HYROX HEROES the PODCAST
Your ultimate guide to conquering the world of HYROX. Whether you're a first-timer or a seasoned competitor, this podcast delivers everything you need to know to elevate your performance and crush your goals. Join each week as we dive into training tips, race strategies, and the latest news in the HYROX community. Hear from top athletes, coaches, and industry experts who share insights and stories to inspire and motivate you. Tune in to become part of the HYBRID Heroes community and take your fitness journey to the next level.
Episodes
INTRODUCING HYROX HEROES
Episode 1 of the HYROX HEROES PODCAST.
In this intro episode get to know Damian Votta a founder of HYROX HEROES and the story so far of HYROX HEROES!!!!
Lets go!!!!
Top 5 Mistakes People Make When Training for Their First HYROX
In this episode, we dive into the top five mistakes that people often make when they start training for their first HYROX event. From doing too much too soon, to neglecting strength training, to not understanding the rules of the event, we cover it all. Whether you're a HYROX newbie or someone looking to improve your performance, this episode is packed with insights to help you avoid common pitfal
How to structure HYROX TRAINING for beginners! The complete guide!
If your new to HYROX and stuck wondering how to structure your training so that you can keep things simple, avoid training mistakes, improve your running, keep motivated and follow a plan that works for you! Then this video will explain all!
The full video can be found on youtube, link below👇
https://youtu.be/o86I5zv9Ses?si=T7qEmwS8JhcMU7fn
or by joining our FREE HYROX HEROES CREW today, Link b
Shave minutes off your HYROX time INSTANTLY from understanding this one thing!
In this episode, we dive into one of the most overlooked yet powerful strategies to improve your HYROX race time. If you’ve ever wondered how the top athletes shave off precious minutes, this is the secret they’re using. We’ll break down why it's costing you more than you think and how mastering this skill will not only boost your performance but also strengthen your mental game.
Tune in to lea
The Realities of Training for HYROX: Strengths, Struggles, and Success
In this episode, we dive into the truth about what it really takes to train for a HYROX event. I’m breaking down the common misconceptions many athletes face when preparing for their first race, including the time and dedication it actually requires. We’ll explore why an 8 to 12-week program may not be enough, and why your first HYROX is just the start of many great performances to come.
I also d
Reward the Pacer: Building Consistency and Sustainability in HYROX Training
In this episode, we’re diving deep into the “reward the pacer” mentality, a game-changing approach championed by James Fitzgerald at OPEX Fitness. Discover how prioritizing consistent, sustainable effort over all-out intensity can lead to long-term success in your fitness journey. We’ll cover the key principles, like setting maintainable pace goals, focusing on quality over quantity, and using RPE
The Secrets Behind Our HYROX Mixed Doubles Success & How you can Learn from us to smash your next HYROX doubles event
In this episode, we’re taking you behind the scenes of our HYROX journey, sharing everything we’ve learned from training for two intense races this year. Join us as we dive into the highs and the hard-fought lessons from each event, revealing what we believe has laid the foundation for our success as a doubles team.
We’ll also be breaking down the mindset, training strategies, and trust that kee
21 Traits for HYROX Success: Becoming a Better Human
What does it take to conquer HYROX and come out stronger, not just as an athlete but as a person? In this episode, we explore the 21 essential traits you need to succeed at HYROX and how these traits will transform your life. From grit and resilience to humility and fearlessness, HYROX is more than just a race—it’s a journey of personal growth.
Join us as we unpack each of these traits, explainin
Balancing Running & Strength Training for HYROX: Tips for Every Fitness Level
In this episode, we dive deep into the art of balancing running and strength training for HYROX, whether you’re just starting out, building consistency, or looking to push your limits at an advanced level.
Here’s what you’ll learn:
✅ The specific focus areas for beginners, intermediates, and advanced athletes.
✅ How to identify and overcome the reasons you might not be making progress.
