Rox Lyfe - The HYROX Podcast

In this episode of the Rox Lyfe podcast, we chat with Gabrielle Nikora-Baker.

Recently qualified for the Elite 15 in Stockholm after a standout performance at the Phoenix Major, Gabrielle has quickly established herself as one of the most exciting athletes in HYROX. With a 60-minute Pro Solo personal best and a 55-minute Pro Doubles PB, her rise from a bodybuilding and strength-training background to the top level of the sport has been incredibly impressive.

In this episode, we cover:
✔️ How she transitioned from bodybuilding into elite HYROX racing
✔️ Why her strength background has given her an edge on key stations
✔️ Her rapid running progression and current training structure
✔️ Fuelling, recovery, and eating for performance
✔️ The mindset behind qualifying for the Elite 15
✔️ Balancing self-employment with elite-level training volume

It’s an honest and insightful conversation packed with practical takeaways on training, nutrition, recovery, and what it takes to improve quickly in HYROX.

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In this episode of the Rox Lyfe Podcast, I’m joined by Morgan Schulz - an athlete who has now qualified for the Elite 15 in both singles and doubles for the HYROX World Championships in Stockholm.

Morgan’s story stands out. She’s balancing a full-time, travel-heavy job while training on relatively low volume, yet still competing at the very top level of the sport.

We get into her journey through HYROX, the setbacks she’s had to overcome, and the mindset that’s helped her stay consistent over time. This is a really honest conversation about performance, pressure, and finding what actually works for you.

In this episode, we cover:

- How Morgan reached Elite 15 level without high training volume

- Managing injuries and learning to train smarter

- Balancing HYROX with a demanding full-time job

- Why more running isn’t always better

- Her mindset during races and how she handles pressure

- The small habits that have helped her improve over time

It’s a fun, open, and practical conversation and I think you'll really enjoy it!

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In this episode of the Rox Lyfe podcast, I’m joined by Brad Stulberg.

Brad is a bestselling author whose books include Peak Performance, The Practice of Groundedness, and Master of Change. His latest book, The Way of Excellence, explores what it really means to pursue excellence in sport, work, and life.

In this conversation, we dive into what excellence actually is - and some of the biggest misconceptions around it. We talk about goal setting for athletes, how to stay motivated when progress inevitably slows down, and why curiosity might be one of the most powerful mindsets you can bring into training and racing.

We also get into patience, failure, consistency, and the traps that stop athletes from reaching their potential.

If you’re chasing progress in HYROX or any performance-based sport, there’s a lot in here that will change how you think about training and improvement.

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Rachael Wade has only raced HYROX Pro twice, but she’s already clocked a 61-minute PB and finished 2nd overall in Las Vegas - an incredible start to her HYROX career.

What makes it even more impressive is that she’s doing it on around 7–8 hours of training per week while balancing life as a mum of two and running her own nutrition practice.

In this conversation, we talk about how she made the jump into HYROX after a collegiate running career, the training philosophy that’s helped her improve quickly, and why focusing on strength rather than big running mileage has been key to her early results.

We also go deep into sports nutrition. As a registered dietician, Rachael shares practical advice on fuelling for HYROX, common signs athletes may be under-fuelling, how lab testing can highlight recovery issues, and which supplements she believes can actually make a difference.

Along the way we also discuss balancing elite sport with family life, the mindset she uses when races get tough, and why she believes you may not need as much training volume as you think to perform at a high level.

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In this episode of the Rox Lyfe podcast, I’m joined by Vivian Tafuto - one of the most consistent performers on the Elite 15 circuit.

Vivian opened the season with a huge PB and 2nd place finish in Hamburg, followed it up with another podium in Phoenix, and has twice broken the HYROX Pro Doubles World Record alongside Lauren Weeks. All while working full-time as an actuary.

We dive into what’s changed in her training, how she overcooked her volume before Worlds last year, and why she now believes doing slightly less might actually unlock more performance.

We also discuss:

• Why she runs slower than ever on easy days

• The mindset shift that’s helping her close the gap to the very top

• What racing doubles has mentally unlocked for her singles performance

• Burpee pacing, lunge confidence, and why wall balls shouldn’t scare you

• How she balances Elite 15 racing with a full-time career

Vivian is open about pressure, expectations, and learning to separate happiness from race results. It’s a thoughtful, honest conversation with one of the sport’s smartest competitors.

If you’re chasing progression in HYROX - whether you’re aiming for a podium or your first sub-70 - there’s plenty in here you can apply to your own training.

It was a great chat with a great athlete, and I think you’ll really enjoy it.

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In this episode of the Rox Lyfe podcast, I’m chatting with Vicky MacIntosh.

