The Free Speed Podcast

This episode isn’t just about coaching.It’s about why so many driven people burn out.We dive into topics like overtraining culture, the myth that more volume = more progress, the psychology of choking, and why running your own race matters more than keeping upIf you’ve ever pushed too hard, compared yourself to others, or felt that “dark place” mid-race, this conversation will hit.

In this episode of The Free Speed Podcast, Tash and Cal catch up after a small break from the podcast and talk about what it really takes to make progress, in training, in personal growth, and in life.They dive into endurance, smarter programming, heart rate adaptations, and why consistency always beats doing more. We explain how the body actually adapts to training, the risks of overtraining, and why “more isn’t better” when it comes to performance.Beyond training, we talk about pursuing passions with intention, balancing ambition with relationships, and why long-term success in fitness (and life) comes from patience, structure, and self-awareness.If you're a high achiever, this is for you.

In this episode, we introduce The Free Speed Method, a goal setting framework built around identity, focus, and accountability. Learn how to plan 2026 with clarity, create goals that fit your life, and build momentum without burnout.

On this week's episode of the free speed podcast, we are back after a little bit of a hiatus due to travel and moving out of Australia. We talk about the trip we took that explored the east coast of Australia, the chaos of moving out of Australia and how we are currently travelling Southeast Asia before heading home.

On this week's episode of the free speed podcast, we have our friend Filip Kolodziej, exercise physiologist, PHD student and endurance coach to discuss how to optimize your training using scientific principles for endurance athletes. Whether you're training for a marathon, triathlon, or just want to understand the science behind exercise-driven data, this episode will give you the tools to become a better athlete.

In this episode, we dive deep into the concept of endurance not just as a physical trait, but as a mental and emotional force that drives high achievers to push beyond limits in every area of life. From relationships to business to personal growth, endurance is often what separates those who succeed from those who quit too soon. However, often endurance pushes you further from balance.We explore the fine line between grit and grinding yourself down, and why knowing when to let go is just as important as pushing through. This conversation will challenge you to inspect the areas in your life where you might be enduring for the wrong reasons and how to be more intentional and effective with where and how you apply your strength.If you're someone who prides yourself on your ability to "just keep going," this episode is for you.

In this week's episode, we dive into our main takeaways from moving across the world to Australia. Ten months ago, we packed up our lives in Canada and started fresh on the Gold Coast. Now as we prepare to leave, we’re reflecting on the biggest lessons this chapter has given us.This episode is a mix of raw honesty and gratitude, a reminder that growth often hides in discomfort, and that every season has something to teach. Built on intent.

On this week's episode we sit down with Ben Haldon; coach, business owner & creator. He opens up about realizing he didn’t need to chase being a pro Hyrox athlete and the maturity that came with letting go. We dive into downward gratitude and how hardship can become the launchpad for future growth. From honesty in relationships and surrounding yourself with people who make you feel alive, to the tension between striving for more and being satisfied with where you are - this is a conversation on memories, mortality, and being loved for who you are, not just what you do. We hope you enjoy.

This week on the Free Speed Podcast, we break down our full Sunshine Coast Marathon experience.From fuelling and mental prep to the game plan that got us to the finish line, we dive into the strategies that helped us push through the kilometres that made us want to quit. We share the highs, the lows, and the lessons learned from one of the ultimate tests of endurance.We don’t know when our next marathon will be, but we know we’ll be back.If you’ve been thinking about signing up for a race, we hope this episode gives you the nudge to commit, trust the process, and make yourself proud.

On this week's episode of the Free Speed Podcast, it's 3 days before our first marathon at the Sunshine Coast and we’re breaking down everything from our race strategy and fuelling plan to the new Adidas Adizero Adios Pro 4’s we’ll be rocking on race day.From training for 16 weeks to dialing in nutrition, pacing, and mindset, we’re taking you behind the scenes of how we’re preparing to take on 42.2 km for the very first time. Whether you’re training for your own race or just curious what marathon prep really looks like, this one’s for you.

