HYROX performance: energy systems explained for Hyrox

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 athletes end up training the wrong qualities after focusing on the parts of the race that hurt the most. Using practical race examples, including the sled push, they explore how aerobic fitness influences not only running performance but also recovery between stations, fatigue management and the ability to repeatedly produce force throughout the race. The conversation also covers pacing, threshold training, oxygen kinetics, doubles strategy, cross-training and why strength only remains useful up to the point where you're strong enough. If you've ever wondered why strong athletes still blow up, why some competitors seem to recover while running and others never get their breathing back under control, or why coaches keep banging on about aerobic development in a race that includes a 202kg sled, this episode is for you. Topics covered: • The three energy systems and how they contribute during HYROX • Why aerobic contribution arrives earlier than most athletes realise • How the sled push demonstrates energy system interaction • Why pacing mistakes often show up later in the race • The importance of oxygen kinetics and recovery between stations • Why doubles is still predominantly aerobic • How threshold training transfers to HYROX performance • The role of cross-training in building aerobic capacity • Why strength matters until you're strong enough • Managing fatigue versus simply producing more fatigue • Recovery as a key performance metric • Practical training takeaways for HYROX athletes As always, if you enjoy the episode, please leave a review, share it with a training partner and follow the podcast for future episodes.

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 to work forever. The lads discuss: * Transitioning from bodybuilding into HYROX * Why compromise running humbled him more than any station * How easy aerobic work completely changed his performances * Letting go of chasing size and aesthetics for performance * Building structure and trusting long-term coaching * Balancing full-time teaching, family life, and 14-15 hours of training per week * Early mornings, late sessions, and making HYROX fit around real life * Fueling for performance instead of dieting for aesthetics * Why most HYROX athletes probably underfuel * Doubles race strategy and why Aaron does more station work despite being “less strong” * How they dynamically split stations during races * Why comparison ruins enjoyment in HYROX * The reality of Elite 15 level fitness * The pressure of racing regularly and chasing points * Lee’s chaotic Chicago Worlds experience after travel disasters nearly stopped him getting to the start line * Tapering vs staying sharp before races * HYROX doubles goals for next season and the new Division 1 format A really honest conversation around training, performance, recovery, body image, competition, and trying to get better in HYROX whilst still having an actual life outside the sport. Rare these days. Everyone else online apparently trains 11 times a day and recovers in an ice bath filled with electrolytes and delusion.

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 televising it feels like a missed opportunity, and what the new Div 1 tier could mean for the future depth of HYROX racing. Then we move into one of the biggest topics before Worlds season: tapering. We cover: * Why tapering is about reducing fatigue, not magically gaining fitness * Why HYROX probably doesn’t need marathon-style tapers * Taper tantrums, phantom niggles and race week anxiety * Why keeping routine and frequency matters psychologically * How to structure the final 7-10 days before a race * Why “hero weeks” are usually a terrible idea * The difference between sharpening and peaking * Why consistency beats massive spikes in training volume * HRV, recovery scores and whether athletes should actually trust them race week * Singles vs doubles tapering considerations * How travel changes race week preparation * Why the best athletes improve because they recover better, not because they found some magical session As always, plenty of rabbit holes, practical coaching discussion and probably more swearing than necessary. Standard procedure really.

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 hooked him * The difference between “training” and just “working out” * How he structures training around full-time shifts and limited recovery time * Why he trains mostly alone and how he manages motivation and discipline * Sled strategy, pacing conservatively, and building strong second halves in races * Burpee broad jump technique and how plyometric work has helped his efficiency * Why he doesn’t bother with long runs anymore and instead uses bikes, ergs and controlled running volume * RPE, threshold training, race strategy and learning to race rather than chase times * Handling bad races, penalties, disappointment and missing qualification by seconds * What it’s actually like racing in the Elite 15 environment against the best in the world * Thoughts on the future of HYROX, world championships, doubles racing and where the sport is heading A really good conversation around progression, consistency, balancing life with training, and what it actually takes to keep moving up in the sport without living like a full-time athlete. Humans do love voluntarily paying money to drag sleds around convention centres on industrial carpet. Strange species.

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 good training, fine. But chasing weight loss aggressively while trying to train hard for HYROX is usually a fast route to poor recovery, worse sessions, injury risk, and feeling like death for no obvious reward. We talk through body fat loss, weight gain for lighter athletes moving towards pro weights, caffeine, creatine, bicarbonate, beetroot juice, Nomio, carb loading, race-day meals, early morning training, fasted cardio, and whether you actually need gels during a HYROX race. The answer to most of it, annoyingly for anyone who wants a magic protocol, is: it depends. Practise it, test it in training, and do not decide to reinvent your entire digestive system on race day because some bloke on Instagram said something was “science-backed”. We also cover the weekend’s racing from Hong Kong and Helsinki, including strong performances across solo and doubles fields, and then finish with a fairly predictable rant about people selling absolute answers, miracle workouts, and pretending one session is the reason someone got good. HYROX Hong Kong and Helsinki race recap Why cutting weight for HYROX performance can be risky RED-S, low energy availability, injury risk, and poor recovery Why body composition should usually be a by-product, not the main goal When weight gain might make sense for lighter athletes moving towards pro weights Why “junk weight” probably will not help your sled push enough to justify carrying it for 8–9km Caffeine before HYROX races and why 100–200mg is often enough Why more caffeine is not always better unless you enjoy starting races like a panicked squirrel Creatine for HYROX athletes and why it is one of the simplest useful supplements Bicarbonate, buffering, and the very real risk of digestive disaster Beetroot juice, nitrates, and marginal gains Nomio and why newer supplements need a bit more caution before everyone throws money at them Why the basics matter more than the supplement drawer Carb loading for HYROX and why it does not need to look like a marathon binge What to eat the day before a race How long before a HYROX race your final proper meal should be Fuelling early morning easy sessions Why starting fasted is not always the same as staying fasted How carbs during morning training can protect your second session of the day Whether fasted training has any real place for HYROX athletes Intra-race gels and whether they are physiologically necessary The psychological benefit of taking carbs late in a race Why you should never try new nutrition on race day Why good programming repeats effective sessions instead of chasing novelty Why “science-backed” does not mean “this is the only way” Nutrition for HYROX does not need to be complicated, but it does need to match the demands of the sport. Eat enough, recover properly, fuel the hard work, keep race-week food boring, practise your race-day plan, and stop searching for a supplement to fix a training and recovery problem. How to fuel HYROX training without overcomplicating it Which supplements are actually worth considering Why aggressive dieting and high-output training do not mix well How to approach race-day eating without ruining your stomach Why consistency beats novelty in both training and nutrition