Podcast
The ROX Lab
Hosted by Perform Better · EN
The ROX Lab is your go-to source for everything HYROX. From race prep to recovery, we break down what it takes to perform at your best. Get expert training tips, race-day strategies, and insights from Elite 15 athletes, Coaches, and Physical Therapists who live and breathe HYROX. Learn how to structure your workouts, master your pacing, and fine-tune your gear so you can train smarter and dominate on race day. Whether you’re a first-time competitor or chasing a podium finish, The ROX Lab helps you build strength, endurance, and confidence, one workout at a time.
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17episodes
Episodes
Newest firstAll episodes
Abby Burton: Evolve Fitness PHL, HYROX Sim Series
2w ago00:36:50Tap to summarizeAbby Burton shares her career journey from being an attorney to becoming a co-owner of Evolve, a functional fitness gym. She discusses her passion for fitness, love for Philadelphia, the impact of HYROX on the gym, and the community and engagement through HYROX events. The conversation concludes with a discussion about the Youngstars event and its significance. The conversation covers the detailed planning and execution of HYROX events, including logistics, community engagement, fitness experiences, and sports interests. It also delves into the motivational message of 'Do It Now' as a guiding philosophy.TakeawaysPassion for fitness led to co-ownership of EvolveHYROX had a significant impact on the gym and community engagement Event planning involves meticulous coordination and operational considerations.Community engagement and feedback are essential for continuous improvement.The 'Do It Now' philosophy serves as a powerful motivational message for action and decision-making.Chapters00:00 Introduction and Career Journey01:26 Passion for Fitness and Ownership02:34 Love for Philadelphia and Community03:09 Cheesesteak and Gym Facilities08:08 HYROX Impact on the Gym11:04 Community and Engagement through HYROX13:38 HYROX Simulation Series and Events19:20 Youngstars Event and Conclusion19:27 Event Planning and Coordination20:16 Logistics and Operational Considerations23:08 Continuous Improvement and Feedback25:40 Community Engagement and Participation29:20 Fitness and HYROX Experience33:33 Sports and Favorite Player35:39 Motivational Message: Do It Now
Transcribe →Nik Hecht: CrossFit Games HYROX Youngstars, Evolve Fitness PHL
2w ago00:38:19Tap to summarizeThe conversation covers the preparation for the CrossFit Games, including training, competition, and goals. It also delves into the topic of youth fitness and training, discussing the YoungStars HYROX event and the importance of proper training for children. The conversation covers the rise of fitness for youth, the HYROX event for kids, the variety of fitness classes and programs offered at Evolve Fitness PHL, the introduction to CrossFit and fitness journey, elite fitness and training advice, and a community and fitness message.TakeawaysCrossFit Games PreparationTraining for CrossFit GamesYouth Fitness and Training Fitness for youth is on the riseHYROX event for kidsEvolve Fitness PHL offers a variety of fitness classes and programsChapters00:00 CrossFit Games Preparation15:06 Youth Fitness and Training19:42 Youth Fitness and HYROX22:41 Evolve Fitness PHL and Co-Ownership25:26 Functional Fitness and HYROX Classes26:34 Introduction to CrossFit and Fitness Journey31:35 Elite Fitness and Training Advice35:50 Community and Fitness Message
Transcribe →HYROX NYC: Athlete Interviews
3w ago00:31:07Tap to summarizeLive athlete interviews at 2026 HYROX NYC
Transcribe →Greyson Kilgore: New HYROX Rules, Wall ball tech, and How to find your perfect pace on race day
4w ago00:50:17Tap to summarizeMatt and Greyson discuss their training updates, the HYROX rule changes, race etiquette, judging controversies, the burpee broad jump rule change, and squat depth and training techniques. The conversation covers mobility and skill training for endurance, wall ball technique and efficiency, optimal wall ball catch and release techniques, pacing strategies for HYROX racing, and the negative split concept in endurance racing. The discussion emphasizes the importance of mobility and skill in endurance racing, techniques for efficient wall ball execution, and the impact of pacing on race performance.TakeawaysHYROX rule changes impact race dynamicsRace etiquette and judging controversies affect athlete experience Importance of mobility and skill in endurance racingEfficient wall ball technique and release methodsChapters00:00 Introduction and Training Update05:42 Burpee Broad Jump Rule Change20:18 Squat Depth and Training Techniques27:18 Wall Ball Catch and Release Techniques37:28 Negative Split Concept in Endurance Racing
Transcribe →Coach Pat Livesey Jr.
