21/08/2026
If you’ve come from a lifting background and you’re now training for Hyrox, you probably don’t need to spend as much time in the gym as you think.
The strength is already there. What you’re actually missing is the conditioning, the aerobic base and the ability to sustain effort across the full race distance. That’s where your training time needs to go.
Research actually shows that once you’ve built a solid strength base, the amount of training needed to maintain it is surprisingly low. One session a week with 3 to 6 hard sets focused mostly on lower body, keeping the weight heavy but leaving 2 to 3 reps in reserve. That’s enough to hold onto what you’ve built without creating unnecessary fatigue going into the rest of your week.
The biggest mistake I see from athletes with a lifting background is trying to hold onto 4 or 5 gym sessions a week while also trying to build their running and conditioning. You end up doing too much of everything and not enough of what actually moves the needle for race day.
Free up that time and put it into your conditioning. That’s where your Hyrox performance is actually going to improve.
DM me and let’s build a plan around where you’re actually at right now.
