Hyrox Coaching Podcast
HYROX racing and no-nonsense coaching insights. Training breakdowns, race reviews and real talk from the sharp end with Chris Bayens and Aaron Woodman.
Episodes
HYROX Periodisation: Base Training, Threshold and VO2 Max
How should you structure HYROX training when you’re racing throughout the year and never really have a traditional off-season?In this episode, Aaron and Chris explain why HYROX periodisation doesn’t need to follow a traditional progression from general base training into strength, threshold and finally race-specific work.Instead, aerobic development continues throughout the season while training b
Cross-Training for HYROX: Bike, Ski, Row or StairMaster?
Which forms of cross-training actually improve your HYROX performance, and which ones simply add more fatigue?In this episode, Aaron and Chris explain how to use the bike, StairMaster, SkiErg, rower and other cardio machines to build a bigger aerobic engine without relying on endless running.They discuss the difference between developing general aerobic fitness and becoming more efficient at the s
Data, Feedback and Coaching the Person with Stephen Pelkofer
Aaron is joined by Elite 15 athlete and Threshold Lab founder Stephen Pelkofer for a conversation about what good coaching actually looks like beyond simply writing sessions.Drawing on his background in data science, basketball and elite HYROX racing, Stephen explains why he prefers to be data-informed rather than data-driven. They discuss how pace, heart rate and race splits can be useful, but on
Linda Meier: Winning, Pressure and Finding the Joy in Racing Again
Each week, I take one of the most useful ideas from the podcast and turn it into practical coaching notes you can apply to your own training and racing.Sign up here:https://www.wdmcoaching.com/newsletterIn this episode of the HYROX Coaching Podcast, Aaron and Chris are joined by Linda Meier to talk through the period after becoming HYROX World Champion, how that success changed the expectations
STOP WASTING YOUR FITNESS IN HYROX
This week, Aaron and Chris review a huge weekend of HYROX racing before getting into the main coaching discussion: the difference between fitness, conditioning and pacing, and why being fitter does not automatically mean you will race better.Fitness is the individual physical qualities you possess. Conditioning is your ability to express those qualities across the complete demands of HYROX. Pacing
How hard should Hyrox training be?
In this episode of the HYROX Coaching Podcast, Aaron and Chris look at how much intensity HYROX athletes actually need, and why simply making more of the week hard is rarely the answer.They start with the commonly quoted 80/20 rule and discuss where it came from, why it can be useful as a broad principle, but also why getting obsessed with exact percentages misses the point. HYROX has running, str
How to Run Faster Without Breaking Down
This week, Aaron and Chris are back with a race recap from Perth before getting into a set of questions around running development for HYROX athletes.The main discussion looks at how to improve running when time, running volume or impact tolerance is limited, why simply adding more speed work is often the wrong answer, and how frequency, volume and intensity should be progressed if the goal is to
How to Build a HYROX Week You Can Actually Recover From
In this episode of the HYROX Coaching Podcast, Aaron and Chris discuss how to organise a training week that produces adaptation rather than simply accumulating fatigue.They begin with double-training days: whether they are physiologically superior or mainly a practical way to organise greater volume while preserving the quality of each session. The key point is that a double day should be treated
How to Build a HYROX Programme That Actually Works
In this episode of the HYROX Coaching Podcast, Aaron and Chris work through the first batch of listener questions on coaching principles, programme design and what actually drives progress in HYROX.The main theme is simple: one hard session does not make you fitter. Progress comes from the whole body of work, with enough aerobic volume, threshold development, strength capacity, movement practice a
How Long Does It Take to Get Fitter? HYROX Adaptations, Fatigue and Race Pacing
In this episode of the HYROX Coaching Podcast, Aaron and Chris begin with a recap of the racing in Istanbul and Chengdu, including Ronc’s return, the first outing for Jake and Luke as a doubles partnership, the contrasting race conditions across the two venues and some unexpected performances.That leads into a wider discussion about HYROX course lengths and why comparing finishing times across dif
Hyrox Season 26/27 Preview
In this episode of the HYROX Coaching Podcast, Aaron and Chris are joined again by Adam Cheang to preview the 2026/27 HYROX season.They discuss the expanding race calendar, qualification changes, Elite 15 points, Challenger races, breakthrough athletes, major predictions and why execution may matter more than ever as the level continues to rise.GET THE WDM HYROX COACHING NOTESEach week, Aaron expa
Mastering Training Intensity: How to Optimize Your Workouts
In this episode, Aaron and Chris delve into the concept of training intensity, exploring how to measure it accurately and apply it effectively across different training modalities. They discuss common misconceptions, practical programming tips, and the importance of managing fatigue for optimal performance.
