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209 episodes
HYROX Erg Technique, Training Tools and Race Performance with Lars Rademaker
2026/08/06 | 1h 4 mins.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 #EnduranceTrainingHYROX Training, Fatigue Management and Race Performance with Aaron Woodman
2026/07/30 | 1h 3 mins.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 #EnduranceTrainingHow Annie Emilsson Became One of HYROX's Fastest Rising Stars
2026/07/23 | 40 mins.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 #EnduranceTrainingCharlie Searle on HYROX Training, Fast Lunges, Mindset and World Champs Success
2026/07/16 | 39 mins.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 #EnduranceTrainingPelayo Menendez Fernandez on HYROX Injury Recovery, Race Strategy and Training
2026/07/09 | 55 mins.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
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About 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.
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