How to set goals with the Ironman world record holder. In 2017, Tim Don was in the shape of his life as he headed to the Ironman World Championships in Kona. He had broken the world record earlier that year and was one of the favourites for the podium, but two days before the race he broke his neck in a collision with a car. He was fitted with a "halo" – a medieval looking brace designed to keep his head and neck still – which is attached via titanium bolts screwed into his skull. For three months he had no choice but to remain perpetually upright, utterly dependent on his wife and family. Just six months later, he competed in the Boston marathon making it round in a swift two hours 49 minutes, and then two months later he returned to Ironman and won his first race back. Tim is a past master at setting goals, whether that be in using them to become a top professional athlete in the first place through to making his way back after suffering such a devastating injury, and he breaks down many of the key elements of effective goal setting in this episode. It's worth checking out the documentary of his recovery from his neck-break too – handily called "Halo". @simonmundie

(Photo: On Running/Andrew Hinton)