HYROX HEROES the PODCAST

START OUR HYROX TRAINING PROGRAM - 7 DAYS FREE

👉 https://hybridheroes.online

1:1 HYROX COACHING AND PROGRAMMING

👉 https://hybridheroes.online/info

JOIN OUR HYROX ONLINE GROUP

👉 https://www.skool.com/hybridheroes

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👉 https://switchnutrition.com.au/HYBRIDHEROES

You’ve put in the training, but how much time are you losing through pacing mistakes, slow transitions and inefficient technique?

In this episode, I share 25 practical coaching tips to help you prepare for your next HYROX and execute a better race. These are things I use myself and teach our Hybrid Heroes athletes.

We cover:
• Managing your energy before you reach the start line.
• Warming up and planning your race fuelling.
• Moving through transitions with purpose.
• Sled push and pull technique.
• Pacing your burpee broad jumps.
• Planning your doubles strategy.
• Avoiding unnecessary penalties.
• Improving your wall ball technique, sets and rest periods.
• Trusting your training without getting distracted by your watch.

Whether it’s your first HYROX or you’re chasing a PB, take a few tips from this episode, practise them in training and bring them into your next race.

START OUR HYROX TRAINING PROGRAM - 7 DAYS FREE
👉 https://hybridheroes.online

1:1 HYROX COACHING AND PROGRAMMING
👉 https://hybridheroes.online/info

JOIN OUR HYROX ONLINE GROUP
👉 https://www.skool.com/hybridheroes

FREE 4 WEEK HYROX RUN PROGRAM
👉 https://hybridheroes.online/hyroxrunprogram

15% OFF LSKD (code: DAMIAN-LSKD)
👉 https://www.lskd.co/?ref=bbtdaesl

15% OFF GOAT NOSE STRIPS (code: HYBRIDHEROES15)
👉 https://thegoatco.au/?growi=hybridheroes15

15% OFF SWITCH NUTRITION (code: HYBRIDHEROES)
👉 https://switchnutrition.com.au/HYBRIDHEROES

Training harder but struggling to make progress? The answer could be learning how to repeat your efforts before you increase them.

In this episode, I break down repeatability—a core principle behind our coaching at Hybrid Heroes—and how to apply it to your running, HYROX sessions and weekly training.

We cover:

• What repeatability looks like across intervals, rounds and training weeks.
• How tracking your paces, round times and erg splits helps you make better training decisions.
• Why starting too fast can compromise the purpose of your session.
• How repeatable efforts create a clearer starting point for progressive overload.
• The role of sleep, nutrition and recovery in turning training into progress.
• Why your training volume needs to match your lifestyle and recovery capacity.
• How to use what you learn in training to make smarter decisions on race day.

If you’re following a Hybrid Heroes program, this episode will help you understand the intention behind your sessions and get more from every week.

Want support with your HYROX training? Explore our seven-day app trial or personalised 1:1 coaching through the links in the show notes.

Be repeatable.

START OUR HYROX TRAINING PROGRAM – 7 DAYS FREE
👉 https://hybridheroes.online

1:1 HYROX COACHING AND PROGRAMMING
👉 https://hybridheroes.online/info

JOIN OUR HYROX ONLINE GROUP
👉 https://www.skool.com/hybridheroes

FREE 4 WEEK HYROX RUN PROGRAM
👉 https://hybridheroes.online/hyroxrunprogram

15% OFF LSKD (code: DAMIAN-LSKD)
👉 https://www.lskd.co/?ref=bbtdaesl

15% OFF GOAT NOSE STRIPS (code: HYBRIDHEROES15)
👉 https://thegoatco.au/?growi=hybridheroes15

15% OFF SWITCH NUTRITION (code: HYBRIDHEROES)
👉 https://switchnutrition.com.au/HYBRIDHEROES

Are you training hard but not seeing the HYROX results you want?

The problem might not be how hard you're training. It could be the mistakes you're making with your programming, recovery, nutrition and overall approach.

In Episode 55 of the Hybrid Heroes Podcast, Damian breaks down 10 of the biggest mistakes HYROX athletes make that could be limiting their performance and long-term progress.

From under-fuelling and overtraining to neglecting strength work, ignoring recovery and failing to reflect on your training, we explore the habits that separate athletes who consistently improve from those who stay stuck.