We started Free Speed with two $100 mics on our bed. Now we’re sitting in a studio with 6K cameras. But the part no one sees? The hours of unpaid work, the stress, and the constant “what if this doesn't work out?”In this episode, we talk about the reality of building a self-made brand at 24: the pressure, the burnout, the toll on mental health, and why we keep showing up anyway.Free Speed was never about followers. It’s about impact, community, and proving to yourself that you’re capable of more than you think.Follow Free Speed on IG: @thisisfreespeedFollow Tash & Cal on IG: @builtbytash & @calvinfoglerBUILT ON INTENT.

In this episode, we sit down with Lockie Welch - mental health speaker, podcaster, triathlete, and founder of Big Love Clothing Co. From a dark chapter of drug addiction, overdose, and suicidal thoughts to finding purpose through movement, community, and self-work, Lockie’s story is raw, real, and incredibly powerful.We talk the path to recovery, identity, and what it means to take your pain and turn it into purpose. One of the most honest conversations we’ve had.Trigger Warning: This episode contains discussion of drug use, overdose, and suicide.

In this episode, we sit down with Ollie Moore: creator, coach, hybrid athlete, and founder of MOOREFIT - to talk about what it really takes to build your dream life. From rural England to creating one of the fastest-growing hybrid communities in Australia, Ollie shares the behind-the-scenes of building something with purpose.We dive into identity as an athlete and creator, burnout, staying true to yourself online, and how he's learned to trade short-term wins for long-term impact. This one’s for anyone chasing more; and doing it on their own terms.

Often the most overlooked part of training is training smarter rather than harder. In this weeks episode we dive into the importance of keeping training seasons year round and how redlining your body too often can lead to burnout, injury or plateaus.

After a 4-week break, we’re back. Free Speed has officially entered a new era. In this episode, we unpack the rebrand, the vision for where we’re headed, and why this isn’t just a podcast anymore. It’s the start of the biggest hybrid community in the world.

In this episode, we break down how we feel 6 months in after moving to Australia from Canada- what’s surprised us, what’s stretched us, and where we’re at now — from trying (and failing) to find our groove with work, training, and social circles, to navigating the uncomfortable stages of growth.We get honest about the Hierarchy of Competence and how living abroad has forced us through every phase, from clueless to capable.

Training alone builds discipline. Training with others builds momentum. We dive into why your environment matters, how the right people elevate your performance, and what real community looks like in sport. Plus: a look at brands like BPN vs. Gymshark, and the future of Free Speed.

This week, we break down Calvin’s first Olympic triathlon in Byron Bay, Australia — the training build, race day details, what went well, what didn’t, and the biggest takeaways from each leg. No fluff, just a real look at what it’s like to take on a new challenge and what we’re learning along the way.

In this Free Speed Advice Session, we’re answering your Instagram questions—from staying motivated through injury to making training fun again when it starts to feel like a job. Plus, Tash made the switch from Apple Watch to Garmin, we started taking actual supplements (and feel like new humans?!), and we share a quick life update. Let’s get into it.

This episode is all about self-awareness—how you communicate, how your environment impacts you, and when it’s time to make a change. We break down key takeaways from The Diary of a CEO podcast with Jefferson Fisher and how it shifted our perspective on communication. We also dive into knowing when to slow down in training—especially when it starts affecting your relationships. Tash opens up about her ongoing health struggles (low iron, constant fatigue) and the need to find a real solution. Plus, we get into the power of negativity and why surrounding yourself with the wrong energy can hold you back.If you’ve ever felt stuck, misunderstood, or unsure if it’s time to switch things up—this one’s for you.