✅ Practica
How to BEST Prepare for Your Upcoming HYROX Race
Are you gearing up for your next HYROX race or preparing to tackle your first one? In this episode, we dive deep into everything you need to know to perform your best. From the final training block and how to taper effectively, to building the right mindset and nailing your race day strategy—we’ve got you covered.
We’ll also explore the importance of nutrition during the final week, handling race
HYROX Taper Week Depression– The Emotions, Science and Strategies
Taper week is one of the most critical yet emotionally challenging phases of preparing for a HYROX event. In this episode, we dive deep into the common feelings of restlessness, sadness, and anxiety many athletes experience as they reduce training volume and prepare for race day. We explore the science behind these emotions, including how tapering affects neurotransmitters like serotonin and dopam
HYROX Melbourne 2.0 Recap: Key Takeaways and Lessons for HYROX Success
In this episode, we break down everything you need to know from HYROX Melbourne 2.0 right here in Australia! From standout moments and incredible performances to lessons that will transform the way you train for HYROX, we cover it all. You'll hear about:
The key principles that led to so many amazing results.
Crew members who smashed their goals and qualified for the World Championships.
The fu
Start Before the New Year: Set Your Goals, Build a Plan and Take Action
Are you tired of ending the year with the same old resolutions, only to feel stuck when the new year rolls around? In this episode, we’re breaking down how you can take control and start now—yes, before the new year.
We’ll explore:
• The power of goal-setting: What you want, why you want it, and when you’ll achieve it.
• The importance of aligning your goals with your values.
• Why motivation
Why overcomplicating HYROX training will see you fail and how SIMPLE wins everytime!
Are you guilty of doing too much, too fast when it comes to HYROX training?
You're not alone! In this episode, we explain why keeping your training simple and focused will help you prepare more effectively for HYROX, whether it's your first race or your tenth.
We dive into why overcomplicating your workouts leads to burnout and how a structured, simple plan can improve your overall performance
Your Beginner Gainz WILL END! Why this is good and how to continue to maximize your progress.
In today’s episode, we’re exploring the phenomenon of “Beginner Gainz”—the rapid progress you experience when you first start a structured training program or set a big goal, like competing in HYROX. We’ll break down why beginners see such massive improvements early on, what happens when progress starts to plateau, and how to keep making gains over time.
Whether you’re new to HYROX or looking to
How to structure your HYROX training over a year and inbetween races - Why beginners and the elite make the same mistake!
In this episode of the Hybrid Heroes Podcast, we break down the ideal HYROX training structure for a full year, helping you plan for peak performance throughout your season. Whether you're a beginner or a seasoned pro, there's a right way and a wrong way to train between races.
We discuss:
How to periodize your HYROX training year.
What the best athletes do to train between races.
The #1 mistake
Mastering your HYROX Race Week
Race week is here, and we’re breaking down everything you need to know to feel prepared, confident, and ready to perform! In this episode, we’ll guide you through:
✔️ Pre-race week preparation and why it starts months in advance.
✔️ Tapering science: What it is, how to do it, and why it boosts performance.
✔️ Nutrition strategies to stay fueled and hydrated.
✔️ Race day habits, mindset, and strate
HYROX Auckland: Lessons from the World's First One-Lap Race & Mindset Shifts for Success
In this episode of the Hybrid Heroes Podcast, we dive into our experience at HYROX Auckland—the world’s first one-lap race. From the unique challenges of the new format to the mindset needed to race smart, we cover the biggest lessons from this groundbreaking event.
Key Takeaways:
🏃♂️ What We Learned from the One-Lap Format
💡 Why Every Race Doesn't Need to Be a PB
🎯 How to Set Race Goals That S
Comparison is the Thief of Joy – How To Focus Back on You and Run Your Own HYROX Race
Ever felt like you’re falling behind in your HYROX training because others seem faster, stronger, or more experienced? You’re not alone. But here’s the truth—HYROX is YOUR journey, and comparison is only helpful if it inspires, not if it holds you back.
