Avsnitt
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Episode 22 sees Aaron and Chris joined by HYROX coach Adam Cheang for a wide-ranging conversation on coaching, athlete development, training mistakes, and a full preview of the 2026 HYROX World Championships.
Adam shares his journey from personal training, strength and conditioning, and combat sports into HYROX coaching, discussing the lessons learned from coaching fighters and how those experiences shaped his approach to managing ambitious endurance athletes. The conversation explores the realities of fatigue management, why easy training should actually be easy, and how many athletes sabotage their progress by constantly chasing harder sessions rather than adapting to the work they've already done.
The lads dive into some of the biggest misconceptions in HYROX training, including the obsession with Zone 2, the tendency to overcook threshold work, and why many self-coached athletes become trapped in a cycle of accumulating fatigue rather than building fitness. Adam explains why he has moved away from traditional long-run programming for many HYROX athletes and how specificity has become increasingly important as the sport continues to evolve.
There is also an honest discussion around marathon training and HYROX, why trying to pursue both at a high level often ends badly, and the coaching mistakes Adam learned from his own experiences. The group explores how athlete psychology, ego, and the desire to do "more" can often become the biggest barriers to long-term progress.
To finish, the conversation turns towards Stockholm and the HYROX World Championships. Aaron, Chris, and Adam break down the Elite 15 fields, discuss likely race strategies, identify dark horses, debate who will pace correctly and who might go out too hard, and give their predictions for the men's and women's solo and doubles races. As always, there are a few controversial opinions, a few bold predictions, and a healthy amount of disagreement.
Topics covered:
• Adam Cheang's coaching background and journey into HYROX
• Lessons from MMA, boxing, and strength & conditioning
• Why easy days need to stay easy
• Fatigue management and long-term progression
• Common mistakes self-coached athletes make
• Marathon training vs HYROX performance
• The evolution of HYROX from hybrid fitness to a standalone sport
• Threshold training and pacing misconceptions
• Athlete psychology and coaching communication
• 2026 HYROX World Championship predictions
• Elite 15 men's and women's race previews
• Doubles race analysis and dark horse picks -
Saknas det avsnitt?
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In this episode of the HYROX Coaching Podcast, Aaron and Chris dive into one of the most misunderstood areas of HYROX performance: energy systems.
Despite the heavy sleds, lung-burning stations and repeated high-intensity efforts, HYROX remains an overwhelmingly aerobic event. The lads break down the three energy systems, explain how they work together during a race, and discuss why so many athletes end up training the wrong qualities after focusing on the parts of the race that hurt the most.
Using practical race examples, including the sled push, they explore how aerobic fitness influences not only running performance but also recovery between stations, fatigue management and the ability to repeatedly produce force throughout the race. The conversation also covers pacing, threshold training, oxygen kinetics, doubles strategy, cross-training and why strength only remains useful up to the point where you're strong enough.
If you've ever wondered why strong athletes still blow up, why some competitors seem to recover while running and others never get their breathing back under control, or why coaches keep banging on about aerobic development in a race that includes a 202kg sled, this episode is for you.
Topics covered:
• The three energy systems and how they contribute during HYROX
• Why aerobic contribution arrives earlier than most athletes realise
• How the sled push demonstrates energy system interaction
• Why pacing mistakes often show up later in the race
• The importance of oxygen kinetics and recovery between stations
• Why doubles is still predominantly aerobic
• How threshold training transfers to HYROX performance
• The role of cross-training in building aerobic capacity
• Why strength matters until you're strong enough
• Managing fatigue versus simply producing more fatigue
• Recovery as a key performance metric
• Practical training takeaways for HYROX athletesAs always, if you enjoy the episode, please leave a review, share it with a training partner and follow the podcast for future episodes.
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Hosts Chris and Aaron are joined by Lee Tynan, a HYROX athlete, teacher, former footballer, ex-bodybuilder, husband, dad, and one half of Aaron & Lee’s increasingly competitive doubles partnership.
This episode goes deep into Lee’s journey from football into bodybuilding, then eventually into HYROX, where he quickly realised trying to stay “big and fast” at the same time probably wasn’t going to work forever.
The lads discuss:
Transitioning from bodybuilding into HYROX
Why compromise running humbled him more than any station
How easy aerobic work completely changed his performances
Letting go of chasing size and aesthetics for performance
Building structure and trusting long-term coaching
Balancing full-time teaching, family life, and 14-15 hours of training per week
Early mornings, late sessions, and making HYROX fit around real life
Fueling for performance instead of dieting for aesthetics
Why most HYROX athletes probably underfuel
Doubles race strategy and why Aaron does more station work despite being “less strong”
How they dynamically split stations during races
Why comparison ruins enjoyment in HYROX
The reality of Elite 15 level fitness
The pressure of racing regularly and chasing points
Lee’s chaotic Chicago Worlds experience after travel disasters nearly stopped him getting to the start line
Tapering vs staying sharp before races
HYROX doubles goals for next season and the new Division 1 format
A really honest conversation around training, performance, recovery, body image, competition, and trying to get better in HYROX whilst still having an actual life outside the sport. Rare these days. Everyone else online apparently trains 11 times a day and recovers in an ice bath filled with electrolytes and delusion.