Thinking about running a half marathon? Whether it’s your first 21.1K or you’re chasing a PR, this episode breaks down everything you need to train smart, stay healthy, and execute on race day. We cover training fundamentals, pacing strategies, injury prevention, fueling, race-day mindset, and post-run recovery—so you can cross the finish line feeling strong. Ready to run your best half yet? Let’s go.

In this episode, we dive into Calvin’s journey—from growing up as a competitive athlete to transitioning beyond university rowing. He shares how his mindset evolved through challenges, the values that shaped him, and how he found new purpose in endurance sports like triathlon and Hyrox. We also discuss the struggles of leaving a structured sport environment, staying competitive, and what’s next. If you’ve ever had to navigate life after high-level competition, this one’s for you.

In this episode, we break down our experience at Hyrox Brisbane—everything from taper week, pre-race nerves, and strategy to how it actually felt station by station. Cal hit his sub-65 goal, Tash learned some tough lessons, and we both walked away with takeaways for the next one. Whether you raced this weekend or are thinking about signing up for your first Hyrox, this episode is all about the highs, the challenges, and the Free Speed mindset.

In this episode, Calvin flips the script and interviews Tash about her journey—how she went from someone who never saw herself as an athlete to building a brand, coaching others, and finding confidence through fitness. They dive into her childhood, the turning points that shifted her mindset, and how CrossFit, Hyrox, and running gave her a sense of purpose. Tash shares the challenges of building something from scratch and why success is about staying patient and trusting the process. If you’ve ever doubted your path, this one’s for you. Keep showing up—the results will come.

What happens when an athlete and a non-athlete start dating? In this episode, we break down how our relationship evolved as Tash went from having no sports background to competing in CrossFit, Hyrox, and running races. We talk about the challenges, the learning curves, and how competing has shaped our dynamic over time. Plus, lessons for couples navigating different lifestyles—how to encourage without forcing, find common ground, and grow together.

With just a few weeks until Hyrox Brisbane, Tash is dialling in her race strategy—breaking down pacing, workouts, and the mindset needed to show up ready. In this episode, we talk about what goes into building a solid plan, why the little details matter, and how perspective can make or break performance. From navigating training highs and lows to frustrations as small as a bad grocery store run, we dive into how mindset influences everything. Tune in for real talk on preparation, trust, and the small wins that add up to big results.

We’re just five weeks out from Hyrox Brisbane, and in this episode, we’re breaking down our current training approach as we gear up for race day. From dialing in our strength work to perfecting EMOM efficiency and sharpening our running results, we’ll share what’s working, what’s not, and what’s pushing us to our limits. We also dive into the difference between physical hard vs. mental hard—because sometimes, the toughest battle isn’t the sled push, it’s what’s happening in your head. Plus, we talk about how training in Australia has been shaking things up for us and how we’re staying on track as the countdown begins. Whether you’re prepping for your own Hyrox or just love hearing about the grind, this episode is packed with insight, laughs, and some free speed tips you won’t want to miss. Let’s go!

We spent the weekend in Melbourne at the Australian Open, and it got us thinking: tennis has a lot to teach about life and relationships. From staying calm under pressure to finding rhythm with your partner, we’re breaking down the life lessons we learned courtside. It’s not all deep though—we’re sharing our favourite moments from the trip and how you can find inspiration in different places. Chapters: 00:00 Intro & Spontaneous Trip to the Australian Open 14:15 Seize the Opportunities in life 19:22 The Emotional Depth of Tennis 22:42 Mental Pressure in Sports 25:08 Emotions in Sports & its "entertainment" 32:31 The Loneliness of high level performers 34:54 Behind the Scenes of Big Events 37:30 Education and Career Choices 40:52 Finding Purpose and Inspiration in Life 46:16 The Free Speed