Vicky is one of South Africa’s leading HYROX athletes, a former CrossFit Games team competitor, and now an Elite 15 doubles athlete who has already secured her place at the 2026 HYROX World Championships. She also holds a 61-minute HYROX Pro PB and has quickly established herself as a serious contender on the global stage.

In this conversation, we dive into:

- How she rebuilt her aerobic base and dropped her zone 2 pace from 6:30/km to 4:45/km in a year

- What her training week actually looks like

- How she balances singles and doubles preparation

- The strategy and transitions that helped her qualify for Elite 15

- HRV tracking, lactate testing, and the tech guiding her training

- Fuelling strategies for racing and recovery

- The mindset shifts that have elevated her performance

It’s a great chat with a super impressive athlete at the top of the sport.

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In this episode of the Rox Lyfe podcast, I’m joined by Luke Greer.

Luke has made a rapid transition into HYROX, recently winning the Men’s Pro division in London before backing it up with an 8th-place finish in his Elite 15 debut in Phoenix. His running is a clear weapon, and he consistently clocks some of the fastest run splits in the field.

In this conversation, we cover:

* Luke’s sporting background and why running has always been his strength

* How he trains his running alongside strength and station work

* Self-coaching, trial-and-error learning, and racing at Elite 15 intensity

* Wall balls under pressure and where he’s still losing time

* The mindset shift behind quitting his job to go all-in on HYROX

It’s an open, thoughtful conversation with one of the most exciting athletes to emerge in the sport, packed with insight for anyone chasing performance in HYROX.

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In this episode of the Rox Lyfe podcast, I’m joined by Adam Storey - exercise physiologist, high-performance coach, and sport scientist with deep roots in elite sport.

Adam has coached athletes at Olympic and Commonwealth Games level, worked across professional rugby and endurance sport, and now sits on the HYROX Sports Science Advisory Council. He brings a rare blend of strength, endurance, and applied sports science to the conversation.

In this episode, we cover:

* How max strength actually carries over to HYROX performance

* Fatigue tolerance vs pure strength and why it matters more than most people think

* How to program strength alongside running without blunting adaptation

* Technique, injury prevention, and smarter recovery strategies

* Why farmers carries might be one of the most underrated stations in HYROX

This is a practical, evidence-based deep dive into how HYROX athletes should be thinking about strength, conditioning, and long-term performance development.

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In this episode of the Rox Lyfe podcast I’m joined by Elli Stenfors - HYROX Elite 15 athlete, physiotherapist, and coach.

Despite coming from a competitive swimming and CrossFit background - and with no traditional running history - Elli has risen rapidly through the sport. She’s already clocked a 61-minute PB in the Pro division and finished 7th in her Elite 15 debut in Melbourne.

In this conversation, we cover:

• How Elli transitioned from swimming and CrossFit into HYROX at an elite level

• Why she prefers to train and race by feel rather than relying on watches or data

• How she builds running fitness with relatively modest run volume

• Balancing strength work, endurance, and staying injury-free

• Her mindset under pressure - including wall balls late in the race

It was a really open, honest, and thoughtful chat with loads of practical insight into what it takes to perform at the sharp end of HYROX, and I think you’ll really enjoy it.

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In this week’s episode of the Rox Lyfe podcast, I’m joined by Mollie Fkiaras 🎙️
Mollie is one of the fastest-rising athletes in HYROX right now. She’s clocked a 61-minute PB in the Pro singles, finished 4th in the Elite 15 women’s doubles in Melbourne, and helped break the mixed doubles world record with a 49:13 💥

In this conversation, we chat about:
🏃‍♀️ How she structures her running and training week
🧠 What Elite-level mindset actually looks like in practice
🔥 How they approached the mixed doubles world record
🎯 Why she turned down her Elite 15 doubles spot for Worlds and what she’s focusing on instead
📈 What she’s doing now to push towards Elite 15 qualification in the singles

It was an open, honest chat with loads of practical takeaways for anyone training and racing HYROX at any level.

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In this episode of the Rox Lyfe podcast, I’m joined by Mat Lock, HYROX’s Global Head of Sport and Technical Director of Elite Racing.

Mat sits right at the centre of one of the biggest changes HYROX has made in recent years - the move away from time-based qualification and towards a points-based system for elite racing. We break down why the change was needed, what problems it’s trying to solve, and how it reshapes the pathway from Open to Pro and into the Elite 15.

We also get into the wider knock-on effects, including how often elite athletes may need to race, course fairness across venues, strength of field, and the growing role of athlete licensing. Beyond qualification, Mat answers questions on course temperature, the dedicated elite race setup, time-based penalties, doubles formats, and what’s next for elite HYROX racing.

It’s an open, detailed conversation that offers real insight into how HYROX is evolving at the sharp end of the sport, and what these changes mean for athletes aiming to compete at the highest level.

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In this episode of the Rox Lyfe podcast, I’m joined by Cole Learn.

