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
16episodes
Episodes
Newest firstAll episodes
What HYROX Athletes Can Learn From Movement Standards
1w ago00:57:37Tap to summarizeIn 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
Transcribe →Why HYROX Athletes Get Injured
2w ago01:02:55Tap to summarizeIn 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
Transcribe →Does Hyrox have an Off Season?
3w ago01:07:46Tap to summarizeIn this episode, we explore the evolving landscape of Hyrox training and competition, emphasizing the lack of a traditional off-season, strategic periodization, and the importance of smart training adjustments throughout the year.
Transcribe →Hyrox World Champs 2026 review - Mastering Race Strategy in Extreme Conditions
Jun 2400:54:33Tap to summarizeIn this episode, Aaron and Chris analyze the recent Hyrox World Championships, discussing race strategies, rule clarifications, and insights into athlete performances in challenging conditions. They also explore the implications for future competitions and rule adjustments.
Transcribe →Building Better HYROX Athletes with Adam Cheang
Jun 1701:11:45Tap to summarizeEpisode 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
Transcribe →HYROX performance: energy systems explained for Hyrox
Jun 1101:15:31Tap to summarizeIn 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.
Transcribe →Lee Tynan - Working Full time and training twice a day for Hyrox
Jun 401:05:49Tap 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
May 2801:14:14Tap 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
May 2300:55:04Tap 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
May 1400:54:48Tap 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
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