Are you a HYROX athlete, hybrid competitor, or runner trying to level up without burning out?

This episode is your performance audit.

We’re calling out the common training traps that leave athletes wrecked at the finish line, over paced, under-fueled, or just straight-up underprepared for the real demands of race day.

From blindly copying Instagram plans to overrelying on sim workouts, we’re breaking down 7 critical mistakes that look like hard work but actually hold you back.

Inside this episode:

• Are you training for your level… or someone else’s?

• Does your coach actually get HYROX?

• Is your “compromised running” crushing your joints?

• Are your strengths becoming a blind spot?

• Are sexy workouts sabotaging your aerobic base?

No guest. No fluff. Just honest, experience-backed breakdowns to help you train smarter, finish stronger, and finally get the return your effort deserves.

Hit play and let’s fix the hidden flaws in your programming.

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🎙 Welcome to the TrainHybrd Podcast!
This week’s episode is your ultimate guide to understanding and mastering heart rate zones for smarter, more effective training.

Whether you're just starting your fitness journey or you're a seasoned athlete, we break down the science behind Zones 1 through 5, what they mean, how they impact your body, and how to use them to train with purpose.

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What does it take to go from first-time HYROX competitor to qualifying for the Elite 15, all in under a year?

In this episode, we sit down with Tom Rodgers, one of the fastest-rising names in Australian HYROX. Since entering the sport in 2023, Tom has made waves with multiple podium finishes across solo, doubles, and team relay events. But it was his 56:05 solo finish, one of the fastest in HYROX history - that truly cemented him as a force to watch.

Whether you’re a HYROX athlete, a hybrid competitor, or a runner stepping into functional fitness, this conversation will challenge how you think about racing, training, and leveling up under pressure.

We’re digging into what makes Tom tick, from his unique training style and rural lifestyle, to the mindset shifts that helped him rise so fast.

🔍 What we explore in this episode:

• How Tom got into HYROX and what early races taught him

• The “conjugate training” method and how it fuels his hybrid performance

• His thoughts mid-race during that historic 56:05 finish

• Competing across solo, doubles, and team formats, what changes?

• What it’s like training alongside elite partner and mentor Chris Woolley

• Balancing rural living, real life, and high-level competition

• A full breakdown of Tom’s current training week

• Recovery, consistency, and staying sharp when motivation dips

• What’s next: goals for the Elite 15 in Barcelona and beyond

This episode isn’t just about one athlete’s success, it’s about the systems, choices, and mental edge that drive performance at the highest level.

🎯 If you’ve ever wondered what it takes to break through in HYROX… this is where you start.

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Every HYROX athlete knows the feeling:
The final 100 wall balls can make or break your race.

Whether you're a hybrid athlete trying to stay efficient under fatigue or a runner entering the world of functional fitness, this episode gives you the tools to stop fearing wall balls and start owning them.

We’re breaking down the real reasons why this movement ruins even elite finish times, and what you can do about it, from movement fixes to muscular endurance methods that actually work.

🔍 Inside this episode:

• The exact strength lifts you should focus on (and what most people get wrong)

• Technique mistakes that waste energy and crush your cadence

• Muscular endurance workouts to build wall-ball resilience

• Lactate clearance strategies that train you to recover mid-effort

• How to simulate compromised wall balls and train race-day toughness

This isn't just about form or fitness, it's about building a complete system to handle fatigue, pressure, and volume.

🎯 If wall balls break you down - maybe it’s time you build them up.
Let’s talk about how.

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If you’re constantly low-energy, always nursing niggles, or feel like your training isn’t clicking, it might not be your plan.
It might be everything else.

In this episode, we unpack the unsexy but essential stuff that actually makes your performance click, even when the metrics look good on paper.

🔎 We cover:

• The recovery basics even experienced athletes overlook

• How sleep hygiene could be killing your gains

• Nutrition timing mistakes that keep hybrid athletes underpowered

• Why electrolytes > just water, especially if you’re sweating buckets

• Advanced bloodwork worth checking if you’re doing everything right and still tired

• The golden rules for managing volume and intensity without tipping into burnout

• Why “saying no” might be your most important discipline skill yet

If you’re serious about performance, in training or on race day, this is the stuff that separates PRs from plateaus.

🎧 Tap play to see what you might be missing.

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In our 50th episode, we’re diving into a truth most people don’t want to hear: motivation isn’t enough. Whether you're training for performance or just trying to stay consistent, it’s structure and planning that truly carry you forward when motivation fades.

We unpack how to build systems that work, how to stay on track when the hype dies down, and why relying on motivation alone is a trap for most athletes.

🎙️ Tune in for practical insights, no-fluff tips, and a little reflection on how far we’ve come since episode one.

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What if syncing your training with your cycle was the key to unlocking stronger runs, faster recovery, and fewer injuries?

In this episode, we’re diving into a topic most coaches barely scratch the surface on- how female physiology isn’t a variable to work around… it’s something to build with.

Whether you're deep in HYROX prep, pushing hybrid performance goals, or clocking steady mileage as a runner, understanding how estrogen, progesterone, and your cycle phases impact form, heat management, energy, and effort can change the game.

We’re breaking down the science- and the strategy - in a way that’s practical, performance-driven, and long overdue.

👉 Could your toughest training days be a sign you’re pushing at the wrong time?
👉 Are you adapting your workouts based on how your body actually operates or just hoping for the best?
👉 Is low energy, disrupted recovery, or injury trying to tell you something?

This one’s for every female hybrid athlete and every coach who works with them. It might just change how you train forever.

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If you're a HYROX athlete, hybrid competitor, or serious runner pushing for next-level performance- this one’s for you.

In this solo episode, we break down smart supplement timing and stacking strategies to boost strength, endurance, and recovery.

Highlights:

• When to take protein, creatine, BCAAs, and beetroot for maximum impact.

• The real reason timing matters more than you think.

• What stacking means- and how to do it effectively.

• The surprising danger of overdosing on antioxidants (Vitamin C & E)

• What elite athletes are doing- and how you can adapt it for your routine.

• Why caffeine and beta-alanine work best together before training.

• Tips on avoiding supplement mistakes that could blunt your gains.

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Are you a hybrid athlete, HYROX competitor, or passionate runner looking to level up your performance, but feel like you're already doing everything right?

In Episode 47, we unpack the supplement stack that could give you that elusive 1–5% edge. But fair warning: this isn’t about magic pills. We’re talking real, research-backed tools—after you’ve nailed the non-negotiables like fueling, sleeping, and recovery.

From caffeine to collagen, creatine to beetroot, we explore what’s worth considering and where the science still leaves questions. What’s hype? What actually helps? What might be the missing link between your current pace and the one you know you’re capable of?

No guests. No fluff. Just practical insights for endurance-driven athletes who want to train smart.

🎧 Tap in to find out:
• Which supplements support strength and endurance
• Why some “essentials” don’t work unless your basics are dialed
• What elite hybrid athletes are using for recovery and resilience
• The supplement with surprisingly mixed results (but still a fan favorite)

What’s your take—have you felt a difference from any of these? Or is it all just expensive pee? Let us know after you listen. 👀

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Ben takes on the Rock’N’Run for the second year in a row—but did he finally break the curse, or was it another chaotic day out? We unpack how it went and what’s changed since last year’s attempt. Then, we tackle a juicy listener question: has Hyrox become too popular? We explore the rise of the sport, what that means for athletes and organizers, and whether the event format needs a serious rethink.
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