Podcast
Rox Lyfe - The HYROX Podcast
The go-to podcast for HYROX athletes and hybrid fitness fans chasing peak performance. Hosted by HYROX commentator Greg Williams, each episode features in-depth interviews with world-class athletes, rising stars, and expert coaches shaping the HYROX scene. You’ll get race-day insights, proven training tips, behind-the-scenes stories, and strategic breakdowns from the front lines of HYROX competition. Whether you're aiming for a new PB or just want to stay plugged into the sport’s evolution, this show delivers the knowledge and motivation to push your limits. New episodes weekly.
- Fitness chart
- #72
- Episodes
- 221
- Releases
- Weekly
- Typical length
- 57 min
- On air since
- 2022
- Latest episode
- 6 days ago
Episodes
221 episodes, newest first
-
42 min
From 800m Champion to HYROX Elite - Danél Louw
Show notes
In this episode of the Rox Lyfe podcast, we chat with Danel Louw, a South African Elite 15 HYROX athlete and former national 800m champion.
Danel became the eighth woman to break 60 minutes in HYROX Pro and finished sixth at the World Championships in Elite Doubles. But after stepping away from her athletics career, HYROX has given her a second chance to chase her dream of becoming a professional athlete.
We talk about her journey from the track to HYROX, how strength training improved her running despite running less, the changes she’s making to her training, and her work to improve her burpee broad jumps. We also discuss the pressure of elite racing, her experiences training alongside Olympic rower Kyle Schoonbee, and why her dogs might be her secret training weapon!
It was a great chat with an athlete who’s open about both her ambitions and the challenges along the way. Enjoy!
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
-
55 min
The Training and Mindset Behind Greyson Kilgore’s HYROX Progress
Show notes
In this episode of the Rox Lyfe podcast, we chat with Greyson Kilgore, HYROX Elite athlete, the 2025 DEKA FIT World Champion, coach and father of three.
Greyson shares his journey from college decathlon and Spartan racing to competing at the sharp end of HYROX, including his fourth-place finish at the Americas Regional Championships in Washington DC.
We discuss his approach to HYROX training, why mountain biking plays such a big role in his preparation, and how he balances training with family life. We also explore his coaching approach, the sessions he prioritises for athletes with less time, and his thoughts on the new Elite 15 qualifying system.
There’s plenty on the mental side of racing too, including handling doubt when things get tough, preparing your mind to compete, and pursuing ambitious goals while staying present for your family.
A great chat with plenty to take away for your own HYROX training and racing.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
-
59 min
Chasing HYROX Gold with Olympic Rower Kyle Schoonbee
Show notes
In this episode of the Rox Lyfe podcast, we chat with Kyle Schoonbee, a South African Olympic rower who is now chasing success in HYROX.
Kyle represented South Africa at the Tokyo Olympics and has since recorded a 56:10 HYROX Pro time. He shares his ambition to become HYROX World Champion and how his rowing and powerlifting background shapes his approach to the sport.
We discuss the fiercely competitive world of Olympic selection, training through injuries to protect his place in the team, and how overtraining derailed his crew’s hopes of an Olympic medal.
Kyle also shares his approach to HYROX training, why racing too often can hold back your progress, his tips for the sled pull, and how he handles the toughest moments in a race. Plus, we explore his “two percent rule” and what he believes separates the best athletes from everyone else.
It was a fascinating chat with an athlete who brings a wealth of experience and a thoughtful approach to performance. I think you’ll really enjoy it.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
-
52 min
Inside the Mind and Training of HYROX Elite Athlete Gabe Heck
Show notes
In this episode of the Rox Lyfe podcast, we chat with Gabe Heck, an American HYROX Elite 15 athlete and coach based in Bangkok.
Gabe shares his journey from running at Cornell University to building a new life in Thailand, and how sport helped him through struggles with depression and addiction.
We discuss his HYROX training, how he has developed his running and station performance, and his experiences racing across Asia and the rest of the world. We also explore his mindset around competition, how he uses visualisation before races, and the balance between committing to sport and maintaining a life outside it.
Gabe has already shown he can compete with some of the best athletes in the world, and we talk about his ambitions for the season ahead, including his goal of qualifying for the Elite 15 at the World Championships in Hong Kong.
It was a great chat with an athlete who speaks openly about both his training and his life, and I think you’ll really enjoy it.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
-
37 min
Why CrossFit Games Athlete Sydney Wells Is Going All In on HYROX
Show notes
In this episode of the Rox Lyfe podcast, we chat with former CrossFit Games athlete Sydney Wells.