Sacrifice is often seen as a cost, but what if it’s the fuel that drives success? In this episode, we unpack the true meaning of sacrifice in fitness and life. From missed social events to long training sessions, we share personal stories, lessons learned, and the hidden benefits of embracing sacrifice. We also explore the fine line between productive sacrifice and burnout, offering tips to turn those tough choices into powerful growth opportunities. Whether you’re chasing a marathon PR, a Hyrox podium, or just striving for balance, this episode will help you redefine what sacrifice means to you. Chapters: 00:00 Introduction and 25K Run recap 13:32 Should you share your goals? 19:59 Sacrifices in Fitness and Life 25:20 How to Prioritize Choices 31:07 Understanding Sacrifice vs. Commitment 39:22 Choosing to do Hard Work and making tough choices 47:37 Balancing Sacrifice and Burnout 59:50 The Free Speed

In this episode, we’re laying it all out—our fitness goals, personal aspirations, and big dreams for 2025. From tackling Pro Hyrox and marathon milestones to growing our personal brands and expanding the Free Speed Podcast, we’re diving into what drives us and how we plan to make it happen. Tune in for inspiration, actionable tips, and a behind-the-scenes look at how we’re building a life “Built on Intent.” Let’s make 2025 the year of progress and purpose! Chapters 00:00 Intro & 2025 Goals 07:40 Gels and Mental side of fuelling 18:01 Vision Boards and Fitness Goals 40:25 Tash's Personal Brand 50:21 Cal launching Ebook & Online Coaching 54:37 Our End Goal 57:54 Community: Expanding The Free Speed Podcast 01:01:42 Future Guest & Travel 01:08:57 The Free Speed

Welcome to Free Speed Christmas edition! We’re diving into our first Aussie Christmas experience—beaches, BBQs, and all. Plus, we’re tackling holiday food guilt with tips on mindful eating, balancing protein and treats, and keeping movement a priority. Finally, we share how to make the most of two key time blocks to stay productive and consistent during the holidays. Chapters 00:00 Intro: Christmas in Australia 07:07 Training for HYROX: Balancing Fitness and Festivities 11:49 Fuelling for Performance: The Importance of Nutrition 17:54 Holiday Food Guilt: Finding Balance and Consistency 24:00 Consistently Good rather than Occasionally Great 30:17 Mindful Eating and Meal Prep 46:36 The 2 time blocks that will transform your life 53:23 The Free Speed

In this episode, we dive into our ideal day of training, nutrition, and recovery, encouraging you to dream big about what your perfect fitness day looks like. We explore the balance between performance, enjoyment, and intention—maximizing the quality of your time without losing sight of what matters most. With finite hours in a day, it’s worth rethinking how you allocate your energy—whether it’s meal prep, chasing a PR, or simply finding joy in the process. What does your ultimate fitness day look like, and what truly matters to you? Chapters 00:00 Intro: Diverging Food and Fitness Perspectives 06:13 Meal Prep: Convenience vs. Cost 09:02 The Importance of Fresh Ingredients 11:58 Building a Consistent Breakfast Routine 14:50 Cal's Ideal Day of Training and Nutrition 27:00 Tash's Dream Day: A Different Approach 38:30 Healthy Eating Habits and Mindset 43:48 Optimization 46:40 Progressive Overload and Training Cycles 58:10 The Free Speed

In this episode, we debrief on our day trip to Byron Bay, and compare fitness vibes and culture that we have experienced living in the Gold Coast (Australia), San Jose (USA), and Guelph (Canada). We also talk about how fitness routines evolve based on your environment, and why that could be a good thing. 00:00 Intro: Exploring Byron Bay 10:06 Cultural Differences: Canada vs. Australia vs. USA 32:05 Body Confidence and Trends 41:49 Practical vs Theoretical experience 57:10 The Free Speed

In this episode, we touch on Calvin’s birthday, Australian bagels, lessons from relocation and revisiting your “why”. We dive into our personal experience with overcoming excuses and staying consistent while navigating a big life change. We also provide strategies for maintaining discipline, and staying on track even during big transitions. Chapters 00:00 Intro: Celebrating Cal's Birthdays 14:57 Balancing Work and Side Hustles 30:06 Lessons from Relocation: Overcoming Challenges 43:15 Finding Motivation and Reputation 49:15 The Free Speed

