HYROX HEROES the PODCAST

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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:
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🏃 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.

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Hybridheroes.online