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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13episodes
Episodes
Newest firstAll episodes
Coach Pat Livesey Jr.
1w ago00:09:26Tap 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
1w ago00:10:17Tap 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
2w ago00:44:11Tap 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
4w ago00:17:27Tap 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
4w ago00:21:55Tap 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
Transcribe →Daria: The Training Lab NYC
May 600:40:17Tap to summarizeThe conversation covers the integration of HYROX into gym facilities, business aspects, client engagement, and financial viability. It also explores the guest's participation in the Perform Better: ROX Lab Summit, HYROX World Championships, as well as her training journey for HYROX and the New York City Marathon. The chapters provide valuable insights for gym owners and fitness professionals looking to integrate HYROX into their facilities and engage with their communities effectively.TakeawaysHYROX IntegrationCommunity ConnectionChapters00:00 Introduction and Training Lab06:01 Success Factors in HYROX Implementation19:18 Space and Equipment for HYROX Classes26:23 Financial Viability of HYROX33:03 Teaching at the ROX Lab Summit38:24 Training for HYROX and Marathon
Transcribe →HYROX DC: Americas Championships: Live! Athlete Interviews
Mar 900:14:33Tap to summarizeThe conversation covers the athlete's performance and experience at the HYROX Americas Championships, highlighting their achievements and challenges. It also delves into the community support and connection among the athletes, emphasizing the camaraderie and encouragement. Additionally, it explores the training and preparation of the athletes, as well as their motivation and endurance in participating in high-intensity races and competitions.TakeawaysAthlete's PerformanceCommunity Support**some of the audio had to be omitted due to some file corruption errors... so if you are looking for your interview and cant find it we are sorry it didn't make the final cut!
Transcribe →Katie Duke: Live at HYROX Vegas
Mar 500:20:25Tap to summarizeThe conversation covers Katie Duke's arrival in Vegas, preparation for the HYROX event, training techniques, nutrition and recovery strategies, race day preparation, injuries and recovery modalities, encouraging participation in HYROX, race day mindset and mantra, and where to find Katie Duke online. Katie shares insights into her training, preparation, and mindset for the upcoming event, providing valuable tips for athletes and enthusiasts alike.TakeawaysPreparation for HYROX eventNutrition and recovery strategiesTraining techniques and race day preparationChapters00:00 Arrival in Vegas and Race Preparation06:05 Introduction and Background12:10 Injuries and Recovery Modalities17:35 Encouraging Participation in HYROX
Transcribe →Greyson Kilgore: Live at HYROX Vegas
Mar 500:20:13Tap to summarizeGreyson Kilgore shares insights on his race preparation, favorite go-to snacks before a race, and his warm-up and race day strategy. He also discusses his background as an athlete and coach, as well as his approach to encouraging participation in HYROX races. Additionally, he shares his mantra for race performance and recovery systems.TakeawaysHYROX race preparationFavorite go-to snack before a raceWarm-up and race day strategyChapters00:00 HYROX Las Vegas Event06:29 Athlete Background and Race Strategy12:25 Warm-Up and Race Day Routine17:38 Mantra for Race Performance
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