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This week we dig into the newly announced HYROX Cruise Major and the new Div 1 system, before getting deep into tapering, deloading, race week nerves, and why most people probably overcomplicate the final few weeks before a race.
We discuss whether the cruise concept is a genuine step forward for the sport or a logistical headache waiting to happen, the pros and cons of time trial racing, why not televising it feels like a missed opportunity, and what the new Div 1 tier could mean for the future depth of HYROX racing.
Then we move into one of the biggest topics before Worlds season: tapering.
We cover:
Why tapering is about reducing fatigue, not magically gaining fitness
Why HYROX probably doesn’t need marathon-style tapers
Taper tantrums, phantom niggles and race week anxiety
Why keeping routine and frequency matters psychologically
How to structure the final 7-10 days before a race
Why “hero weeks” are usually a terrible idea
The difference between sharpening and peaking
Why consistency beats massive spikes in training volume
HRV, recovery scores and whether athletes should actually trust them race week
Singles vs doubles tapering considerations
How travel changes race week preparation
Why the best athletes improve because they recover better, not because they found some magical session
As always, plenty of rabbit holes, practical coaching discussion and probably more swearing than necessary. Standard procedure really.
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This week is with Scottish HYROX athlete Liam McCrory, who’s gone from a 1:02 first pro race to running 53:47 in an Elite 15 major in just over two years. We dig into how a background in football, years of disciplined S&C work, and balancing full-time work as a prison officer has shaped the way he trains and races.
We chat about:
Moving from football into HYROX and why the sport completely hooked him
The difference between “training” and just “working out”
How he structures training around full-time shifts and limited recovery time
Why he trains mostly alone and how he manages motivation and discipline
Sled strategy, pacing conservatively, and building strong second halves in races
Burpee broad jump technique and how plyometric work has helped his efficiency
Why he doesn’t bother with long runs anymore and instead uses bikes, ergs and controlled running volume
RPE, threshold training, race strategy and learning to race rather than chase times
Handling bad races, penalties, disappointment and missing qualification by seconds
What it’s actually like racing in the Elite 15 environment against the best in the world
Thoughts on the future of HYROX, world championships, doubles racing and where the sport is heading
A really good conversation around progression, consistency, balancing life with training, and what it actually takes to keep moving up in the sport without living like a full-time athlete. Humans do love voluntarily paying money to drag sleds around convention centres on industrial carpet. Strange species.
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In this episode, we get into one of the most asked-about areas in HYROX training: nutrition.
We’re not pretending to be dietitians, because that would be weird and also legally questionable, but we do cover the practical side of what we see with athletes every week. The main theme is pretty simple: nutrition should support performance first. If body composition changes happen as a by-product of good training, fine. But chasing weight loss aggressively while trying to train hard for HYROX is usually a fast route to poor recovery, worse sessions, injury risk, and feeling like death for no obvious reward.
We talk through body fat loss, weight gain for lighter athletes moving towards pro weights, caffeine, creatine, bicarbonate, beetroot juice, Nomio, carb loading, race-day meals, early morning training, fasted cardio, and whether you actually need gels during a HYROX race.
The answer to most of it, annoyingly for anyone who wants a magic protocol, is: it depends. Practise it, test it in training, and do not decide to reinvent your entire digestive system on race day because some bloke on Instagram said something was “science-backed”.
We also cover the weekend’s racing from Hong Kong and Helsinki, including strong performances across solo and doubles fields, and then finish with a fairly predictable rant about people selling absolute answers, miracle workouts, and pretending one session is the reason someone got good.