Sydney explains why she decided to make HYROX her main focus, how her training has changed and what she has learned from racing alongside Lauren Griffith. The pair have already secured several Pro Doubles victories and recently recorded a 56-minute personal best.
We also discuss Sydney’s sporting background prior to CrossFit, the differences between training for CrossFit and HYROX, why the farmers carry has surprised her, and her ambitions within the sport.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
-
45 min
The Performance Chef’s Guide to HYROX Nutrition - Dan Churchill
Show notes
In this episode of the Rox Lyfe podcast, we chat with performance chef and HYROX athlete Dan Churchill.
Dan has a background in exercise science, has worked as an executive chef in New York, and has competed in everything from HYROX to marathons, 100-mile races and Ironman training.
We discuss his approach to nutrition for HYROX, including what to eat before and after training, why meal timing matters, whether you really need to carb load before a race and why reducing fibre before competition could help your performance.
Dan also explains the difference between eating for health and eating for performance, the role of fast and slow-release carbohydrates, hydration and electrolytes, and some of the common nutrition mistakes he sees athletes making.
We then talk about his own HYROX training, why cycling could be such a useful tool for hybrid athletes, his goal of going sub-60 and the lessons he has taken from training up to 26 hours a week for an Ironman.
Finally, Dan shares some simple ways to improve your cooking, the foods he thinks deserve more attention and why learning a few basic kitchen skills can make eating well much easier.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
-
53 min
The Doctor Taking on the HYROX Elite - Saskia Millard
Show notes
In this episode of the Rox Lyfe podcast, we chat with Saskia Millard.
Saskia is a doctor, an elite HYROX athlete and a former international runner with a 16:02 5K PB. She was also the fastest female age-group athlete at the 2026 HYROX World Championships.
In the episode, we discuss how she balances working in medicine with competing at the highest level, why becoming a full-time athlete may not improve her performance and how having a demanding career gives her a valuable sense of perspective.
Saskia explains why she runs less than 20 kilometres per week, the brutal 10 x 400m sessions that leave her struggling to see clearly and how HYROX training has helped improve her running fitness.
She also talks openly about her history of injuries and under-fuelling, including breaking her hip during a 5K race, and the changes she has made to become stronger, healthier and more sustainable as an athlete.
Finally, we discuss her doubles partnership with Holly Archer, the penalties that have cost them in previous races, why receiving a red card makes Saskia run even faster, passing out during the lunges in Berlin and her ambitions to qualify for the Elite 15 and challenge for podiums.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
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59 min
From Refugee Boat to HYROX Elite - Abbas Nazari
Show notes
In this episode of the Rox Lyfe podcast, we chat with Abbas Nazari.
Abbas has an extraordinary story. Born in Afghanistan, he fled the country with his family as a child and eventually found himself aboard an overcrowded refugee boat carrying hundreds of people across the Indian Ocean. After the boat’s engine failed and it began taking on water, they were rescued in an incident that became an international political story.
We discuss Abbas’s childhood in Afghanistan, the journey his family made in search of safety and what he remembers about believing, at just seven years old, that he might not survive the crossing.
Abbas also talks about starting a new life in New Zealand, how those experiences shaped his perspective and resilience, and why he now sees that difficult period of his life as a source of strength.
We then move into his HYROX journey, including racing in the Elite 15, qualifying for the 2027 World Championships in Hong Kong and the training lessons he has learned along the way.
Finally, Abbas shares his thoughts on keeping HYROX and athletic performance in perspective, why consistency matters more than constantly training hard and what he hopes people take away from his story.
It was a great chat with a great guy and I think you'll really enjoy it.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
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59 min
The HYROX Data That Could Make You Faster - Roxfit
Show notes
In this episode of the Rox Lyfe podcast, we chat with Ben and Joey from Roxfit.
Roxfit has grown from a simple HYROX workout timer into an app with more than 500,000 downloads, helping athletes track races, analyse performance, plan pacing and prepare for their next event.
We discuss how Roxfit started, why the app has grown so quickly and what the huge amount of HYROX race data they collect can tell us about performance and help us race faster!
Ben and Joey share some fascinating insights around pacing, including what happens when athletes start too fast, which stations correlate most closely with overall race time and why Roxzone performance matters more than many people realise.