In this episode, we break down:
✅ Why 99% of HYROX participants are not elite athletes (and why that’s a good thing!)
✅ The psychology of compari
How we broke PBs at HYROX Brisbane and HOW YOU CAN TOO!
HYROX Brisbane was the biggest and fastest event yet! The Hybrid Heroes squad showed up and delivered, with new PBs, records, and game-changing performances. In this episode, we break down:
🔹 What led to our athletes’ massive improvements – Training, mindset & execution.
🔹 The role of nutrition in HYROX success – Fueling for performance & recovery.
🔹 How to calculate your BMR, TDEE & macros to tr
Train Smart NOT Hard! Tailoring your HYROX training for success and avoid burning out
In this episode we tackle the concept of 'training smart, not hard.' Learn why adopting a training plan that isn't suited to your specific stage, whether you're just starting out, consistently improving, or pushing for professional peaks can lead to training inefficiencies. We uncover the dangers of a mismatched training regimen, from burnout and injuries to mood swings and quitting your training
How to Train Like an Athlete Without Quitting Your Day Job
Let’s be real…
Most people believe that to train like an athlete, you need to live like one — multiple training blocks a day, perfect sleep, an unlimited supply of Tupperware meals, and a schedule that’s completely free of real-world responsibilities.
❌ FALSE.
You do not need to train 10+ hours a week to look, feel, and perform like a weapon.
In today’s episode, I’m pulling back the curtain on h
How to Avoid Burnout, Poor Performance, and Injury in HYROX Training
In this episode, we break down one of the biggest mistakes we see in HYROX training: overloading your body too soon and too fast.
Burnout, injury, poor race day performance — they’re all preventable if you take the right approach.
We’ll cover:
How to spot the early signs of overtraining and burnout
The importance of progressive, sustainable training
Why more volume isn’t always better (especia
You Are Your HYROX Breakthrough: 6 Truths Holding You Back From Your Best Time
Your Biggest HYROX Obstacle Isn’t the Workout — It’s You
In this episode, I share the six most important lessons I’ve learned as a coach and athlete to help you crush your HYROX goals — without falling into the trap of burnout, overtraining, or chasing someone else’s finish time.
Inside:
– How to set realistic goals based on your life
– Aligning your training, lifestyle, and mindset
– Why your
The Mind Game of HYROX: Understand your mind and unlock your next level!
Most people think HYROX is won in the gym.
But it’s actually won in your mind.
In this episode, I dive deep into:
The 6 Human Needs from Tony Robbins and how they shape your training behaviour
Why the stories we tell ourselves become self-fulfilling roadblocks
How to rewire your mindset with journaling, meditation, and tracking small wins
Why identity is everything — and how to build one that
Can You Really Get HYROX Ready in Just 4 Weeks? YES ANYONE AT ANY FITNESS LEVEL CAN BENEFIT FROM THIS!
In this episode, we break down the myths around “readiness” and show you what’s actually possible in just 4 weeks of focused prep — even if you’re feeling behind, underprepared, or overwhelmed.
We’ll cover:
The 3 most common situations we see athletes in (and how to shift out of them)
The 5 principles that create real, repeatable results
What to actually focus on in your final 4 weeks of prep
How Confident HYROX Athletes Train, Think & Perform — 12 Things They Do Differently
Episode Description:
In today’s episode, we’re diving deep into the mindset and habits of confident HYROX athletes — the ones who show up calm, composed, and ready to perform.
Let’s be honest — many of us feel overwhelmed, anxious, or completely unprepared in the lead-up to race day. But it doesn’t have to be that way.
In this episode, I share 12 core habits that confident HYROX athletes live by
HYROX World Champs Debrief: Sled Controversy, Judging Drama & Lessons for Everyday Athletes
The HYROX World Championships 2025 just wrapped and wow, there’s a LOT to talk about.
