17/05/2026
How I shaved 5 minutes off my HYROX time and broke into the Elite 15 👊🏽
1. Following a structured program: Including easy days to allow the body to recover, adapt to the training stimulus and continue building volume consistently. Recovering between sessions meant I could hit the required intensity on key workouts and continue progressing instead of just accumulating fatigue.
2. Threshold training: Using running, machine work and station-specific efforts that replicate the physiological demands of race day. These sessions typically include structured intervals at or around threshold intensity, often using a 5:1 or 4:1 work-to-rest ratio to accumulate time under high but sustainable metabolic stress.
3. Strength training and mobility: Improving force production, movement efficiency and resilience. This reduced injury risk and increased my ability to handle heavy sleds and maintain movement quality under fatigue.
4. Working on weaknesses: My biggest ones from my first HYROX race were running, burpees, lunges and wall balls. One of the biggest advantages we get in HYROX is the race data and feedback after each event, making it very clear where the gaps are. Deliberately focusing on these areas has been huge for progress. Over time, weaknesses start to turn into strengths and that’s where massive improvements happen.
5. Commit to a schedule you can actually sustain long term. For me personally that’s 8–10 hours per week alongside business and family. Pushing beyond that would compromise recovery, consistency and other important areas of life. Consistency over time has always mattered more than volume spikes. Don’t get caught comparing yourself to what others are doing on social media. What you can recover from and repeat week after week is what drives adaptation.
If I can do it, you definitely can too 👊🏽
Comment HYROX below to get sent a link to my 12-week HYROX Program👊🏽💪🏽