Just a few years ago, Cole was homeless and battling drug addiction. Fast forward to now, and he’s made his Elite 15 debut in Melbourne, finishing an impressive 7th and rapidly establishing himself as one of the most exciting emerging athletes in HYROX.

We talk about:

* His journey from addiction and homelessness back to elite-level sport

* How he’s transformed his running over the past two years

* Why he believes extreme training volume is not required to perform at the top of HYROX

* His approach to key stations like lunges and wall balls under fatigue

* Mindset, long-term development, and racing at the Elite 15 level

It’s an open, honest conversation packed with practical insights for anyone training and racing in HYROX, whatever level you’re at.

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In this episode of the Rox Lyfe podcast, I’m joined by Alex Viada.

Alex is one of the original thinkers behind hybrid training and the person who coined the term. He’s the author of The Ultimate Hybrid Athlete and has been shaping how athletes think about combining strength and endurance long before HYROX existed as a sport.

We go deep into what actually matters for HYROX and other mixed-demand races, cutting through a lot of common confusion and noise around hybrid training.

In this episode, we cover:

• What hybrid training really means and why HYROX is now its own distinct sport

• The interference effect and how to manage strength and endurance together

• Fatigue management, session ordering, and cutting out junk volume

• Zone 2 training, when it helps and when it’s overrated

• Plyometrics, running economy, and building strength that actually carries over

It’s a practical, detailed conversation focused on training smarter and understanding what truly moves the needle for performance.

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In this episode of the Rox Lyfe podcast, I’m joined by Josh Van Zeeland.

Josh is one of the most exciting athletes to emerge in HYROX over the past year. He recently finished 5th on his Elite 15 debut in Melbourne and recorded the fastest run split in the entire field, immediately putting himself on the radar as a serious contender at the sharp end of the sport.

We cover:

• His background in rugby and how it shaped his engine and resilience

• Why his running is such a weapon despite being a bigger athlete

• How he manages running volume and intensity without breaking down

• Using HRV data to guide training decisions and avoid burnout

• Station efficiency, wall ball depth, and lessons from Elite 15 racing

• The mindset shift required to move from “happy to be there” to chasing podiums

It’s an honest, detailed conversation that goes deep into training decisions, race execution, and what really separates performances at the Elite level of HYROX.

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In this episode of the Rox Lyfe podcast, I’m joined once again by my HYROX livestream co-commentator Till Shenk for a mid-season Elite 15 check-in.

We recorded this just after the Hamburg and Melbourne Majors, making it the perfect point to step back and assess how the 2025 season is shaping up at the sharp end of the sport.

We cover:

- How the men’s and women’s Elite 15 fields are evolving

- Which athletes are closing gaps fastest and why

- Performances that stood out across Hamburg and Melbourne

- Til’s early-season hot takes and how they’re holding up

- Early predictions as we look ahead to Phoenix and beyond

It’s a fun, honest review with plenty of insight into how HYROX is developing at elite level, and what that means for the rest of the year.

As this episode goes out on Christmas Day, thanks so much for the support throughout the year. I really appreciate you listening, and there’s plenty more to come next year! Have a great Christmas!

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In this episode of the Rox Lyfe podcast, I’m joined by Damian Hughes. Damian is the co host of the High Performance Podcast, a best selling author, and someone who has spent decades studying what drives world class performance.

We talk about the lessons he learned growing up in his dad’s boxing gym, the real traits that separate high performers, and the practical mindset tools HYROX athletes can use when races get uncomfortable. Damian also shares insights and stories from interviews with people like Phil Neville, Usain Bolt, Keely Hodgkinson, Fernando Alonso and Stuart Broad.

It’s a detailed, grounded conversation full of ideas you can apply straight into your training and racing.

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In this episode of the Rox Lyfe podcast I chat with Ben Blake, the series producer behind the HYROX Elite 15 livestreams and one of the key people shaping how millions now watch the sport.Ben explains how the broadcast team went from a chaotic start in Chicago to running huge two day productions around the world. He talks through the scale of the crew, the cameras, the data systems, and the planning behind every race. He also breaks down how the team decides which stories to follow, how they handle penalties, why wireless tech causes issues, and how the livestream helps professionalise the sport.You’ll also hear how they build graphics, replay, VAR style reviews, and athlete features, plus what’s coming next for HYROX coverage and how you can learn to race smarter by watching the pros.Follow Ben at @benyblake and @inspohub.io

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In this episode of the Rox Lyfe podcast, I chat with Gabriella Moriarty (@getfitgabby) - Elite 15 Doubles qualifier for the 2026 HYROX World Championships and an age group mixed doubles world champion.

Gabby shares the full story of her journey into HYROX - from her sporting background, competing in steeplechase at national level, and even once being a body double for Jess Ennis - through to finding the sport, rebuilding her strength after multiple injuries, and qualifying for the Elite 15 alongside Zara Piergianni.