We also discuss what they have learned from working closely with elite athletes including Joanna Wietrzyk, Charlie Botterill, Sinead Bent and Josh van Zeeland, and the habits and mindset that separate some of the best athletes in the sport.
Finally, we look at the next stage of Roxfit, including Roxfit Ultra, Athlete IQ, race-time predictions, personalised performance insights and new features that will allow you to compete against yourself, your friends and elite HYROX athletes during training.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
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1 hr 2 min
The Elite HYROX Athlete Using Data and AI to Find an Edge - Maarten Enthoven
Show notes
In this episode of the Rox Lyfe podcast, we chat with Maarten Enthoven.
Maarten competed across both Elite 15 Singles and Doubles last season, has a 54-minute HYROX Pro PB, a sub-six-minute 2K row, and has averaged an incredible 440 watts for 20 minutes on the Concept2 BikeErg.
In the episode we discuss his journey into HYROX, his background in rowing and cycling, and why running remains one of the biggest areas he believes he can improve.
We also talk about his unusual approach to training, why he can train up to 20 hours per week during the off-season, and the techniques that have helped make him one of the fastest athletes in the sport on stations such as the sled pull and lunges.
Maarten also explains why he created his HYROX statistics website, his thoughts on the new Elite 15 qualification system, and how data can be used to make better decisions around training and racing.
Finally, we discuss "Project David" - his plan to use his background as a data scientist, along with AI and his own software, to optimise his training, recovery, nutrition and race-day strategy as he looks for an edge over the very best athletes in HYROX.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 20% off automatically (before the end of Aug 2026) at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
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1 hr 21 min
HYROX ERG Secrets, The HYROX Cruise and the Future of Young Stars
Show notes
In this episode of the Rox Lyfe podcast, we have three conversations covering HYROX performance, the new HYROX Cruise, and how children should train for HYROX YoungStars.
First, we chat with Jane Erbacher about her own rapid improvement as a HYROX athlete, the mindset shift that helped her get faster, and what she has learned from working with some of the best athletes in the sport. We also take a deep dive into SkiErg and RowErg technique, including damper settings, stroke rate and how doubles athletes could approach the row more effectively.
We then speak with Patrick from HYROX about the upcoming HYROX Cruise. He explains what athletes can expect on board, from HYROX training and coaching to running, Pilates, nutrition, recovery and the huge amount of equipment being taken onto the ship. We also discuss who the cruise is aimed at, what is included and the thinking behind HYROX expanding further into fitness travel and experiences.
Finally, we’re joined by Piers Plowman from the HYROX 365 Academy. We discuss the development of HYROX coach education, the growing role of sports science within the sport, research into racing in heat and humidity, and the science behind HYROX YoungStars. Piers explains why children shouldn’t simply train like adult HYROX athletes, how training should change as they mature, and why early sports specialisation can potentially limit their long-term development.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 20% off automatically (before the end of Aug 2026) at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
-
54 min
HYROX Training, Running Progress and Breakthrough Performances with Jack Driscoll
Show notes
In this episode of the Rox Lyfe podcast, we chat with Jack Driscoll.
After winning multiple HYROX races last season and finishing second overall at the 2026 HYROX Age Group World Championships, Jack has made the huge decision to leave his career as a firefighter and pursue HYROX full-time.
In this conversation we discuss:
•
Why he decided now was the right time to leave the fire service and go all in on HYROX
•
The changes that transformed him from a bodybuilder into one of the sport's top athletes
•
The biggest lessons from a breakthrough season that included both race wins and disappointing performances
•
How he structures his training week and balances intensity with recovery
•
Why he believes many athletes are doing too much in training
•
The mindset he uses when races get tough and how he manages suffering during competition
•
Why removing unnecessary training was one of the biggest factors behind his improvement
It was a really fun conversation packed with practical training insights, honest reflections and plenty of lessons for anyone looking to improve their HYROX performance.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 20% off automatically (before the end of Aug 2026) at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
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1 hr 5 min
HYROX Erg Technique, Training Tools and Race Performance with Lars Rademaker
Show notes
In this episode of the Rox Lyfe podcast, we chat with Lars Rademaker.
A former six-time Dutch champion runner with a 14:12 5K personal best, Lars has built a reputation for helping athletes become faster through better movement, smarter training and improved efficiency - especially on the Ergs. He also holds a sub-60 HYROX Pro Singles PB, a sub-53 Pro Doubles PB, has completed more than 3.5 million metres on the SkiErg, and has developed a growing range of AI-powered coaching tools for HYROX athletes.