In this episode, we cover:

Why poor nutrition and under-fuelling limit performance

Understanding menstrual cycles and training for female athletes

Training without clear purpose or intention

Why sleep and recovery matter more than you think

The dangers of doing too much training

Setting meaningful goals and playing the long game

Developing the mindset of a successful HYROX athlete

Why reviewing your training is essential for improvement

The importance of strength training for HYROX

How your training environment influences your success

Whether you're preparing for your first HYROX or chasing a new personal best, this episode will help you identify where you might be going wrong and what you can do to improve.

Remember: Getting better at HYROX isn't always about doing more. It's about doing the right things consistently.

Train with purpose. Embrace the process. Progress over perfection.

#HYROX #HYROXTraining #HybridAthlete #HybridHeroes #HYROXPodcast

START OUR HYROX TRAINING PROGRAM - 7 DAYS FREE
👉 https://hybridheroes.online

1:1 HYROX COACHING AND PROGRAMMING
👉 https://hybridheroes.online/info

JOIN OUR HYROX ONLINE GROUP
👉 https://www.skool.com/hybridheroes

FREE 4 WEEK HYROX RUN PROGRAM
👉 https://hybridheroes.online/hyroxrunprogram

15% OFF LSKD (code: DAMIAN-LSKD)
👉 https://www.lskd.co/?ref=bbtdaesl

15% OFF GOAT NOSE STRIPS (code: HYBRIDHEROES15)
👉 https://thegoatco.au/?growi=hybridheroes15

15% OFF SWITCH NUTRITION (code: HYBRIDHEROES)
👉 https://switchnutrition.com.au/HYBRIDHEROES

HYROX isn’t just a race. It’s a lifestyle.

In this episode of the Hybrid Heroes Podcast, Damian breaks down why long-term progress in HYROX and fitness isn’t about constantly training harder, adding more sessions or living in race-prep mode.

It comes back to three key principles: repeatability, consistency and sustainability.

We unpack why doing more isn’t always better, how your training needs to fit your actual life, the difference between training for health and training for peak performance, and why the best athletes understand when to push — and when to pull back.

Damian also shares why Hybrid Heroes has introduced the new Lifestyle Program and how a simple structure of running, strength and HYROX training can help you stay fit, strong and capable year-round without constantly preparing for your next race.

If you love HYROX but also want your training to improve your life rather than take it over, this episode is for you.

In this episode:

Why more training doesn’t always mean more progress

Repeatability, consistency and sustainability

The mistake athletes make after seeing early results

Why your training needs to match your lifestyle

Health vs performance

Why you shouldn’t try to peak all year

Building fitness that lasts beyond your next HYROX

The thinking behind the Hybrid Heroes Lifestyle Program

It’s not just a race. It’s a lifestyle.

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 to perform.

BUILD → DEVELOP → SPECIFY → TAPER → RACE.

Don't spend the next 12 weeks guessing.

START OUR HYROX TRAINING PROGRAM - 7 DAYS FREE
👉 https://hybridheroes.online

1:1 HYROX COACHING AND PROGRAMMING
👉 https://hybridheroes.online/info

2:1 TAILORED PROGRAMMING FOR HYROX DOUBLES
👉 https://hybridheroes.online/partnerprogram

JOIN OUR HYROX ONLINE GROUP
👉 https://www.skool.com/hybridheroes

FREE 4 WEEK HYROX RUN PROGRAM
👉 https://hybridheroes.online/hyroxrunprogram

15% OFF LSKD (code: DAMIAN-LSKD)
👉 https://www.lskd.co/?ref=bbtdaesl

15% OFF SWITCH NUTRITION (code: HYBRIDHEROES)
👉 https://switchnutrition.com.au/HYBRIDHEROES

🚀 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 to your goals.
👉 https://hybridheroes.online/info

📖 FREE 4-Week HYROX Run Program

Improve your running with our free HYROX-specific run guide.
👉 https://hybridheroes.online/hyroxrunprogram

Success isn't guaranteed—but your daily decisions can dramatically increase the probability of achieving it.

In this episode, we explore why elite athletes don't rely on motivation, talent or shortcuts. They rely on standards, consistent behaviours and daily habits that compound over time.

If you want to perform better in HYROX, running, endurance sports or simply become a stronger, more disciplined version of yourself, this episode will challenge the way you think about success.

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 and feel like you're falling behind.