From the new sled turf and strict judging to relay race chaos, injuries, DQs, and the lessons every athlete needs to hear… this episode dives deep into what really happened and what it means for your HYROX training and prep.
Whether you’re racing for your first HYROX or chasing a world championship, this is you
The Everyday Hero Doing 10 HYROX Races, In 1 Weekend, For 1 Massive Cause.
What drives an everyday bloke to take on 10 HYROX races in a single weekend?
In this episode, Damian sits down with Eliot — a full-time carpenter, husband, and volunteer — who's gearing up to do something extraordinary: compete in 10 HYROX events across 3 days at HYROX Sydney. But this isn’t just about fitness. It’s about purpose.
Eliot shares his powerful transformation story — from late nights
HYROX Sydney Recap: The Biggest HYROX in the World & The Stories You Didn’t Hear
HYROX Sydney 2025 – what a weekend! In this episode, Damian unpacks the biggest HYROX event in the world to date, with over 19,000 timed competitors and a sea of community, energy, and personal breakthroughs.
You’ll hear:
What made this HYROX so special (hint: overhead bridges, live start shoot cams, and wild merch drops).
How athletes like Gab & Jordan went from everyday life to dominating pod
Breaking Sub-60 — The 10 Lessons That Changed Everything
After 12 months of chasing, failing, and learning — I finally cracked the sub-60 HYROX doubles milestone at HYROX Sydney alongside my partner Jordan.
But this result wasn’t just about crossing the finish line under 60 minutes. It was about what I became in the process.
In this episode, I take you behind the scenes of my fourth HYROX doubles attempt and break down the 10 key lessons that got me h
ALL MY HYROX SECRETS REVEALED: How to Train for HYROX, I Explain it ALL!!! The Complete Coaching Blueprint
If you're training for HYROX — this episode is your playbook.
Coach Damian Votta breaks down the exact training blueprint to help you build strength, improve endurance, and dominate race day — whether you're a first-timer or looking to PB.
You’ll learn:
How to assess your current fitness level
What your strength and cardio training should actually look like
How to build your aerobic engine wi
20 Problems Every HYROX Athlete Faces (And How to Beat Them)
Whether you’re training for your first HYROX or chasing a PB, the road to race day is full of challenges. In this episode, I break down the 20 biggest problems Hyroxers face — from brutal sled pushes and grip fatigue to pacing mistakes, mental drop-offs, and recovery errors.
You’ll learn how to recognise these roadblocks, why they happen, and what you can do to smash through them. This isn’t theo
What I’ve Learned Training Australia’s Fittest HYROX Community
After years of training everyday people through to Australia’s elite HYROX athletes, I’ve seen the patterns of what creates real progress — and what holds people back.
In this episode, I unpack the undeniable principles that drive results: environment, consistency, community, chasing progress, failing forward, and building the right relationships. I’ll also share the hidden battles athletes face
The HYROX race strategy no one told you about! If you can't get faster this is why!
In this episode, Damian breaks down how to build transferable training habits that become your race strategy when it counts.
You’ll learn how to:
✅ Understand pacing through measurable running intervals (5K, 1000m, 400m)
✅ Build internal awareness — not just rely on your watch
✅ Train transitions, standards, and discipline that carry over to race day
✅ Use intent and measurability to track
5 Key Principles for Setting HYROX Goals That Stick
If you’ve ever set a HYROX goal, felt motivated for a few weeks, and then lost momentum — this episode is for you.
In today’s session, Damian breaks down The 5 Key Principles for Setting HYROX Goals That Stick — the proven framework used inside Hybrid Heroes to help everyday athletes stay consistent, build confidence, and finally cross the finish line feeling strong.