You’ll hear:

• How she transitioned from years on the track to HYROX

• The training focus that helped her stay injury free

• What it was like lining up for her first Elite 15 race

• How she and Zara approach doubles tactics

• The mindset tools she uses to dig deep when the race gets tough

• How burpees became a genuine weapon in her game

• Her brilliant Hero, Hardship, Highlight answers and what drives her today

If you want insights on racing hard, training smart, and performing under pressure, you’ll get a lot from this one.

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In this episode of the Rox Lyfe podcast, I’m chatting with Faisal Abdalla. You’ll likely know him as one of the HYROX MCs and the voice you hear at finish lines around the world, but he’s far more than that. Faisal trains hard, races regularly, and recently completed a half Ironman while juggling HYROX events, coaching, and family life. We talk about how he approaches the role, how his PMA philosophy guides him on and off the mic, and the insights he’s gained from watching thousands of athletes race, struggle, and finish right in front of him. We also get into the moments that stand out after years inside the arena, what it takes to give that much energy every weekend, and how he’s built a career that spans Barry’s Bootcamp, coaching, film sets, and some of the biggest HYROX stages in the world. It was a fun and honest chat, and I think you’ll really enjoy it.

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In this episode of the Rox Lyfe podcast, I chat with 2022 HYROX World Champion Kris Rugloski (@krisrugloski).

Kris has one of the most unique athletic profiles in the sport. She splits her time between HYROX, ultras, and obstacle course racing while working full time as a nanny, and she brings a grounded, thoughtful perspective to all of it. We dig into how she balances training with real life, what she learned from the injuries that kept her out for much of 2024, and why gratitude sits at the centre of her approach to racing and performance.

You’ll hear her honest take on the current HYROX qualifying system, the training structure that keeps her consistent, how she navigates being strong across multiple disciplines, and why female athletes should pay closer attention to their hormonal cycle. It’s a detailed and open conversation with someone who has lived almost every corner of hybrid fitness.

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In this episode of the Rox Lyfe podcast, we chat with David Wetherill (@wetherill.para.fit) - a three-time Paralympian in table tennis, marathon world record holder on crutches, and now a regular face in HYROX.

Born with a rare bone development disorder and a heart condition, David’s story is one of resilience, perspective, and purpose. We dive into:

✔️ Stoicism, pain, and the mindset behind pushing limits

✔️ The story behind his viral table tennis moment

✔️ Lessons from competing at three Paralympic Games

✔️ Running a sub-6-hour marathon on crutches

✔️ His mission to complete an Ironman

It’s an open and thought-provoking conversation packed with honesty, perspective, and lessons that go far beyond sport.

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In this episode of the Rox Lyfe podcast, we chat with Kate Davey (@precisiongolfkate).

Kate’s a regular in the HYROX Elite 15, a relay world record holder, and one of the fastest women ever to compete in the sport.

After suffering a devastating injury following the World Championships - one that left her unable to walk - Kate’s been forced to rebuild from the ground up.

We talk about how the injury happened, the brutal recovery process, and the mindset, structure, and support that are helping her through it. She also shares practical tips on burpees (she’s seriously good at them!) and how she’s finding motivation through rehab.

It’s an open and inspiring conversation about resilience, focus, and what it takes to come back stronger.

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In this episode of the Rox Lyfe podcast we chat with Charlie Botterill. Charlie’s long been one of the most exciting young names in HYROX, and his recent results - including a 54-minute Pro time - have put him firmly in the Elite field, both in singles and doubles. We talk about his decision to go all-in on HYROX, the mindset behind his training, how he structures his training week, what’s driven his big improvements lately, his approach to nutrition, and what it really takes to perform at the top level. It’s a detailed, grounded conversation packed with performance insights, training takeaways, and honest reflections from one of the sport’s hardest-working athletes.

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In this episode of the Rox Lyfe podcast, we chat with Ryan Kent (@dr0pthehammer) - one of HYROX’s most respected athletes and a long-time presence at the sharp end of the sport.

Ryan was the first athlete to break 60 minutes on US soil, a former North American Champion, and the 2023 Chicago Major winner - but this conversation goes far beyond race results.

We talk about:

✔️ How growing up with a professional bodybuilder and arm-wrestler for a dad shaped his mindset

✔️ His early years as a child running prodigy and what drove him to compete

✔️ The lessons he learned on The Selection — a brutal special-forces-style TV experiment

✔️ How he rebuilt confidence after losing his father and struggling for form

✔️ The impact of the late Rylan Schadegg, his doubles partner at the 2025 World Championships

It’s an honest and powerful chat with one of HYROX’s top athletes - full of perspective, resilience, and lessons in rediscovering your “why.”