Someone's running faster, training more, or achieving things you haven't yet. But comparison removes context.

In this episode, we dive into why your journey is unique, how social media creates false timelines, and why the key to long-term success is staying focused on your own path, your own circumstances, and the direction you're heading.

Because success isn't about where you are today. It's about where you're going.

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 deep into something I believe is becoming one of the biggest problems in HYROX and the hybrid fitness space right now… fitness overwhelm.

From wearables, heart rate data, recovery scores, social media advice, training trends, and the pressure to constantly push harder — a lot of athletes are burning themselves out trying to do more.

Today I break down:
• Why more intensity isn’t always better
• The difference between aerobic vs anaerobic training
• How Zone 2 training actually works
• Why most athletes are skipping the fundamentals
• The real reason many people plateau or burn out
• How to structure your training for long-term progress
• The 80/20 training principle used by top endurance athletes
• How to make HYROX training more sustainable and repeatable

I also share exactly what we’re implementing inside our Hybrid Heroes 1:1 coaching systems and how you can apply these principles into your own training immediately.

If you’ve been feeling overwhelmed, stuck, constantly fatigued, or unsure if you’re training the right way — this episode will completely change how you look at fitness and performance.

As always, thank you for supporting the podcast and being part of the Hybrid Heroes journey. Episode 50 is a special one. ❤️

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 constantly tired, your runs feel heavy, and your performance isn’t improving despite training hard… this episode is for you.

We break down the real reason you’re not progressing — and it’s not your workouts.

Inside this episode:

Why your lifestyle is your biggest performance limiter
The 5 hidden recovery killers most athletes ignore
How to fix your energy, recovery, and consistency
Simple changes you can apply immediately

This is the stuff no one talks about…
but it’s the difference between burnout and breakthrough.

🎯 Train less chaos. Build more performance.

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 Brisbane weekend.

From the energy on the floor, to the performances, to the moments that tested athletes the most — this wasn’t just another event. It was a reminder of what HYROX is really about.

If you weren’t there, I’ve got you covered.

And if you were… you’ll probably relate to a lot of this.

We dive into:

What actually happens behind the scenes at a HYROX event
The biggest mistakes athletes made (and how to avoid them)
Key race-day lessons that can save you minutes off your time
Mindset shifts that separate those who survive the race vs those who perform
What I observed coaching and watching athletes across the weekend

This episode isn’t just a recap.

It’s a chance to learn, reset, and level up your approach going into your next race.

Because the difference between a good race and a great one…
usually comes down to the things no one talks about.

🚀 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 episode, Damian breaks down exactly how to approach race week so you can show up calm, confident, and ready to perform.

Because here’s the truth:
You’re not getting fitter this week.

But you are setting the tone for how you race.

This episode will help you zoom out, control what matters, and avoid the common mistakes athletes make in the final 7 days.

🎯 In This Episode, You’ll Learn:
Why nerves are actually a good sign
The difference between a first-timer, PB chaser, and qualifier mindset
How to reduce anxiety with simple structure
The race week checklist to stay in control and conserve energy
Why your race plan should come from data — not emotion
How to approach the week if you feel underprepared
The bigger picture of HYROX and why this race doesn’t define you
🧠 Key Takeaway:

This race matters… but it’s not everything.

HYROX is bigger than one result.
It’s about who you’re becoming through the process.

👊 Final Message:

Go in with a plan.
Stay in control.
Execute what you’ve built.

And most importantly show up as someone you’re proud of.

Good luck to everyone racing in Brisbane and around the world.
And if you see Damian on race weekend come say hello 👊

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 the FREE 4 Week HYROX RUN PROGRAM
👉https://hybridheroes.online/hyroxrunprogram

HYROX Sydney pre-sale is here… but buying a ticket without a plan is the fastest way to struggle on race day.

In this episode, Damian breaks down what actually matters once you sign up — from building structure and consistency, to avoiding the biggest mistake athletes make: too much intensity, too soon.

If you want to train smarter, stay consistent, and show up ready to perform — this is the episode you need before your next HYROX race.

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?
Download the FREE 4 Week HYROX Run Program.
👉 https://hybridheroes.online/hyroxrunprogram

Most people training for HYROX are working incredibly hard… but many are training in a way that actually holds them back.