You’ll learn how to:
1️⃣ Fin
"Be Kind or Be Better” — The Mental Framework Every HYROX Athlete Needs
In this honest episode of the Hybrid Heroes Podcast, Damian opens up a conversation that every HYROX athlete, runner, and hybrid trainer needs to hear: how to know when to be kind to yourself… and when you actually need to be better.
After 18 years of coaching thousands of people — from first-timers to elite athletes — Damian has seen the same pattern on repeat:
most people aren’t stuck because t
The HYROX Taper & Deload Masterclass. A must to know if your race is coming up!
Most athletes train hard for HYROX… then ruin their race in the final 2 weeks.
In this masterclass episode, Damian breaks down exactly how to taper and deload so you arrive on the start line fresh, confident, and ready to perform – not fried, anxious, and overcooked.
You’ll learn:
Why the final 7–14 days matter more than any “last chance” workout
How to spot the signs you’re training too hard
HYROX MELBOURNE 2025 WRAP-UP. WHAT WE LEARNT THAT WILL HELP YOUR NEXT HYROX RESULT!
HYROX Melbourne was HUGE.
Biggest event Australia has ever seen — and a massive reminder of what this sport is really about.
In this episode, I break down:
• What stood out across the entire weekend
• Why experience matters more than people realise
• The biggest rule mistakes I saw (and how to avoid them)
• Why running is becoming the separator
• And why HYROX is a long-term game, not a 12-week f
What Every HYROX Athlete Needs to Know About Running! Beginner to Advance.
Running is the biggest performance factor in HYROX and most athletes get it wrong.
In this episode, I break down how beginners, intermediates, and advanced athletes should actually train their running for HYROX.
Our training programs:
hybridheroes.online
Our online HYROX group:
https://www.skool.com/hyrox-heroes-free
How We Designed the 2026 HYROX PERFORM Program (And How to Apply Any Program Better)
Most people don’t fail because their program is bad — they fail because of how they apply it.
In this episode, we break down how the 2026 PERFORM Program was designed, why running became the foundation, why strength was simplified, and how smart application beats “more work” every time.
Whether you train for HYROX, coach athletes, or write your own programs, this episode will change how you thin
The Number 1 Skill Every HYROXER Needs To Master. Let's Talk PACING
Most athletes don’t blow up because they’re unfit.
They blow up because they can’t pace.
In this episode, we break down why pacing is the most important skill in HYROX, how to apply the principles of Reward the Pacer and Be Repeatable, and how to use your training data to execute smarter on race day.
Fitness matters.
Execution wins.
🚀 Start Training With Structure
Join our HYROX Race Plan and
The Performance Lifestyle Guidelines Every HYROX Athlete Must Master
🚀 Train With Hybrid Heroes
Explore our HYROX programs here:
https://hybridheroes.online
🎯 1:1 Coaching Enquiries
Book a call with Damian here:
https://calendar.app.google/iaTBXvKEm1WpD6uu8
Most HYROX athletes focus on training harder.
But performance isn’t built in the 1 hour you train — it’s built in the other 23 hours.
In this episode, we break down the complete performance lifestyle frame
Training Too Hard Is Killing Your HYROX Performance (Here’s What To Do Instead)
Explore our HYROX programs here:
👉 https://hybridheroes.online
1:1 Coaching Enquiries , Book a call with Damian here:
👉 https://calendar.app.google/iaTBXvKEm1WpD6uu8
Most HYROX athletes think they need to train harder.
But what if training too hard is the reason you’re plateauing?
In this episode, I break down one of the biggest problems in HYROX right now — athletes living in high intensity z
How to Avoid Training Completely WRONG for HYROX.
New to HYROX?
Get access to the complete HYROX READY SYSTEM inside our community.
👉 https://www.skool.com/hybridheroes
Training for your next HYROX race?
Follow our structured HYROX training programs.
👉 https://hybridheroes.online/
Want your best HYROX result yet?
Apply for 1:1 Coaching & personalised program design.
