HYROX training involves endurance, strength and specific station work. A world-class coach explains what matters most – and why getting stronger isn't always better.

Ryan Sandes stumbled into running late. Prudence Sekgodiso ran barefoot on stones, then left her village to chase it. Ask either if they have ever been the underdog and you get the same answer.

Getting 'in' was its own apprenticeship, and it started years before anyone was watching.

In the final episode of What We Know, Siya Kolisi and Proteas Women captain Laura Wolvaardt explain why the things that make us different are the things that make a team hard to beat.

On flat bars you find a rhythm and keep it. On the Bloukrans arch it changes three times. Here is how Thomas van Tonder is building a body to answer all of them during his Red Bull Bridge Bars attempt