Podcast
Hyrox Coaching Podcast
Hosted by Aaron · EN
HYROX racing and no-nonsense coaching insights. Training breakdowns, race reviews and real talk from the sharp end with Chris Bayens and Aaron Woodman
10episodes
Episodes
Newest firstAll episodes
Lee Tynan - Working Full time and training twice a day for Hyrox
6d ago01:05:49Tap to summarizeHosts 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 HYROXWhy compromise running humbled him more than any stationHow easy aerobic work completely changed his performancesLetting go of chasing size and aesthetics for performanceBuilding structure and trusting long-term coachingBalancing full-time teaching, family life, and 14-15 hours of training per weekEarly mornings, late sessions, and making HYROX fit around real lifeFueling for performance instead of dieting for aestheticsWhy most HYROX athletes probably underfuelDoubles race strategy and why Aaron does more station work despite being “less strong”How they dynamically split stations during racesWhy comparison ruins enjoyment in HYROXThe reality of Elite 15 level fitnessThe pressure of racing regularly and chasing pointsLee’s chaotic Chicago Worlds experience after travel disasters nearly stopped him getting to the start lineTapering vs staying sharp before racesHYROX doubles goals for next season and the new Division 1 formatA 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.
Transcribe →How To Actually Taper Properly for Hyrox
2w ago01:14:14Tap to summarizeThis 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 fitnessWhy HYROX probably doesn’t need marathon-style tapersTaper tantrums, phantom niggles and race week anxietyWhy keeping routine and frequency matters psychologicallyHow to structure the final 7-10 days before a raceWhy “hero weeks” are usually a terrible ideaThe difference between sharpening and peakingWhy consistency beats massive spikes in training volumeHRV, recovery scores and whether athletes should actually trust them race weekSingles vs doubles tapering considerationsHow travel changes race week preparationWhy the best athletes improve because they recover better, not because they found some magical sessionAs always, plenty of rabbit holes, practical coaching discussion and probably more swearing than necessary. Standard procedure really.
Transcribe →From Prison Officer To Elite 15: Liam McCrory’s Rise Through HYROX
2w ago00:55:04Tap to summarizeThis 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 himThe difference between “training” and just “working out”How he structures training around full-time shifts and limited recovery timeWhy he trains mostly alone and how he manages motivation and disciplineSled strategy, pacing conservatively, and building strong second halves in racesBurpee broad jump technique and how plyometric work has helped his efficiencyWhy he doesn’t bother with long runs anymore and instead uses bikes, ergs and controlled running volumeRPE, threshold training, race strategy and learning to race rather than chase timesHandling bad races, penalties, disappointment and missing qualification by secondsWhat it’s actually like racing in the Elite 15 environment against the best in the worldThoughts on the future of HYROX, world championships, doubles racing and where the sport is headingA 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.
Transcribe →Episode 17: HYROX Nutrition, Supplements, Race Fuelling
4w ago00:54:48Tap to summarizeIn 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 recapWhy cutting weight for HYROX performance can be riskyRED-S, low energy availability, injury risk, and poor recoveryWhy body composition should usually be a by-product, not the main goalWhen weight gain might make sense for lighter athletes moving towards pro weightsWhy “junk weight” probably will not help your sled push enough to justify carrying it for 8–9kmCaffeine before HYROX races and why 100–200mg is often enoughWhy more caffeine is not always better unless you enjoy starting races like a panicked squirrelCreatine for HYROX athletes and why it is one of the simplest useful supplementsBicarbonate, buffering, and the very real risk of digestive disasterBeetroot juice, nitrates, and marginal gainsNomio and why newer supplements need a bit more caution before everyone throws money at themWhy the basics matter more than the supplement drawerCarb loading for HYROX and why it does not need to look like a marathon bingeWhat to eat the day before a raceHow long before a HYROX race your final proper meal should beFuelling early morning easy sessionsWhy starting fasted is not always the same as staying fastedHow carbs during morning training can protect your second session of the dayWhether fasted training has any real place for HYROX athletesIntra-race gels and whether they are physiologically necessaryThe psychological benefit of taking carbs late in a raceWhy you should never try new nutrition on race dayWhy good programming repeats effective sessions instead of chasing noveltyWhy “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 itWhich supplements are actually worth consideringWhy aggressive dieting and high-output training do not mix wellHow to approach race-day eating without ruining your stomachWhy consistency beats novelty in both training and nutrition
Transcribe →Episode 16 – Strength vs Strength Endurance in HYROX
May 801:05:43Tap to summarizeThis 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.
Transcribe →Episode 15 - Mastering the Ergs with James Hall
May 100:59:13Tap to summarizeIn 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.
Transcribe →Episode 14 - Hyrox Q&A
Apr 2301:13:45Tap to summarizeIn 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
Transcribe →Episode 13 - Heart Rate training for Hyrox
Apr 1700:51:59Tap to summarizeIn 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.
Transcribe →Episode 12 - Doubles strategies for Hyrox
Apr 901:28:08Tap to summarizeThis 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.
Transcribe →Hyrox Coaching Podcast - Episode 11 - Planning your Hyrox Season
Apr 300:50:57Tap to summarizeDiscover 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:
Transcribe →