Do you love winning or do you hate losing? In this weeks episode we cover how performance goals can be applied to all training. Whether you are training for aesthetics or your next race, performance goals will allow you to keep you mentally motivated and excited to show up with purpose. Chapters 00:00 Intro: Adjusting to New Routines 04:49 Job Hunting Realities & Food 10:50 Training for Performance vs Aesthetics 23:00 Mental Intensity and sacrifice 34:19 The Aftermath of Racing: Reflection and Recovery 40:18 The Pressure of Expectations 44:39 Embracing Boredom 47:40 Nothing is given only earned 1:01:48 The Free Speed

In this episode, we explore the role of mindset in fitness and life, discussing how to stay positive, manage self-doubt, and control the ego that can sometimes get in the way of progress. This episode will offer you some practical tools for growth while keeping yourselves grounded. Chapters 00:00 Intro Positive Mindset in Fitness 05:07 The Role of Ego in Performance 10:18 Personal Experiences 21:36 Impact of Ego on Relationships 26:34 New Challenges and Communities 35:19 The Value of Professional Respect 39:09 Cultivating a Positive Mindset 49:08 Overcoming Negativity and Embracing Growth 57:00 Techniques for Managing Ego 1:02:05 The Free Speed

In this episode, we discuss our past experience using fitness trackers like Fitbit, Apple Watch, Whoop, Garmin and heart rate monitors to perform better. We dive into why the data is so important, the pros and cons of each, and which device is actually worth your money, especially if you're into hybrid training (running & lifting). Chapters 00:00 Intro and Life Update 08:06 Comparing Fitness Watches: Apple vs. Garmin 20:09 Emerging Technologies in Fitness Tracking 33:19 Understanding Whoop: Tracking Recovery and Strain 39:08 Annoying Subscription Models 45:40 Heart Rate Monitors vs Watches Accuracy 50:00 Is HIIT training working against you? 54:20 The Free Speed

In this episode, we dive deep into why we we think a 9-5 isn’t always the best option. We talk about the unconventional route and how betting on yourself and your passion could be a future career. We also touch on taking risks even though you may not know the outcome. Chapters 00:00 Intro - Navigating Life in Australia 07:06 Why a 9-to-5 isn't always the best option 14:00 Personal Experiences and Career Choices 28:58 Cal's Corporate experience (Passion and Sacrifice) 36:41 Endless Social Media Opportunity 42:00 Overcoming Fear of Failure - Start w/o Overthinking 49:24 Passion will outwork paychecks 54:20 Finding True Support 59:10 The Free Speed

In this episode, we discuss our history with hybrid training, our first Hyrox races, what we learned, supplementation and fuelling and tips for your own Hyrox training. Chapters 00:00 Intro to HYROX and Hybrid Fitness 06:12 Understanding HYROX: Structure and Training 08:56 Importance of Heart Rate Zones 11:47 Race Experiences: HYROX Toronto 15:02 The Evolution of HYROX as a Sport 27:02 Competition in Personal Growth 37:06 Endurance Mentality 40:04 Rise of Hybrid Fitness & the Hybrid Athlete 45:52 Importance of Listening to Your Body & Recovery 52:19 Setting Goals 57:15 The Free Speed

In this episode, get to know us a little bit more. We talk about our recent move across the world, working out while travelling and what influenced us to move to the Gold Coast, Australia. Chapters 00:00 Intro to The free speed podcast 01:04 Moving to Australia: First Impressions 05:48 Adventures in Sydney: Gym Experiences 12:04 Navigating Gym Memberships and Free Trials 17:48 Sydney Food Scene 24:04 The Journey of Long-Distance Relationship 30:03 Future Plans 40:20 The Decision to Move to Australia 52:10 The Free Speed