Hyrox Coaching Podcast

Aaron
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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. 6 天前

    How to Run Faster Without Breaking Down

    This week, Aaron and Chris are back with a race recap from Perth before getting into a set of questions around running development for HYROX athletes. The main discussion looks at how to improve running when time, running volume or impact tolerance is limited, why simply adding more speed work is often the wrong answer, and how frequency, volume and intensity should be progressed if the goal is to run faster without repeatedly breaking down. They also cover heavier athletes and running durability, using 5K and 10K races inside HYROX preparation, combining football with HYROX training, returning to running with Achilles tendinopathy, and whether true top-end running speed actually matters for HYROX performance. Each week, Aaron takes one of the main ideas from the podcast, expands on it properly and turns it into something practical you can apply to your own training. GET THE WDM HYROX COACHING NOTESSubscribe here:https://www.wdmcoaching.com/newsletter Perth HYROX Pro Solo and Pro Doubles results How to improve running when impact tolerance is limited Why faster running is not always the best “bang for buck” Building running in the order of frequency, volume and then intensity Why easy running still improves running performance Using strides without turning easy days into hard sessions Moving aerobic work onto the bike, ergs or other low-impact modalities How heavier athletes should approach running progression Why body composition and morphology affect running load differently Returning from shin pain and rebuilding running frequency gradually Where 5K and 10K races can fit into HYROX preparation Why shorter road races may be more useful than full HYROX simulations Why marathons need considerably more respect inside a HYROX season Treating football training and matches as genuine training stress How to organise HYROX quality work around another sport Running with Achilles tendinopathy and other impact limitations Why complete rest is not normally the answer for tendon problems Using bikes and other modalities to maintain aerobic fitness while running is restricted Does true top-end running speed matter for HYROX? Why most athletes have a capacity problem rather than a speed problem The opportunity cost of repeated 400 m and 800 m speed sessions Why raising your sustainable pace matters more than continually raising your maximum speed When faster running can still have a place during the season For most HYROX athletes, the biggest running gains will not come from continually trying to run faster in training. The priority is developing enough running frequency and volume to build tissue tolerance, economy and durability, then layering intensity onto that foundation. Most athletes can already run considerably faster for one kilometre than they ever need to during a HYROX race. The challenge is being able to sustain a much higher proportion of that speed across eight kilometres while repeatedly completing the stations in between. Build the capacity first. Then worry about moving the ceiling.

  2. 8月21日

    How to Build a HYROX Week You Can Actually Recover From

    In this episode of the HYROX Coaching Podcast, Aaron and Chris discuss how to organise a training week that produces adaptation rather than simply accumulating fatigue. They begin with double-training days: whether they are physiologically superior or mainly a practical way to organise greater volume while preserving the quality of each session. The key point is that a double day should be treated as one training unit. The first session cannot be so hard that the second becomes a tired attempt to complete the programme. The conversation then moves into the cost of placing two or three hard sessions on consecutive days. Aaron and Chris explain why later sessions can still feel difficult while producing less useful work, and how repeatedly layering stress can turn the whole week into one grey block of moderate fatigue. They also cover what to do when a session cannot be completed as written. The right adjustment depends on the purpose of the session. Sometimes intensity should be reduced so the intended volume can be preserved. In other situations, the intensity is correct and the volume should be cut before technique, output or movement quality deteriorates. The episode also looks at when complete rest is more useful than another easy aerobic session, and how long working hours, poor sleep, commuting and cognitive stress should alter training load. Six to eight hours per week can still be too much if the athlete does not have the recovery capacity to absorb it. The main principle is simple: the best training week is not the hardest one you can survive. It is the highest-quality workload you can recover from and repeat consistently. Get the WDM HYROX Coaching Notes Each week, I expand on the main ideas from the podcast and turn them into practical coaching notes you can apply to your own training. Sign up here:https://www.wdmcoaching.com/newsletter

  3. 8月14日

    How to Build a HYROX Programme That Actually Works

    In this episode of the HYROX Coaching Podcast, Aaron and Chris work through the first batch of listener questions on coaching principles, programme design and what actually drives progress in HYROX. The main theme is simple: one hard session does not make you fitter. Progress comes from the whole body of work, with enough aerobic volume, threshold development, strength capacity, movement practice and recovery to keep the programme moving forward. They discuss why so many athletes start with intensity instead of building the foundations, why hard and easy days need to stay clearly separated, and why maximum recoverable volume matters more than copying someone else’s training week. There is also a wider discussion around consistency, movement efficiency, training frequency, four-day training weeks, HYROX classes, repeating sessions and why good programming does not need to reinvent itself every Monday. Each week, Aaron takes one of the main ideas from the podcast, expands on it properly and turns it into something practical you can apply to your own training. Subscribe here:https://www.wdmcoaching.com/newsletter Make sure you confirm your email after signing up, otherwise the newsletter will not arrive. One click was apparently too uncomplicated.