In this episode, Damian breaks down one of the biggest problems he sees when coaching athletes preparing for HYROX: people doing a lot of work, but not always the right work.

From random high-intensity workouts to neglecting aerobic development, many athletes fall into common traps that lead to burnout, stalled progress, or disappointing race results. The reality is that HYROX isn’t just about pushing harder — it’s about training smarter and building a system that supports repeatable performance.

Damian dives into several key mistakes he regularly sees in the HYROX space, including:

Why doing random workouts every week can limit your progress

The importance of building a strong aerobic base for race day

How a lack of pacing strategy causes athletes to blow up mid-race

Why strength balance and structural preparation matter more than people realise

The dangers of trying to copy elite athletes without understanding the principles behind their training

This episode is a practical and honest look at what effective HYROX preparation actually looks like, and how athletes can shift their approach to train in a way that builds confidence, consistency, and long-term progress.

If you're currently preparing for a HYROX race — or thinking about entering your first one — this conversation will help you step back, reassess your training, and focus on the elements that truly move the needle.

Whether you're aiming to finish your first event or push toward a new personal best, understanding these principles could make all the difference.

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 zones, skipping aerobic development, and burning out before race day.

We cover:

• Why HYROX is an endurance event (not a sprint sport)
• How building an aerobic base raises your anaerobic ceiling
• Why you can’t “drag up” aerobic fitness from high intensity training
• The Zone 2 mistakes most athletes make
• Why constantly needing a deload is a red flag
• How to distribute intensity properly across your week
• The 30% high-intensity rule
• How to use RPE to monitor your sessions
• Managing intensity in group training environments (F45, CrossFit, HYROX gyms, etc.)

If you’re feeling flat, stuck, constantly fatigued, or not improving month to month — this episode is for you.

HYROX rewards discipline and aerobic capacity — not chaos and ego.

If this helped you, subscribe and share it with someone who trains too hard.

Train smarter. Recover better. Perform longer.

🚀 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 framework every HYROX athlete needs to improve results, reduce injury risk, avoid burnout, and train sustainably long-term.

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 framework every HYROX athlete needs to improve results, reduce injury risk, avoid burnout, and train sustainably long-term.

📊 Simple HYROX Macro Formula (General Performance Guidelines)

For athletes training 4–6 days per week:

Carbohydrates:
4–7g per kg bodyweight per day
Formula: Bodyweight (kg) × 4–7

Protein:
1.6–2.2g per kg bodyweight per day
Formula: Bodyweight (kg) × 1.6–2.2

Fats:
0.8–1g per kg bodyweight per day
Formula: Bodyweight (kg) × 0.8–1

For most HYROX athletes this equates to roughly:
• 50–60% carbohydrates
• 20–25% protein
• 20–25% fats

HYROX is a high-output, glycolytic sport — carbohydrates drive performance.

If you want to improve your HYROX time, feel better in training, and sustain progress over months and years — this episode gives you the blueprint.

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 get a 7-Day Free Trial:
👉 https://hybridheroes.online

🏃 FREE 4-Week HYROX Run Program
👉 https://hybridheroes.online/hyroxrunprogram

🎯 1:1 Coaching With Damian (book a free call to enquire)
👉 https://calendar.app.google/s774rqR79H4ic54UA

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 think about structure, pacing, recovery, and long-term progress.

This isn’t about doing more.
It’s about doing what matters — better.

🎧 Listen now and train with intention.

to get a 7 day trial to our training app go to:
Hybridheroes.online

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

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 fix

If you’re racing soon, planning your first HYROX, or chasing a better result — this one’s for you.

👉 Join the Hybrid Heroes Online Community
https://www.skool.com/hyrox-heroes-free

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 and need to back off

A simple 10–14 day taper timeline you can follow for any HYROX race

How to balance intensity, volume, and recovery without feeling “lazy”

The mental side of tapering – dealing with anxiety, doubt, and unrealistic expectations

How to keep HYROX fun and sustainable so you actually want to come back for race #2, #3, and #10

If you’ve got HYROX Melbourne coming up – or any race in the next few weeks – this episode could be the difference between just surviving… and putting together your best performance ever.

🎧 Listen now and save this for every future race.

👉 Start your 7-Day Free Trial of the HYBRID HEROES training app at: HYBRIDHEROES.online
👉 Or join our online HYROX group here: https://www.skool.com/hyrox-heroes-free