It’s been a hot minute… but we’re back!

This week, we dive into the second HYROX Major of the season, and we’re bringing in a familiar face - our good friend Ian Kay from UKHXR. Ian and Bernice break down the Melbourne field, including the rookies of the race and the athletes to watch.

From international rivalries to breakout contenders and podium predictions, this episode sets the stage for an electric weekend downunder!

In this week's episode, we're joined by Ian Kay from UKHXR to breakdown the first Major of the Hyrox season! We talk through the line-up for the Elite 15 solos and doubles taking place in Hamburg on Friday 3 and Saturday 4 October.

In this week's episode, JK is facilitating a 4x4 Metcon in podcast style. We're focusing on four specific topics:

1. Time-restricted training

2. Progressive programming

3. Compromised running

4. Owning your results

Hit up JK on instagram if you have any questions!

In this week's episode, JK and Georgie Vesely have taken over the mic! Listen in for a variety of questions from our audience with both JK and Georgie giving their honest opinions.

Want to know how to fuel for your next Hyrox race? Then this is the episode for you!

This week we're talking all things sports performance nutrition with Georgie Vesely who has a Certificate 4 in Sports Nutrition. We break it into four key pillars: pre-race, intra race, post race and everyday nutrition for the hybrid athlete.

If you have any questions or want to find out more, make sure to follow or message Georgie on Instagram - georgievesely

Calypso Sheridan is making waves in not only the Hyrox circles, but DEKA too! Having recently won Sydney Women's Pro in an incredible time of 1:02:48, Calypso is not far off qualifying for an Elite 15 Major this season.

It's our 50th episode! And to celebrate, we're bringing you 50 Hyrox tips!

You can find each tip below.

JK’s 50 Hyrox Tips 

1. ​Run the roxzone
2. ​Don’t go out too hot
3. ​The only time pace doesn't matter is at the wall balls 
4. ​Eat your carbs
5. ​The race doesn’t start until after the rower  
6. ​Lean forward on your lunges
7. ​Run your own race, not anyone else’s  
8. ​Have a race plan
9. ​Your recovery is just as important as your training 
10. ​Sleep should be number one 
11. ​Train your compound movements - squats, deadlifts and bench press 
12. ​Focus on what’s in front of you, not what’s next 
13. ​Break up the station in your mind
14. ​There is always one more rep when it comes to the wall balls  
15. ​Don’t get caught up in fast vs slow courses
16. ​No one cares about your specific station time but you
17. ​The data you get from your Hyrox race is gold. Use it! 
18. ​Don’t get caught up in ‘practicing each station’ in training.
19. ​Erg training is very important
20. ​Pace the ergs
21. ​Know your erg damper setting before your race
22. ​Grip strength is more important than you think 
23. ​Train like you race
24. ​There is no one way to train for a Hyrox
25. ​Prove to yourself you won’t give up by not giving up in your training
26. ​Don’t let one ‘bad station’ or ‘bad run’ impact the other 95% of your race  
27. ​Breathe! 
28. ​Control what you can control 
29. ​Reserve your energy on race day  
30. ​Get the right shoes for you and train in them! 
31. ​Delete social media a week before your race
32. ​You don’t have to practice your race before you race
33. ​Prioritise running in your training  
34. ​80/20 running rule in training
35. ​VO2 Max training is overrated  
36. ​Make sure you know the judging standards
37. ​Respect the judges!! 
38. ​Take breaks in the sled push when you feel you need them
39. ​Make sure you know the course  
40. ​Bring your own chalk (if allowed!)
41. ​Don’t try something new on race day  
42. ​Consider the temperature on the day
43. ​If you feel like people are watching you, they’re probably not
44. ​The amount you get out of a race is dependent on the amount you put in  
45. ​Stop blaming Hyrox for your race not going 100% right  
46. ​Be humble
47. ​You’re not always going to enjoy your training
48. ​Sign up to other events than just a Hyrox  
49. ​Celebrate your wins, learn from the losses 
50. ​Keep learning!  

Have you ever wondered if you can train for a marathon and a Hyrox simultaneously? JK is breaking it down for us this week as he is currently preparing for the Sunshine Coast Marathon and his first Major of the Hyrox season.

In this week's episode, we discuss JK's current training volume and how it differs from his usual hybrid training. We also dive into the importance of strength training for a marathon (it's not just about running!) as well as the difference between training for a half marathon vs a full marathon.

In this week's episode, we spoke with Declan McGovern from DEKA + Spartan Australia, NZ and Fiji.

DEKA is the decathlon of hybrid racing, designed to allow ALL levels the opportunity to celebrate the power of fitness.

Declan talks about DEKA's growth across the APAC region, including the athletes heading over for this year's World Championships, as well as their ongoing plans for the fitness racing event down under.

This week we sat down with the Co-Founder of HYROX and Olympic Medalist Mo Fuerste. Mo is a champion in his own right, having competed in three Olympics and winning two golds and a bronze medal!

Mo talks about his experience as an elite athlete and how this has shaped his career as Co-Founder of the biggest fitness race in the world. He explains how he met his Co-Founder, Christian Toetzke, and founded the company. We cover the recent World Championships, the sled turf, the qualifying system, elite doubles and of course - the plans for HYROX to become an Olympic sport at the Brisbane 2032 Games.