In this conversation we cover:
* Why technique matters far more than most HYROX athletes realise
* The biggest SkiErg mistakes that waste time and energy
* How to use the RowErg and BikeErg more effectively in training
* Why benchmarking can improve race confidence and pacing
* The thinking behind his AI coaching tools, including Row Form Check and Squat Judge
* Whether athletes should chase 100 unbroken wall balls
* His favourite StrengthErg workouts and where they fit into HYROX training
Whether you're trying to improve your erg stations, refine your race strategy or simply become a more efficient HYROX athlete, this episode is packed with practical advice you can apply immediately.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
-
1 hr 4 min
HYROX Training, Fatigue Management and Race Performance with Aaron Woodman
Show notes
In this episode of the Rox Lyfe podcast, we chat with Aaron Woodman, an experienced HYROX coach and athlete with personal bests of 56:35 in Pro Singles and sub-51 in Pro Doubles.
Drawing on years of a 2:24 marathon, injury rehabilitation and coaching experience, Aaron shares the training principles that have shaped both his own racing and the athletes he works with.
In this conversation, we discuss:
•
Why doing more training isn't always the fastest way to improve
•
The biggest mistake athletes make when managing fatigue
•
How to know whether you're training hard enough or too hard
•
The running principles Aaron carried across from marathon racing
•
Why strength training may not deserve as much focus as many athletes think
•
How injury rehabilitation changed the way he coaches athletes
•
Why fitness improvements often seem to happen all at once
•
The simple training philosophy that underpins long-term HYROX success
Whether you're chasing your first HYROX finish or trying to take minutes off your PB, this episode is packed with practical training advice that can help you train smarter, recover better and perform more consistently.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
-
40 min
How Annie Emilsson Became One of HYROX's Fastest Rising Stars
Show notes
In this episode of the Rox Lyfe podcast, we chat with Annie Emilsson, one of the fastest rising athletes in HYROX.
After making her HYROX debut just seven months ago, Annie has already recorded multiple sub-58 minute Pro performances while balancing a full-time career as a management consultant.
In this conversation, we discuss:
•
How she became one of the fastest athletes in HYROX despite barely running
•
The training changes that transformed her endurance
•
The lessons she learned from her disappointing 2026 HYROX World Championship race
•
How she's balancing a demanding full-time career with elite-level HYROX training
•
The key to maintaining fitness while injured
•
Her thoughts on qualifying for the Elite 15 and the challenge of racing so frequently
•
Why lactate testing and heart rate zones have changed the way she trains
•
Her best burpee broad jump technique tips
•
The mindset she uses to push through the toughest moments in racing
•
Her sporting background, and ambitions in HYROX
Whether you're aiming for your first HYROX or chasing an Elite 15 qualification, Annie shares plenty of practical insights into training smarter, managing injuries and performing at the highest level.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
-
40 min
Charlie Searle on HYROX Training, Fast Lunges, Mindset and World Champs Success
Show notes
In this episode of the Rox Lyfe podcast, we chat with Charlie Searle, one of HYROX's fastest-rising athletes and a World Championship Elite Doubles medallist.
Charlie has a Pro Singles personal best of 60:11 and finished an impressive 2025/26 season with a third-place finish in the Elite Doubles at the HYROX World Championships alongside Lauren Stockley, as well as winning the Mixed Doubles age group world title.
In this conversation, we discuss:
•
How reducing her training volume actually helped her become a better HYROX athlete
•
Why she believes many athletes do far more training than they need to
•
How she structures her running and strength training across a typical week
•
The training behind some of the fastest lunges in HYROX
•
The eating disorder that nearly took her life and how that experience shaped her mindset
•
How she deals with pressure and difficult moments during a HYROX race
•
Why quality and purpose matter more than simply adding more training volume
•
The importance of building your training from your own base rather than copying elite athletes
Whether you're chasing an elite HYROX time or simply looking to train smarter and improve your race performance, there's plenty of practical advice in this episode.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
💗 Support us on Patreon: https://www.patreon.com/roxlyfe
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
-
56 min
Pelayo Menendez Fernandez on HYROX Injury Recovery, Race Strategy and Training
Show notes
In this episode of the Rox Lyfe podcast, we chat with Pelayo Menendez Fernandez, one of the world's top HYROX athletes and a World Championship Elite Doubles medallist.