👉 https://hybridheroes.online/info
Need to improve your running for HYROX?
Dow
The Biggest Mistakes Athletes Make After Signing Up for HYROX
Want HYROX SYDNEY PRE SALE ACCESS join here:
👉https://www.skool.com/hybridheroes
Are you training for a HYROX? Join our HYROX Training Program to get the structure and workouts that will deliver you results
👉https://hybridheroes.online/
1:1 Coaching and Program design, Find out how you can get your best HYROX result yet.
👉https://hybridheroes.online/info
Need to Improve your running? Download t
HYROX Race Week Guide: Stay Calm, Execute, Perform
🚀 HYROX Training Programs
https://hybridheroes.online
👥 Join the Hybrid Heroes Online Group
https://www.skool.com/hybridheroes
🎯 1:1 HYROX Coaching (Book a Call with Damian)
https://hybridheroes.online/info
...
One week out from HYROX… and the pressure is building.
The nerves are kicking in.
The doubts are getting louder.
And you’re probably asking yourself “Have I done enough?”
In this epis
HYROX Brisbane Recap, At what is so clear about how to get better at HYROX!
Join Our HYBRID HEROES Online Community
👉 https://www.skool.com/hybridheroes
Start your 7 Day Trial to our HYROX Training App
👉 https://hybridheroes.online/
Learn more about 1:1 Coaching
👉 https://hybridheroes.online/info
Download your FREE 4 Week HYROX Run Program
👉 https://hybridheroes.online/hyroxrunprogram
On this week’s episode, I break down everything that went down at the HYROX Brisban
Why You’re Always Tired (And It’s Not Your Training)
Our HYROX Online Group
👉https://www.skool.com/hybridheroes
Our HYROX Training Programs
👉https://hybridheroes.online/
1:1 Coaching and Program design
👉https://hybridheroes.online/info
Download the FREE 4 Week HYROX RUN PROGRAM
👉https://hybridheroes.online/hyroxrunp...
Most HYROX athletes think they need a better program…
But the truth is — you’re probably just exhausted.
If you’re constantl
What every top HYROX Coach and Athlete now understand about HYROX training and why you must now know too!
New to HYROX? Get full access to the complete HYROX READY SYSTEM in our online group.
👉https://www.skool.com/hybridheroes
Are you training for a HYROX? Join our HYROX Training Program
👉https://hybridheroes.online/
1:1 Coaching and Program design,
👉https://hybridheroes.online/info
Download the FREE 4 Week HYROX RUN PROGRAM
👉https://hybridheroes.online/hyroxrunprogram
In this episode, I dive de
If you feel like you're falling behind in training, this episode is for you!
New to HYROX? Get full access to the complete HYROX READY SYSTEM in our online group.
👉https://www.skool.com/hybridheroes
Are you training for a HYROX? Join our HYROX Training Program
👉https://hybridheroes.online/
1:1 Coaching and Program design,
👉https://hybridheroes.online/info
Download the FREE 4 Week HYROX RUN PROGRAM
👉https://hybridheroes.online/hyroxrunprogram
It's easy to look around an
Every Decision You Make Increases Your Probability of Success In HYROX
🚀 Join the Hybrid Heroes Community
Train alongside thousands of HYROX athletes with coaching, education and support.
👉 https://www.skool.com/hybridheroes
🏃 Follow a Proven HYROX Training Program
Structured programming designed for first-timers through to competitive athletes.
👉 https://hybridheroes.online/
💪 Work With Me 1:1
Personalised coaching, programming and performance support tailored
12 Weeks Until your next HYROX. What Should Your Training Look Like NOW?
HYROX Melbourne is 12 weeks away, so what should your training look like right now?
In this episode, I break down how to structure the next 12 weeks to improve your running, strength, aerobic capacity and HYROX-specific performance without making the mistake of racing every training session.
We cover when to introduce compromised running, race-specific work and how to taper into Melbourne ready
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