HYROX Hong Kong and Helsinki race recap
Why cutting weight for HYROX performance can be risky
RED-S, low energy availability, injury risk, and poor recovery
Why body composition should usually be a by-product, not the main goal
When weight gain might make sense for lighter athletes moving towards pro weights
Why “junk weight” probably will not help your sled push enough to justify carrying it for 8–9km
Caffeine before HYROX races and why 100–200mg is often enough
Why more caffeine is not always better unless you enjoy starting races like a panicked squirrel
Creatine for HYROX athletes and why it is one of the simplest useful supplements
Bicarbonate, buffering, and the very real risk of digestive disaster
Beetroot juice, nitrates, and marginal gains
Nomio and why newer supplements need a bit more caution before everyone throws money at them
Why the basics matter more than the supplement drawer
Carb loading for HYROX and why it does not need to look like a marathon binge
What to eat the day before a race
How long before a HYROX race your final proper meal should be
Fuelling early morning easy sessions
Why starting fasted is not always the same as staying fasted
How carbs during morning training can protect your second session of the day
Whether fasted training has any real place for HYROX athletes
Intra-race gels and whether they are physiologically necessary
The psychological benefit of taking carbs late in a race
Why you should never try new nutrition on race day
Why good programming repeats effective sessions instead of chasing novelty
Why “science-backed” does not mean “this is the only way”
Nutrition for HYROX does not need to be complicated, but it does need to match the demands of the sport. Eat enough, recover properly, fuel the hard work, keep race-week food boring, practise your race-day plan, and stop searching for a supplement to fix a training and recovery problem.
How to fuel HYROX training without overcomplicating it
Which supplements are actually worth considering
Why aggressive dieting and high-output training do not mix well
How to approach race-day eating without ruining your stomach
Why consistency beats novelty in both training and nutrition
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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 itOn 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 thingsWe 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.
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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.
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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
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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.
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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.
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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:
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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.
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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.
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Podcast Show Notes
In this episode, Chris and Aaron run a dedicated listener Q&A session, working through a range of questions that have come in from athletes training for upcoming HYROX races.
Before getting into the questions, they give a quick review of the recent American Regional race, discussing how the race unfolded, some standout performances, and what athletes can take away from the pacing and race dynamics.
The rest of the episode focuses on listener questions covering training structure, race preparation, and some of the practical challenges athletes run into when preparing for HYROX.
Questions covered in this episode
• Training for both a HYROX race and a marathon at the same time. Is it realistic when both are four months away?
• How to improve sled push and pull times if you do not have access to sleds in training
• Advice for athletes moving from Open to Pro and how training may need to change
• Race warm-ups: what actually helps performance and what people tend to overdo
• How to know when to increase your lactate threshold pace without formal testing
• Does maximal strength influence how easy the stations feel during a race?
• Is treadmill-only running a viable option when preparing for HYROX?A practical episode focused on answering real questions from athletes and explaining how these ideas play out in training and racing.
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In this episode of the Hyrox Coaching Podcast, the hosts delve into race strategy, focusing on pacing, recent race analyses, and techniques for key race components like the ski erg, sled push, and burpees. They emphasize the importance of controlled pacing to manage lactate levels and maintain performance throughout the race. The discussion includes insights from recent races in Taipei and Brazil, highlighting the competitive landscape and strategies for success in upcoming events. In this episode, the hosts discuss various strategies for optimizing performance in Hyrox competitions, focusing on specific exercises such as burpees, rowing, farmers carry, lunges, and war balls. They emphasize the importance of pacing, efficient transitions, and managing heart rate during the race. The conversation also highlights the significance of practice and preparation, particularly in understanding how to handle fatigue and maintain control throughout the race. The hosts share personal experiences and insights on training techniques that can lead to improved performance on race day.
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In this episode of the Hyrox Coaching Podcast, the hosts delve into the intricacies of threshold training, discussing its definition, importance, and how it applies to high-intensity events like Hyrox. They explore pacing strategies, the significance of understanding one's lactate threshold, and the various training methods that can enhance performance. The conversation also touches on the effectiveness of machine training for threshold work and addresses common questions from listeners about transitioning from doubles to solo racing. Overall, the episode provides valuable insights for athletes looking to optimize their training and race strategies.
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In this episode of the Hyrox Coaching Podcast, the hosts delve into the critical topic of aerobic capacity, discussing its significance in endurance sports, particularly in the context of Hyrox races. They explore the physiological aspects of aerobic performance, including the role of mitochondria, stroke volume, and lactate as a fuel source. The conversation emphasizes the importance of building a robust aerobic system through volume training and the need for mechanical efficiency in executing race strategies effectively. The hosts also highlight common pitfalls athletes face in managing their energy systems during races. In this conversation, Chris Bayens discusses the importance of training intensity, aerobic capacity, and muscle fiber types in relation to Hyrox competitions. He emphasizes the need for low-intensity training to build endurance and the significance of understanding muscle fiber types for optimal performance. The discussion also touches on the differences between open and pro categories in Hyrox and the misconceptions surrounding coaching and athletic performance.
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In this episode of the Hyrox Coaching Podcast, the hosts delve into the critical topic of load management, discussing its significance in training and performance. They explore how stress affects the body, the importance of recovery, and practical tips for managing load effectively. The conversation also touches on the balance between testing and training, emphasizing that race day should be the ultimate test of fitness. The hosts highlight the need for individualized approaches to training, considering each athlete's unique circumstances and stressors.
- Visa fler