After being forced to withdraw from the 2025 World Championships with a ruptured Achilles, Pelayo spent seven months rebuilding from injury before returning to finish third at the 2026 HYROX World Championships alongside Rich Ryan.
In this conversation, we discuss:
•
How he used the BikeErg to maintain fitness during seven months away from running
•
The mindset shift that helped him return stronger
•
Why he believes many HYROX athletes train the wrong way
•
How he structures his season between off-season and race-specific training
•
The detailed planning behind an Elite Doubles race with Rich Ryan
•
Why movement efficiency matters more than maximum strength
•
His best technique tips for faster burpees, lunges and wall balls
•
His approach to racing, recovery, nutrition and travel
•
Where he thinks HYROX is heading over the next few years
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
💗 Support us on Patreon: https://www.patreon.com/roxlyfe
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
-
1 hr 1 min
Dylan Scott - 2026 HYROX World Champion on Mindset, Race Strategy and Training
Show notes
In this episode of the Rox Lyfe podcast, we chat with Dylan Scott, fresh from becoming the 2026 HYROX World Champion after one of the most dramatic finishes the sport has ever seen
A week after his victory in Stockholm, Dylan reflects on what it actually felt like to finally achieve the goal he'd been chasing for six years, and the mindset that's already driving him towards defending the title.
We also discuss:
* The race strategy behind his World Championship victory
* Why becoming a father has made him a better athlete
* How he trains his burpee broad jumps, sled push and other key HYROX stations
* The biggest lessons from the best season of his career
* His thoughts on the future of HYROX, elite qualification and drug testing
* The training benchmarks he uses to judge elite fitness
* What still frustrates him about his own performances
* A few great Dylan stories along the way!
Whether you're chasing your first HYROX finish or trying to compete at the highest level, this episode is packed with practical training insights, race strategy and the mindset of a newly crowned world champion.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
💗 Support us on Patreon: https://www.patreon.com/roxlyfe
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
-
47 min
Joanna Wietrzyk on HYROX World Championship Lessons, Running Volume and Elite Mindset
Show notes
In this episode of the Rox Lyfe podcast, we chat with Joanna Wietrzyk, fresh from one of the most remarkable seasons the sport has seen.
Joanna became the first athlete in HYROX history to win all four Elite 15 Majors in a single season, set a world record, and finished second at the world championships. A few days after Worlds, she joins the podcast to reflect on the highs, the disappointments, and the lessons she'll take into next season.
In this episode, we cover:
✔️ Her honest reflections on finishing second at the World Championships
✔️ Whether she'd approach next season differently in any way
✔️ The training principles behind her success, including high running volume and aerobic development
✔️ How she handles pressure, expectations, and being the athlete everyone wants to beat
✔️ The reality of being an Elite level athlete in HYROX
✔️ What she believes is possible for the future of women's Pro HYROX performance
✔️ Her sporting background and the competitive mindset that drives her successWe also discuss the rapidly improving women's field, and the legacy she hopes to build both inside and outside the sport.
It was a great chat with a very special athlete, and I think you'll really enjoy it.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
💗 Support us on Patreon: https://www.patreon.com/roxlyfe
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
-
1 hr 6 min
HYROX Training Metrics, Burpee Gains and Elite Performance with Stephen Pelkofer
Show notes
In this episode of the Rox Lyfe podcast, we chat with Stephen Pelkofer, one of the fastest-rising athletes in North American HYROX and part of a doubles partnership with Dylan Scott that has already broken the 50-minute barrier.
Stephen heads into the HYROX World Championships after a breakthrough season that has seen him climb to the front of the North American scene. A former data scientist who left a successful corporate career to pursue HYROX and coaching full-time, he brings a unique analytical approach to both training and performance.
In this episode, we discuss:
✔️ Why he walked away from a secure career to go all-in on HYROX and coaching
✔️ The detailed training metrics and performance data he tracks behind the scenes
✔️ What he's learned from training alongside Dylan Scott every week
✔️ How he cut his burpee broad jump time from 3:52 to 2:20
✔️ Why he believes most HYROX athletes focus too much on strength work
✔️ The training philosophy that has helped him become one of the top athletes in North America
✔️ His approach to balancing intensity, recovery and long-term progression
✔️ Why many athletes spend too much time training in the middle ground instead of truly easy or truly hard effortsIt’s a fascinating conversation packed with practical training insights, endurance lessons, and a fresh perspective on what it takes to improve in HYROX.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
💗 Support us on Patreon: https://www.patreon.com/roxlyfe
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
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