What HYROX Athletes Can Learn From Movement Standards
In 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 mov
Why HYROX Athletes Get Injured
In 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
Does Hyrox have an Off Season?
In 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.
Hyrox World Champs 2026 review - Mastering Race Strategy in Extreme Conditions
In 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.
Building Better HYROX Athletes with Adam Cheang
Episode 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 experience
HYROX performance: energy systems explained for Hyrox
In 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 athlete
Lee Tynan - Working Full time and training twice a day for Hyrox
Hosts 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 t
How To Actually Taper Properly for Hyrox
This 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 t
From Prison Officer To Elite 15: Liam McCrory’s Rise Through HYROX
This 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 hooke
Episode 17: HYROX Nutrition, Supplements, Race Fuelling
In 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 goo
Episode 16 – Strength vs Strength Endurance in HYROX
This 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,
Episode 15 - Mastering the Ergs with James Hall
In 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.
Episode 14 - Hyrox Q&A
In 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
Episode 13 - Heart Rate training for Hyrox
In 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.
Episode 12 - Doubles strategies for Hyrox
This 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, changeo
Hyrox Coaching Podcast - Episode 11 - Planning your Hyrox Season
Discover 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" a
Programme design for Hyrox
This episode covers the recent European, Middle East, and African Hyrox Championships, program design strategies, and insights into training, course analysis, and race preparation. Hosted by Hyrox coaches, it offers expert advice on optimizing training for endurance and high-performance racing.
Mastering Strength Endurance for Hyrox Success
This episode delves into the nuances of strength and endurance training for hyrox athletes, emphasizing efficiency, specificity, and long-term progress. The hosts discuss race strategies, training methods, and the importance of balancing aerobic capacity with muscular endurance.
Episode 8 - Hyrox Question & Answers
Podcast Show NotesIn this episode, Chris and Aaron run a dedicated listener Q&A session, working through a range of questions that have come in from athletes training for upcoming HYROX races.Before getting into the questions, they give a quick review of the recent American Regional race, discussing how the race unfolded, some standout performances, and what athletes can take away from the pac
Hyrox Racing Strategy
In this episode of the Hyrox Coaching Podcast, the hosts delve into race strategy, focusing on pacing, recent race analyses, and techniques for key race components like the ski erg, sled push, and burpees. They emphasize the importance of controlled pacing to manage lactate levels and maintain performance throughout the race. The discussion includes insights from recent races in Taipei and Brazil,
HCP - Episode 6 - Understanding thresholds for Hyrox
In this episode of the Hyrox Coaching Podcast, the hosts delve into the intricacies of threshold training, discussing its definition, importance, and how it applies to high-intensity events like Hyrox. They explore pacing strategies, the significance of understanding one's lactate threshold, and the various training methods that can enhance performance. The conversation also touches on the eff
Episode 5 - Aerobic Capacity
In this episode of the Hyrox Coaching Podcast, the hosts delve into the critical topic of aerobic capacity, discussing its significance in endurance sports, particularly in the context of Hyrox races. They explore the physiological aspects of aerobic performance, including the role of mitochondria, stroke volume, and lactate as a fuel source. The conversation emphasizes the importance of building
HCP - Episode 4
In this episode of the Hyrox Coaching Podcast, the hosts delve into the critical topic of load management, discussing its significance in training and performance. They explore how stress affects the body, the importance of recovery, and practical tips for managing load effectively. The conversation also touches on the balance between testing and training, emphasizing that race day should be the u
HCP - Episode 3 - Periodisation
In Episode 3 of the Hyrox Coaching Podcast, Aaron and Chris delve into the concept of periodization, a critical component of effective training for high-performance athletes. They explore how to strategically plan training stress over time to optimize performance and recovery. The episode covers the importance of balancing aerobic capacity, strength endurance, and movement efficiency, while also a
Episode 2 - Phoenix Solo review
In this episode of the Hyrox Coaching Podcast, Aaron and Chris delve into the recent Phoenix solo races, providing a detailed analysis of both the women's and men's performances. They discuss the critical role of pacing strategies, the impact of sled track conditions, and the importance of war balls in determining race outcomes. The hosts also share insights on maintaining fitness during i
Hyrox Coaching Podcast Episode 1
Join Aaron Woodman and Chris Baynes in the inaugural episode of the Hyrox Coaching Podcast, where they delve into the intricacies of training, performance, and sports science. Discover their coaching philosophies, the importance of aerobic capacity, and insights into the evolving world of Hyrox racing. Perfect for athletes and enthusiasts eager to enhance their understanding and performance. #Hyro
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