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In this episode we get to chat with Tiago Lousa. Tiago is one of the sharpest minds in HYROX — coach to Alex Roncevic and Zara Piergianni, an age group world record holder, former world champion, and respected head coach and gym owner.

We recorded this just after Hamburg, where Alex broke the Men’s Pro world record, so Tiago shares a fascinating inside look at that race, how his coaching relationship with Alex’s running coach works, and the changes that helped Alex reach his best-ever form.

In this episode, we cover:

✔️ Alex Roncevic’s world-record performance and the mindset behind it

✔️ How Tiago structures elite training and balances running and strength work

✔️ His coaching philosophy — from managing volume to developing durability

✔️ The lessons he took from training in Kenya on pacing, easy runs, and recovery

✔️ Where he believes HYROX needs to evolve

It’s an open, and insightful conversation with one of the sport’s most respected coaches and athletes.

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Jonah Rosner (@rosnerperformance) joins the Rox Lyfe podcast to share insights from his journey through elite sport and into the world of HYROX coaching.

With a background that includes roles in the NFL, Jonah now runs Rosner Performance, where he helps runners and hybrid athletes boost performance, avoid injury, and train smarter.

In this episode, we cover:
✔️ How to manage training load and reduce injury risk
✔️ Why calves and Achilles strength are critical for HYROX
✔️ The benefits of plyometrics and heat training
✔️ Using data and supplements the smart way
✔️ Recovery strategies and the role of subjective feedback

It’s a detailed, practical conversation packed with science-based takeaways that you can apply directly to your HYROX prep and overall training.

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Mat Lock and Ralf Iwan join the Rox Lyfe podcast for two insider conversations on the future of HYROX.

Mat is the Global Head of Sport and Technical Director of Elite Racing, while Ralf leads the HYROX 365 Academy and Global Coach Education.

In this episode, we cover:
✔️ Athlete licences, anti-doping, consistent course design, judging, and the new penalty box system
✔️ HYROX’s Olympic ambitions and the push to professionalise the elite side of the sport
✔️ The vision of the 365 Academy and the launch of the new Level 2 coach education course
✔️ The return of HYROX Youngstars and the next generation of athletes
✔️ The Sports Science Advisory Council, Red Bull Coaches Camp, and the first HYROX Summit coming to London

Two insightful chats from inside HYROX HQ that reveal how the sport is evolving from the top down.

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In this week's episode of the Rox Lyfe podcast we are joined by Jess Pettrow after a huge season in HYROX. A regular in the Elite 15, Jess raced all of last season’s Majors, finished 9th at the 2025 World Championships in Chicago, won the relay with Australia, and recently set a new Pro Doubles World Record with Joanna Wietrzyk in 54:24.In this episode, we cover:✔️ Her journey into HYROX and what keeps her motivated✔️ Why training with a group has elevated her performance✔️ The mindset and preparation behind competing at the top level✔️ The story of “the bucket” - a motto central to her training✔️ Her goals for the season ahead and what it takes to stay consistent in the Elite 15It’s an open and insightful conversation packed with performance tips, mindset lessons, and behind-the-scenes stories from one of HYROX’s top athletes.

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In this week's episode of the Rox Lyfe podcast I’m chatting with Emilie Dahmen. Just a year ago Emilie was volunteering at a HYROX race to earn study credits, and now she’s a Nike athlete competing with the best in the world. She’s quickly gone from complete beginner to finishing 6th in the Elite 15 in Chicago!

We talk about the whirlwind of her first season, her sporting background, her mindset and how she’s approaching training at this level. It was a fun, open chat with one of HYROX’s most exciting new athletes and brightest stars, and I think you’ll really enjoy it.

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Jon Wynn is back on the Rox Lyfe podcast after delivering his best HYROX performance yet at the 2025 World Championships in Chicago.

A consistent presence in the HYROX Elite 15, Jon has finished in the top 10 at the last three World Championships — 6th in 2023, 9th in 2024, and 5th this year at the age of 38 while balancing life as a dad of two.

In this episode, we cover:
✔️ How he turned a season of setbacks into his best-ever HYROX performance
✔️ The role of heat training & cooling in his race prep
✔️ His Achilles rehab journey and what it’s taught him
✔️ Doubles ambitions alongside Graham Halliday
✔️ His candid perspective on HYROX World Championship relay selection

It’s an open, honest conversation filled with performance tips, training insights, and mindset lessons from one of the sport’s grittiest competitors.

Follow Jon on Instagram at @jonwynnfitnessandsobriety

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In this episode of the Rox Lyfe podcast, I’m joined by Bjoern Schinke (@bjoernschinke) - coach to 2025 HYROX World Champion Linda Meier.

Bjoern has also worked with 2021 World Champion and former world record holder Tobias Lautwein, and before HYROX he coached Germany’s men’s eight rowing team to Olympic silver.

