Hyrox Coaching Podcast

Aaron
  • 0.0 (0)
  • SPORTS
  • UPDATED WEEKLY

HYROX racing and no-nonsense coaching insights. Training breakdowns, race reviews and real talk from the sharp end with Chris Bayens and Aaron Woodman

  1. 5D AGO

    Episode 16 – Strength vs Strength Endurance in HYROX

    This week we’re back on a topic that keeps coming up… because people keep getting it wrong. We start with a quick recap of the weekend’s racing in Cardiff and Lisbon, including some strong performances despite less-than-ideal course setups, before getting into the main discussion. Strength in HYROX. More specifically… how much of it you actually need. We break down the difference between max strength, strength endurance, and what Chris calls “threshold strength” — the point where you’re strong enough for the sport, and anything beyond that starts to give you less back than it costs. From there, we get into why chasing bigger numbers in the gym doesn’t necessarily translate to faster race times, how the aerobic system plays a much bigger role in repeated efforts than people realise, and why stations like the sled push aren’t really strength tests in the way most people think. We also talk about: • Why HYROX is still an endurance race, not a strength competition• How fatigue and energy management decide performance more than raw strength• The recovery cost of max strength work and how it impacts the rest of your training• Why stronger athletes don’t always perform better on stations• How poor pacing on one station affects everything that comes after it On the practical side, we cover how we actually programme strength for HYROX athletes, including: • Why two full-body strength sessions per week is usually enough• How to maintain strength without chasing it• Using sled work, tempo lifting and EMOMs to build strength endurance• Simple ways to apply progressive overload without overcomplicating things We finish with a breakdown of one of the most effective ways to improve wall balls using EMOM work, and answer a few listener questions around recovery and how strong you really need to be. As always, this isn’t about saying there’s only one way to train — it’s about giving you a clearer idea of what actually matters, so you can make better decisions with your own training. If you enjoyed the episode, make sure to follow and share it with someone who’s still trying to squat their way to a faster HYROX time.

    1h 6m

  2. MAY 1

    Episode 15 - Mastering the Ergs with James Hall

    In this episode, we explore elite erg athlete James Hall's journey, training strategies, and insights into high rocks performance. Discover how technique, efficiency, and targeted training can elevate your race times and optimize performance.

    59 min

  3. APR 23

    Episode 14 - Hyrox Q&A

    In this episode, we dive into recent Hyrox race performances, discuss whether world records should be officially recognized, and explore optimal training approaches for various time constraints. Whether you're an athlete aiming for peak performance or just curious about the nuances behind race conditions, this episode covers it all. Main Topics: Analysis of recent Hyrox races and record-breaking performancesDebates around course measurement, race conditions, and record validationTraining principles: aerobic capacity, threshold work, and strength enduranceThe impact of environmental conditions on performance and trainingRecovery protocols and the ideal timing between racesControversy over penalties and race rule enforcementPredictions for upcoming World Championships and athlete rivalriesConditions for record-breaking runs are highly environment-dependent; perfect indoor settings are ideal for fast timesNo need for separate course or world records; performance reflects current best effort on a given courseEmphasis on building aerobic capacity and controlling intensity, especially when training with limited hoursHeat and humidity significantly affect race performance; training in optimal conditions yields better long-term resultsRecovery after Hyrox races varies based on individual fitness, age, and training volume; generally, 2-3 days of recoverySupport for standardized rules, including penalties for littering, with some discussion on flexibility for elite vs. age-group athletesFuture predictions suggest record potential will continue to fall as the sport evolves, with a focus on station efficiency and consistent performanceMorpheus Heart Rate App — For tracking recovery and training zonesNCSA Strength & Conditioning Journal — Guidelines on resistance trainingGarmin Heart Rate MonitorsAlex Cousins Podcast: Science vs. Practice in Heat TrainingPreview of weekly training structure for 6-8 hours a week: https://wdm-coaching.fitr.training/p/Perf_preview

    1h 14m

  4. APR 17

    Episode 13 - Heart Rate training for Hyrox

    In this episode, we explore heart rate training, zones, and their application in Hyrox and endurance sports. We discuss models, practical tips, and how to optimize training for longevity and performance.

    52 min

  5. APR 9

    Episode 12 - Doubles strategies for Hyrox

    This episode offers a comprehensive guide to optimizing performance in Hyrox races, focusing on strategy, pacing, and teamwork in doubles format. Hosted by experienced coaches, it covers race tactics, station-specific techniques, and the importance of communication for success. In this episode, experts discuss strategies for optimizing performance in Hyrox competitions, focusing on pacing, changeovers, and training adaptations for doubles and solo events. They share practical tips, mental models, and insights to help athletes improve their race strategies and training plans.

    1h 28m

  6. APR 3

    Hyrox Coaching Podcast - Episode 11 - Planning your Hyrox Season

    Discover practical strategies for structuring your Hyrox season and optimizing race performance. This episode dives into season-long planning, race-specific tactics, and the importance of race experience, providing actionable tips tailored for athletes aiming for peak performance. How to set season goals and work backwards to create a tailored race scheduleThe concept of "race blossoms" and year-round training focusBalancing volume, intensity, and recovery to peak at major events like World ChampionshipsThe value of race experience versus simulated workoutsUnderstanding race environment influences — venue, weather, course variabilityThe impact of travel logistics and regional differences on race planningHow to incorporate post-race reviews for continuous improvementThe significance of race-specific blocks in training for optimal performanceInsights on the new division one race tier and its potential effects on competitionKey Topics:

    51 min

  7. MAR 27

    Programme design for Hyrox

    This episode covers the recent European, Middle East, and African Hyrox Championships, program design strategies, and insights into training, course analysis, and race preparation. Hosted by Hyrox coaches, it offers expert advice on optimizing training for endurance and high-performance racing.

    1h 12m

  8. MAR 20

    Mastering Strength Endurance for Hyrox Success

    This episode delves into the nuances of strength and endurance training for hyrox athletes, emphasizing efficiency, specificity, and long-term progress. The hosts discuss race strategies, training methods, and the importance of balancing aerobic capacity with muscular endurance.

    1h 10m
See All (16)

About

HYROX racing and no-nonsense coaching insights. Training breakdowns, race reviews and real talk from the sharp end with Chris Bayens and Aaron Woodman

Information

You Might Also Like