  4. 8月7日

    How Long Does It Take to Get Fitter? HYROX Adaptations, Fatigue and Race Pacing

    In this episode of the HYROX Coaching Podcast, Aaron and Chris begin with a recap of the racing in Istanbul and Chengdu, including Ronc’s return, the first outing for Jake and Luke as a doubles partnership, the contrasting race conditions across the two venues and some unexpected performances. That leads into a wider discussion about HYROX course lengths and why comparing finishing times across different races rarely tells the full story. Aaron explains how courses are laid out around the dimensions of each venue, what is included within the total measured distance and why athletes should stop trying to race every run to an exact split. The fastest strategy is not to blindly chase a pace calculated before the race. Athletes need to understand how race effort should feel, respond to the conditions and recognise when the body has more or less available on the day. The main coaching discussion then looks at how quickly different training adaptations actually happen. Aaron and Chris cover aerobic development, threshold, strength and movement efficiency, explaining why some improvements appear quickly while the adaptations that matter most are normally built across months and years. They also discuss what should genuinely change as athletes get older, where productive hard training becomes excessive accumulated fatigue, the early signs that an athlete is no longer absorbing training and how HRV should be interpreted alongside sleep, mood, soreness, perceived effort and actual performance. Each week, Aaron expands on the main ideas from the podcast and turns them into practical coaching notes you can apply to your own training. Subscribe here:https://www.wdmcoaching.com/newsletter GET THE WDM HYROX COACHING NOTES

  5. 7月31日

    Hyrox Season 26/27 Preview

    In this episode of the HYROX Coaching Podcast, Aaron and Chris are joined again by Adam Cheang to preview the 2026/27 HYROX season. They discuss the expanding race calendar, qualification changes, Elite 15 points, Challenger races, breakthrough athletes, major predictions and why execution may matter more than ever as the level continues to rise. GET THE WDM HYROX COACHING NOTES Each week, Aaron expands on the main ideas from the podcast and turns them into practical coaching notes you can apply to your own training. Subscribe here: https://www.wdmcoaching.com/newsletter In this episode: • How the expanding calendar could change the way athletes plan their season • Why racing more often does not automatically mean more progress • Elite licences, qualification roll-downs and ticket access • Major points and the advantage held by established Elite 15 athletes • Challenger races and promotion into the Elite 15 • Racing blocks versus spreading races throughout the season • Breakthrough athletes to watch • Men’s and women’s major predictions • Doubles racing and the nationality rules • Burpee standards, judging and penalties • Why pacing, transitions and clean execution will decide more races • Pressure, performance anxiety and racing on the big day • Drug testing and HYROX’s development as a serious global sport

  6. 7月24日

    Mastering Training Intensity: How to Optimize Your Workouts

    In this episode, Aaron and Chris delve into the concept of training intensity, exploring how to measure it accurately and apply it effectively across different training modalities. They discuss common misconceptions, practical programming tips, and the importance of managing fatigue for optimal performance.

  7. 7月16日

    What HYROX Athletes Can Learn From Movement Standards

    In this episode of the HYROX Coaching Podcast, Aaron and Chris are joined by HYROX coach Phil Mataj. Phil talks through his route into coaching, from bodybuilding and CrossFit through to HYROX, starting a run club in Bristol, and eventually building a coaching system around movement quality, athlete belief and proper training structure. The conversation covers what makes good HYROX coaching, why movement standards matter from the start, and how athletes can make big improvements simply by becoming more efficient at the basics. Aaron, Chris and Phil also discuss how to identify an athlete’s main limiter, why every training block needs one clear focus, and why trying to build everything at once usually just creates fatigue rather than progress. There is also a big section on doubles racing, including why doubles is still heavily aerobic, how much changeovers matter, and why the best pairs are not just fit but efficient, calm and well-drilled. The episode also touches on threshold work, heat, heart rate, pacing, adding volume for the sake of it, and why the first 15 minutes of a HYROX race often set up the rest of the day. Topics covered include: Phil’s background in CrossFit and HYROX coachingStarting a run club and building a coaching communityCoaching Charlie and LaurenWhy you do not need to be a great athlete to be a great coachMovement standards and efficiencyBurpees, wall balls and lungesTesting athletes and finding limitersAerobic base, threshold and VO2 maxWhy each block needs one clear signalRace-specific training and sharpening before HYROXWhy doubles is still an aerobic raceChangeovers, communication and partnership in doublesPacing the first 15 minutes of a raceUsing heart rate as feedbackTraining in the heatWhy more volume is not always the answerCoaching relationships, trust and environment

  8. 7月9日

    Why HYROX Athletes Get Injured

    In this episode of the HYROX Coaching Podcast, Aaron and Chris start with a quick recap of the latest HYROX racing, including Sydney, the return to racing after World Championships, and why a short break from hard training does not mean your fitness disappears overnight. The main topic this week is injuries. More specifically, how to reduce the risk of picking up injuries, how to recognise the early warning signs, and what to do when something starts to feel off. Aaron and Chris discuss why there is no such thing as true injury prevention, why most soft tissue injuries are usually linked to poor load management, and how athletes often ignore the obvious signs until a small niggle becomes a bigger problem. They also cover the role of programming, intensity, easy days, strength training, running volume, and recovery in keeping athletes consistent across a full HYROX season. The episode finishes with practical advice on how to manage pain, when to modify training, when to stop, and how to build back properly after injury without rushing straight back into the same workload that caused the issue in the first place. Topics covered include: HYROX Sydney recapWhy fitness does not disappear after a short breakInjury prevention vs injury risk reductionWhy most injuries are not randomLoad management and tissue toleranceThe problem with too much intensityWhy easy days need to stay easyWarning signs athletes should not ignoreMorning stiffness, soreness, sleep and fatigueRunning volume and injury riskStrength training for durabilityHow to modify sessions when niggles appearGreen, amber and red flags for painReturning to training after injuryWhy you need to build durability before chasing fitness again

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簡介

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

資訊

  • 創作者
    Aaron
  • 活躍年代
    2026年
  • 集數
    32
  • 年齡分級
    兒少不宜
  • 版權
    © Aaron
  • 節目網站
    Hyrox Coaching Podcast