His approach blends movement efficiency, neuro-athletic training, and mindset coaching - helping athletes perform at the highest level while often training on surprisingly low volume.

In this episode, we cover:

✔️ How he helped Linda reach the top with one of the lowest training volumes in the Elite field

✔️ Why movement efficiency & neuroathletic training could be game-changers in HYROX

✔️ The role of mindset, pacing & patience in racing

✔️ Why joy might be the most powerful performance tool of all

It’s an open, detailed conversation full of performance insights and mindset lessons for anyone who wants to train smarter for HYROX.

You can find out more about Bjoern, his training, and his podcast at...

@bjoernschinke

@strongmoveclub

@strongforlife_podcast

@thehybridcode

www.strongmove.de

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In this episode of the Rox Lyfe podcast we chat with Dylan Scott. Dylan has been a fixture at the elite level of HYROX for years and most recently finished 3rd in the Elite 15 at the 2025 World Championships. In this conversation we cover a lot. We spend time on the mental side of performance - from his “why,” to the growth that’s helped him stop getting in his own way, to his mindset on the start line, and the lessons he’s taken from both setbacks and podium finishes. We also dive into his training, the drama of Chicago World Championships, and the story behind his fiery “Do I have to remind you who I am?” Vegas win. It's always fun talking with Dylan - I think you’ll really enjoy it.

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In this episode of the Rox Lyfe podcast, I’m joined by world-renowned movement coach and author of The Lost Art of Running, Shane Benzie (@shane.benzie).

Shane has worked with HYROX athletes, Olympians, tribal communities, and elite performers across seven continents - blending biomechanics, anthropology, and real-world experience to radically improve how we move.

We dive deep into how you can become a faster, more efficient, and more resilient athlete - without necessarily getting “fitter.” Whether you’re chasing HYROX PBs or just want to move better, this one’s packed with lightbulb moments.

We cover:

• The major technique flaw 84% of runners are making

• How to use “tripod feet” to improve stride, power, and stability

• Why impact and airtime aren’t the enemies you think they are

• Lessons from African training camps, extreme athletes, and military operatives

• How desk posture affects run performance - and what to do about it

• Plus: cadence, carbon shoes, curve theory, and elastic recoil

If you're interested in improving your running / performance in HYROX, this one is for you!

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Lauren Weeks is back on the Rox Lyfe podcast!

The world record holder in both the Open and Pro divisions, Lauren finished 3rd in the 2025 HYROX World Championships singles, won the doubles with Lauren Griffiths, and captained the USA relay team in one of the most talked-about races of the year. She also took victory at three of the four Elite 15 majors this season and set a new Pro world record in Glasgow.

In this episode, we cover:

- Her reflections on the 2025 World Champs and that relay DQ

- Record-breaking performances in Glasgow and DC

- How she manages high training volume without burning out

- Why she’d choose a SkiErg as her one piece of kit

- Off-season goals and her future ambitions beyond HYROX

It’s an honest, detailed conversation packed with performance tips, training insights, and mindset lessons from one of the sport’s all-time greats.

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This week on the Rox Lyfe podcast, I’m joined by HYROX athlete and former reality TV star Jeremy McConnell (@jeremymcconnellcooke).

Jeremy recently raced in the Elite 15 Doubles at the 2025 HYROX World Championships and was part of the Irish relay team — yes, the one involved in that incident with Hunter McIntyre.

In this raw and unfiltered conversation, Jeremy opens up about:

• How HYROX helped him rebuild after addiction and media chaos

• His honest view on the Worlds relay disqualification

• Lessons from the brutal Marathon des Sables

• Training smarter (and more structured) this season

• The truth about his race day arm sleeves and goalkeeper gloves

It is raw, honest, funny, and full of stories — it was agreat chat, and I think you’ll enjoy it a lot.

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In this episode of the Rox Lyfe Podcast, I sit down with HYROX co-founder Mo Fuerste for an open and in-depth conversation about where the sport is headed — and what’s changing behind the scenes.

We cover everything from the Chicago sled drama to elite qualifying rules, drug testing, regional events, the 2026 World Championships in Stockholm, and more.

Whether you're a first-time racer or an elite athlete, this one’s packed with insight, transparency, and news you won’t want to miss.

⏱ Topics include:

• What really happened with the sleds in Chicago — and how it’s being fixed

• How elite 15 qualifying works this season (singles, doubles, and regionals)

• Drug testing, judging penalties, and the push for pro standards

• Stockholm 2026: what to expect from the next HYROX World Championships

• Updates on the timing system, ticketing, and more

Mo’s always great to chat to — open, honest, and not afraid to go into detail. If you’re into HYROX in any way, I think you’ll enjoy this one.

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In this episode of the Rox Lyfe podcast I’m chatting with Hugo Hugemark (@athletehugo).

