my ability to execute my race strategy and I couldn’t be happier with the result!
Outside of my own race - I was even happier to see so many clients and friends smash their own races. From PB’s to first timers it was a special day 🫶 I can’t wait to see the progress as we turn our attention to Abu Dhabi in July 🚀
Enjoying a few days downtime training wise now to celebrate Aideen’s 30th.. and then we’ll keep building for:
- Hyrox Mumbai (May)
- Hyrox World Champs in Chicago (June)
- Hyrox Abu Dhabi (July)
Let’s go!
David Kelly | Hyrox and Performance Coach's engagement
David Kelly | Hyrox and Performance Coach's engagement rate on Instagram is 13.16%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 8 followers. An average post collects 1,041 likes and 34 comments, close to 31 likes for each comment.
Engagement rate
13.16%
- Avg likes
- 1K
- Avg comments
- 34
- Interactions : followers
- 1 : 8
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Frequently asked questions
These answers about David Kelly | Hyrox and Performance Coach are generated from the Instagram profile data Flinque holds for the account.
Who is David Kelly | Hyrox and Performance Coach?
David Kelly | Hyrox and Performance Coach (@davekelly_coaching) is a Coach creator on Instagram, also filed under Fitness & Health. David Kelly | Hyrox and Performance Coach uses an Instagram professional account. The Instagram bio for David Kelly | Hyrox and Performance Coach runs to 14 words across 4 lines.
How many followers does David Kelly | Hyrox and Performance Coach have?
David Kelly | Hyrox and Performance Coach has 6,975 followers on Instagram (7K). David Kelly | Hyrox and Performance Coach follows 1,397 accounts, so the audience is roughly 5 times the size of the list followed. 191 published posts give David Kelly | Hyrox and Performance Coach a moderate archive on Instagram.
What is David Kelly | Hyrox and Performance Coach's engagement rate?
David Kelly | Hyrox and Performance Coach's engagement rate on Instagram is 13.16%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 8 followers. An average post collects 1,041 likes and 34 comments, close to 31 likes for each comment.
What does David Kelly | Hyrox and Performance Coach post about on Instagram?
Flinque files David Kelly | Hyrox and Performance Coach under Coach, with Fitness & Health as a secondary category. Of the 10 most recent posts shown for David Kelly | Hyrox and Performance Coach, 5 are carousels, 4 are videos and 1 is a single image. The 10 recent Instagram captions Flinque holds for David Kelly | Hyrox and Performance Coach repeatedly use the words every, training, support, progress and it’s. David Kelly | Hyrox and Performance Coach's captions carry hashtags such as #relentless and #consistency. David Kelly | Hyrox and Performance Coach writes those captions mainly in English. David Kelly | Hyrox and Performance Coach keeps 1 story highlight, which open with a free Flinque account.
How do I contact David Kelly | Hyrox and Performance Coach for a collaboration?
David Kelly | Hyrox and Performance Coach's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist David Kelly | Hyrox and Performance Coach and use Flinque's outreach tools wherever a contact route is on file.
Links
David Kelly | Hyrox and Performance Coach's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with David Kelly | Hyrox and Performance Coach.