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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10episodes
Episodes
Newest firstAll episodes
HYROX Miami: Live! Athlete Interviews
4d 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
6d 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
Transcribe →Tuğçe Melis Eminoğlu: HYROX Athlete in Turkey
Mar 300:38:34Tap to summarizeThe conversation covers Tuğçe Melis Eminoğlu's background, certifications, and training, as well as her experience with the Nike Training Team, rowing competition, HYROX and the CrossFit Open. It also delves into her racing style, mindset, and mental preparation for competition. Additionally, it explores the growth of HYROX in Turkey and worldwide, the supportive community, and offers encouragement for potential HYROX competitors.TakeawaysMindset is the key to successAdaptive athletes focus on what they can do, not what they can't
Transcribe →Immie Cross of ExSurgo Strong & Fit
Feb 1900:48:08Tap to summarizeImmie Cross, a 60-time elite Spartan podium, 19 high rocks podiums, and 16 gold medals, shares insights on HYROX challenges, nutrition, and post-race recovery. She discusses her fitness background, inspirations, and success in HYOX competitions, providing valuable takeaways on training, fueling, and competing in HYROX events. The conversation covers the evolution and popularity of HYROX events, her background and introduction, an overview of their HYROX gym events and clinics, the use of equipment and technique clinics, mindset and mental preparation for racing, strategy discussions for doubles planning, experience with mixed doubles racing, and the origin of The ROXLab and gym philosophy.TakeawaysHigh Rocks nutrition and fuelingTraining for High RocksCompeting in High Rocks High Rocks Gym EventsTraining and Technique ClinicsMindset and Mental PreparationChapters00:00 Introduction and Athletic Achievements05:30 Post-Race Recovery and Nutrition11:39 Favorite Books and Background in Fitness17:31 Participation and Success in High Rocks Competitions24:06 Evolution of High Rocks Events and Popularity29:23 Rowing and Skiing Technique37:35 The Origin of The Rocks Lab and Gym Philosophy
Transcribe →The LAB Method: Sarah McCaffery
Jan 2900:55:44Tap to summarizeThe conversation begins with an introduction and a chat about the weather, followed by a discussion about the guest's background and move to South Florida. The conversation then covers the guest's dogs and the local area, leading into a detailed discussion of the Lab Method and community engagement. The conversation concludes with a discussion about the guest's transition from dance to fitness. The conversation covers a range of topics related to fitness, movement, and wellness. It emphasizes the importance of an individualized approach to movement, the influence of social media on fitness, the versatility of kettlebells, the significance of recovery and wellness, client success and misconceptions, simplicity and honesty in fitness messaging, connecting with the fitness community, and closing remarks and future connection. The key takeaways include the importance of an individualized approach and the consistency of fitness habits.TakeawaysCommunity-driven fitnessFunctional strength trainingTransition from dance to fitness Individualized approachConsistency is keyChapters00:00 Introduction and Weather Chat09:50 The Lab Method and Community Engagement21:52 Transition from Dance to Fitness31:33 Individualized Approach to Movement41:04 The Versatility of Kettlebells47:36 Recovery and Wellness57:22 Simplicity and Honesty in Fitness
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