Hugo recently captained the Sweden relay team at the HYROX World Championships and has a PB of 56:32 in the Men’s Pro division — and just wait until you hear what he did the day before, and even the morning of, setting that PB - it’s pretty incredible!

He's become known in HYROX for his relentless work ethic but there is much more to him than just being a hard worker - he has a laser focused mindset, and takes an intelligent, calculated approach to performance.

We get into some brilliant stuff in this one — from the mental side of training, to the test protocols he uses to track his progress in training, the role of treadmills in HYROX prep, why so many people get the Ergs wrong, and how to actually structure volume and intensity for you.

There is so much to take away from this whatever level you’re at – Hugo is great and I think you'll really enjoy it!

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In this episode of the Rox Lyfe Podcast, I’m joined by my HYROX livestream co-commentator and one of the sport’s most recognisable voices — Till Schenk (@tillschenklive). Till’s story is as wild as they come...Told he’d never do endurance sport again, he went on to complete Ironmans, bikepack solo through Africa, and escape a literal hostage situation in Senegal. Breathwork and cold exposure helped him rebuild his health — and in this episode he shares how those tools might help you too as an athlete.We also look back at the HYROX season just gone, the standout moments from Vegas to Hong Kong, and the athletes and stories that stuck with us — plus why Till’s stepping away from Ironman after 14 seasons.Expect honesty, laughs, lessons, and some seriously mad stories!

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In this episode of the Rox Lyfe podcast, I sit down with SamWarburton (@samwarbs) – former Wales and British & Irish Lions captain, pundit, and founder of SW7 Academy (@sw7academy).

We go deep on what it really takes to perform at the toplevel in sport – and how those lessons apply far beyond rugby. From elite mindset and resilience to HYROX, dealing with pressure, and much more - this one’s packed with insight.

Whether you're a competitive athlete or just training to bea fitter, more capable human, there's plenty here to take away.

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In this episode of the Rox Lyfe podcast, I’m joined by the 2025 HYROX World Champion, Tim Wenisch (@tim.wenisch).

Fresh off a massive weekend in Chicago where he won both the Elite 15 Singles and the Elite Doubles, Tim talks us through the race strategy, mindset, and training approach that helped him finally claim the title — after being forced to miss the last two World Championships.

At just 26, Tim has been part of the HYROX scene since its earliest days. We break down the changes he made this season, how he stayed injury-free, and how he’s thinking about the future now he’s reached the top.

🎧 Listen in for honest insights, useful training takeaways, and a behind-the-scenes look at what it takes to become a world champion.

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In this episode of the Rox Lyfe podcast, Greg sits down with the new HYROX World Champion — Linda Meier (@lindaaa.jm).

Fresh off her win in Chicago, Linda talks through:

• Her incredible victory and 2-minute PB at the World Championships

• Balancing elite performance with a full-time IT job

• Why low training volume works for her

• The underrated value of technique work and recovery

• Lessons from her background in sport

• Her honest take on racing mindset, and what most athletes are getting wrong in training

Linda’s story is proof that smart, efficient training can beat big volume — and that you don’t need to go full-time to reach the top.

👉 Whether you’re chasing a HYROX PB or just curious about how world-class athletes train, this one’s packed with practical insights and inspiration.

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On this episode of the Rox Lyfe podcast we talk to Nikki Brammeier (@nikkibrammeier) - a former Olympic cyclist and national cyclocross champion who's now making serious moves in the world of HYROX. In this episode, she joins Greg to chat through her journey from pro cycling to fitness racing, what it's like training and competing as a mum of two, and why fuelling properly has become one of her biggest learnings as an athlete.

We cover:

⏱️ Nikki’s sporting background — from World Cups to Rio 2016

💪 Her transition into HYROX and learning how to train for it

🍽️ RED-S (relative energy deficiency in sport)

🧠 How she thinks about pressure, mindset, and recovery now

🏋️‍♀️ The realities of strength work, running inefficiency, and managing fatigue

🗓️ Periodisation and training around her monthly cycle

💥 Her advice for anyone trying to race and train well with a busy life

There’s loads of insight here from someone who’s performed at the highest level and is now applying that experience to the HYROX world.

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In this episode of the Rox Lyfe podcast we are joined by Sean Noble (@sean_noble7).

Sean has had a huge HYROX season — winning in Dublin with a 55-minute performance, battling with the world’s best in Glasgow, and now leading Team Ireland at the HYROX World Championships in Chicago.

But there’s way more to the story…

In this episode, Sean speaks openly about what drives him — including the personal loss that changed everything. He talks through the highs and lows of his season, including injury heartbreak in Vegas, the controversial Glasgow penalty, and a bounce-back effort that saw him qualify for the Elite 15 twice.