Jun 2300:09:26Tap to summarizeCoach Pat discusses the training culture at his facility, the HYROX competition, and shares insights on race strategy and training. He also shares his athletic background, favorite pre-race meal, and tips for HYROX sled and sled pull.TakeawaysFunctional fitness training for athletically minded individualsRace strategy and training for HYROX competition
Transcribe →Coach Page Fectaeu
Jun 2300:10:17Tap to summarizeThe conversation covers Coach Page's journey to Athletes Acceleration, her experience with HYROX training, the growing popularity of HYROX, and her transition to the pro division. Additionally, it delves into her athletic background, training experiences, and rapid fire questions related to HYROX and fitness.TakeawaysHYROX TrainingAthletic Background
Transcribe →The HYROX Rowing Coach: Keelan Good
Jun 1900:44:11Tap to summarizeThe conversation covers Keelan Good's background in rowing (team USA, Princeton), his involvement in HYROX and his mission to make rowing more accessible. He also provides tips for improving rowing technique and discusses the transition from rowing to HYROX. The conversation covers topics related to rowing, HYROX training, and mindset. Keelan shares insights on rowing technique, drag factor, running training, and recovery methods. He emphasizes the importance of long, steady-state training and the mindset of contributing to success. The conversation also delves into Keelan's social media presence and upcoming events.TakeawaysRowing is a complete sport that develops character and fitness.Keelan Good is on a mission to make rowing more accessible and promote the sport through high rocks. Steady-state training is crucial for building endurance and fitness.Contributing to the community and adding value leads to success and opportunities.Keelan emphasizes the importance of mobility, yin yoga, and long, slow, boring mileage for recovery and fitness.Chapters00:00 Introduction and Rowing Background07:50 Mission to Make Rowing Accessible13:36 Transition to HYROX22:55 Rowing Technique and Drag Factor30:34 Social Media Presence and Future Events
Transcribe →HYROX Miami: Live! Athlete Interviews
Jun 500:17:27Tap to summarizeThe conversation captures the excitement and preparation of athletes before a HYROX MIAMI competition. It also delves into their training experiences, gym affiliations, and event expectations. The athletes share their dedication, commitment, and achievements, highlighting their athletic backgrounds and journey.TakeawaysDedication and commitment to trainingAthletic background and training experience
Transcribe →NYC HYROX: Greyson Kilgore
Jun 300:21:55Tap to summarizeThe conversation covers the introduction of the Challenger Division and its significance, the qualifying process and points system, challenges faced in outdoor racing, race performance and competition, the competitiveness of global athletes, training cycle and preparation, balancing training and family, parenting and fitness, and the importance of endurance and discomfort in fitness and life.TakeawaysChallenger DivisionElite FifteenTraining and Racing ChallengesChapters00:00 Introduction and Challenger Division06:05 Race Performance and Competition14:14 Balancing Training and Family20:02 Endurance and Discomfort
Transcribe →Greyson Kilgore: The ROX Lab Summit
May 600:26:18Tap to summarizeThe conversation covers the upcoming ROX Lab Summit and Perform Better Summit, focusing on HYROX training, coaching, and race preparation. Greyson Kilgore shares insights on the significance of HYROX, training methodologies, and the coaching approach for HYROX athletes. The conversation also delves into the unique aspects of HYROX as a fitness competition and the importance of running in HYROX training.TakeawaysHYROX is a rapidly growing fitness movement with a unique combination of movements and energy demands.Effective HYROX training involves a balance of aerobic and power-based exercises, focusing on running under duress.Coaches and gym owners need to be strategic in programming high rocks workouts to avoid overtraining and injury risk.Chapters00:00 Introduction to HYROX and Summit Events07:10 Unique Aspects of HYROX as a Fitness Competition18:39 Simulations and Effective Programming for HYROX Training
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