HYROX HEROES the PODCAST

🚀 HYROX Training Programs

https://hybridheroes.online

👥 Join the Hybrid Heroes Online Group

https://www.skool.com/hybridheroes

🎯 1:1 HYROX Coaching (Book a Call with Damian)

https://hybridheroes.online/info

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One week out from HYROX… and the pressure is building.

The nerves are kicking in.

The doubts are getting louder.

And you’re probably asking yourself “Have I done enough?”

In this episode, Damian breaks down exactly how to approach race week so you can show up calm, confident, and ready to perform.

Because here’s the truth:

You’re not getting fitter this week.

But you are setting the tone for how you race.

This episode will help you zoom out, control what matters, and avoid the common mistakes athletes make in the final 7 days.

🎯 In This Episode, You’ll Learn:

Why nerves are actually a good sign

The difference between a first-timer, PB chaser, and qualifier mindset

How to reduce anxiety with simple structure

The race week checklist to stay in control and conserve energy

Why your race plan should come from data — not emotion

How to approach the week if you feel underprepared

The bigger picture of HYROX and why this race doesn’t define you

🧠 Key Takeaway:

This race matters… but it’s not everything.

HYROX is bigger than one result.

It’s about who you’re becoming through the process.

👊 Final Message:

Go in with a plan.

Stay in control.

Execute what you’ve built.

And most importantly show up as someone you’re proud of.

Good luck to everyone racing in Brisbane and around the world.

And if you see Damian on race weekend come say hello 👊

Want HYROX SYDNEY PRE SALE ACCESS join here:

👉https://www.skool.com/hybridheroes

Are you training for a HYROX? Join our HYROX Training Program to get the structure and workouts that will deliver you results

👉https://hybridheroes.online/

1:1 Coaching and Program design, Find out how you can get your best HYROX result yet.

👉https://hybridheroes.online/info

Need to Improve your running? Download the FREE 4 Week HYROX RUN PROGRAM

👉https://hybridheroes.online/hyroxrunprogram

HYROX Sydney pre-sale is here… but buying a ticket without a plan is the fastest way to struggle on race day.

In this episode, Damian breaks down what actually matters once you sign up — from building structure and consistency, to avoiding the biggest mistake athletes make: too much intensity, too soon.

If you want to train smarter, stay consistent, and show up ready to perform — this is the episode you need before your next HYROX race.

New to HYROX?

Get access to the complete HYROX READY SYSTEM inside our community.

👉 https://www.skool.com/hybridheroes

Training for your next HYROX race?

Follow our structured HYROX training programs.

👉 https://hybridheroes.online/

Want your best HYROX result yet?

Apply for 1:1 Coaching & personalised program design.

👉 https://hybridheroes.online/info

Need to improve your running for HYROX?

Download the FREE 4 Week HYROX Run Program.

👉 https://hybridheroes.online/hyroxrunprogram

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:

👉 https://hybridheroes.online

🏃 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.

to get a 7 day trial to our training app go to:

Hybridheroes.online

Running is the biggest performance factor in HYROX and most athletes get it wrong.

In this episode, I break down how beginners, intermediates, and advanced athletes should actually train their running for HYROX.

Our training programs:

hybridheroes.online

Our online HYROX group:

https://www.skool.com/hyrox-heroes-free

HYROX Melbourne was HUGE.

Biggest event Australia has ever seen — and a massive reminder of what this sport is really about.

In this episode, I break down:

• What stood out across the entire weekend

• Why experience matters more than people realise

• The biggest rule mistakes I saw (and how to avoid them)

• Why running is becoming the separator

• And why HYROX is a long-term game, not a 12-week fix

If you’re racing soon, planning your first HYROX, or chasing a better result — this one’s for you.

👉 Join the Hybrid Heroes Online Community

https://www.skool.com/hyrox-heroes-free

Most athletes train hard for HYROX… then ruin their race in the final 2 weeks.

In this masterclass episode, Damian breaks down exactly how to taper and deload so you arrive on the start line fresh, confident, and ready to perform – not fried, anxious, and overcooked.

You’ll learn:

Why the final 7–14 days matter more than any “last chance” workout

How to spot the signs you’re training too hard and need to back off

A simple 10–14 day taper timeline you can follow for any HYROX race

How to balance intensity, volume, and recovery without feeling “lazy”

The mental side of tapering – dealing with anxiety, doubt, and unrealistic expectations

How to keep HYROX fun and sustainable so you actually want to come back for race #2, #3, and #10

If you’ve got HYROX Melbourne coming up – or any race in the next few weeks – this episode could be the difference between just surviving… and putting together your best performance ever.

🎧 Listen now and save this for every future race.

👉 Start your 7-Day Free Trial of the HYBRID HEROES training app at: HYBRIDHEROES.online

👉 Or join our online HYROX group here: https://www.skool.com/hyrox-heroes-free