We also dive into his training — from brutal high-intensity sessions to why he skips traditional zone 2, how he's adapting his weight and running style, and what it really takes to compete at this level while holding down a full-time job in commercial law.

It was a great, open, honest chat with a super impressive HYROX athlete.

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In this week's episode we chat with Emilio Aguayo (@aguayotri).

Emilio is a former pro triathlete from Spain who’s quickly become one of the fastest names in HYROX — going sub-60 multiple times and recently clocking one of the top times ever in the Pro division.

In this episode, we dive into:

⏱️ Why he left triathlon (despite reaching the Ironman World Champs)
🧒 How HYROX has helped him be a better dad
⚖️ His thoughts on weight, fuelling, and training at a natural weight
🏋️‍♂️ The switch to strength work after never lifting as a triathlete
🧠 Race mindset, recovery habits, and running training
🔥 His honest take on fast courses, time-based qualification, and what’s next

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In this episode of the Rox Lyfe podcast I’m joined by Tom Rodgers. Tom recently made headlines by winning the Last Chance Qualifier in Barcelona and securing his place in the Elite 15 at the HYROX World Championships.

In this episode, we cover a lot — from his triathlon background and transition into HYROX, to the training and mindset shifts that have helped him climb the ranks, all while working shifts as a police officer.

We also talk through his approach to building sled strength, heat adaptation, how he qualified for the Elite 15 Doubles with Chris Woolley, and why he now believes racing smart beats racing hard.

Whether you're aiming to improve your own HYROX performance or just want a behind-the-scenes look at what it takes to go from unknown to elite, there's loads to take from this one.

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Jake Dearden (@jakedearden_) returns to the Rox Lyfe podcast after a huge year of progress. Since we last spoke, Jake has:

– Run a 2:28 marathon in Berlin

– Qualified for the HYROX Elite 15

– Set a Pro Doubles world record with James Kelly

– Been named England team captain for the relay at the 2025 HYROX World Championships

In this episode, we dig into the training that got him there — including the work that led to that marathon time and his Elite 15 breakthrough. We also chat through his current strength numbers, running times (how quick he is over 5km, 10km, etc), the pressures of working with major sponsors like Red Bull, and the mental load of staying at the top.

If you’re training for HYROX, looking to improve your running, or just curious what it really takes to compete at the highest level — there’s a lot to take away from this one. Jake’s always great to chat with, and this is a really open and insightful conversation.

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Rich Ryan (@richryan610) is back on the Rox Lyfe podcast! One of the fastest men in HYROX history, Rich holds the Pro Doubles world record (48:31) and is currently ranked 4th all-time in the Pro division.

We cover a huge amount in this episode — from how he’s changed his training approach, to mindset, travel, HYROX footwear, and how he sees the sport evolving.

Rich is a really knowledgeable guy, and always fun to chat to, and I think there's lot to take away from this conversation.

💥 Supporters of this Episode

In this week’s podcast I sat down with Hidde Weersma ( @hidde.w) — fresh off qualifying for the Elite 15 at the 2025 HYROX World Championships after a brilliant 2nd-place finish at the Last Chance Qualifier in Barcelona🔥

Hidde is:✔️ A 3x Age Group World Champion✔️ Captain of the Dutch relay team at the 2024 Worlds✔️ A top-level coach working with HYROX athletes and Dutch Olympic teams

In this episode we talk about:🏃‍♂️ How his training has changed this season🧠 His mindset and approach to racing👕 The story behind the name on his shirt in Manchester… and loads more.

It’s a fun, insightful chat with a great guy and I’ll think you’ll really enjoy it💥

💥 Supporters of this Episode

💥 Want to improve your HYROX time using real sport science? In this episode of the Rox Lyfe Podcast, I’m joined by Gommaar D’Hulst from @wod_science, who’s known for turning complex sports science into clear, practical advice for functional fitness athletes. Whether it’s balancing strength and endurance, recovering smarter, or understanding what actually drives performance, Gommaar helps us apply the science that matters. We dive into:⚡️ The interference effect (and how to train around it)🏃‍♂️ Smart running strategies for HYROX 🍽️ Evidence-based nutrition & recovery tips 🧠 Technique tweaks that make a big difference...and loads more!If you’re serious about HYROX performance, you’ll find gold in this episode.

💥 Supporters of this Episode

In this episode of the Rox Lyfe podcast I got to chat with HYROX Pro athlete and coach Ollie Russell (@russellperformancetraining)…

✅ HYROX men’s relay world record holder

✅ 57:01 Pro PB

✅ Completed an Ironman

✅ Did 48 hours of burpee broad jumps (seriously)

We talked training, mindset, what he’s been doing to improve his lunges and wall balls so much, and the other steps he’s taken to help see his HYROX finishing times consistently drop.

Really enjoyed this one — Ollie’s a knowledgeable, impressive athlete and coach, and I think you’ll get a lot from it.