We break down how to keep and build muscle on a hybrid plan while improving aerobic fitness, using recent race lessons, clear training principles, and practical nutrition. We share what to prioritise across the season, how to manage intensity, and why station efficiency changes everything.

• Amsterdam race recap and pacing outcomes
• Compromised work structure and why it translates
• Station efficiency as free speed and recovery
• Doubles versus singles mentality and pacing
• Can you gain muscle on hybrid training
• Managing interference with cardio intensity
• The big three for maintenance: recovery, nutrition, volume
• Protein targets, carb timing, and refuelling
• Heavy lifting, rep ranges, and effort to failure
• Periodising off-season and race prep blocks
• Variety, lateral work, and adherence for progress
• Upcoming UK HIROX events and programming options

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We weigh fasted training against performance fueling and show how to match carbs to intensity and duration. Then we tackle Hyrox strength, define strength endurance, and map the fastest path to “strong enough” without wasting sessions or breaking down.

• download milestone, YouTube plans, guests and seminar series
• fasted training preferences, low vs high intensity fuel needs
• fat oxidation myths, energy balance clarity
• psychology of sugar, mouth-rinse effect, hydration timing
• race prep consistency, practising fueling in sims
• strong enough standard for Hyrox, when strength matters
• prioritising running and station economy once strength is adequate
• defining strength endurance, systemic fatigue over junk reps
• interval weight training for durable performance
• programming variety year-round, specificity near race

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We explore why training age and a broad fitness base decide how far you can go in hybrid sport. We compare sport backgrounds, break down base building, and show how recovery, psychology and smart progression beat ego-driven volume.

• training age as the hidden advantage
• base building through zone 2 and steady volume
• transfer from football, cycling, CrossFit to HYROX
• strength, muscle mass and efficiency trade-offs
• high vs low responders to training adaptation
• intensity traps, overreaching and under-recovery
• real recovery vs fake easy sessions
• linear progression: add time, watts or cut rest
• life stress and CNS load using the health bar analogy
• race psychology and the skill of pacing and restraint

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We break threshold training down to plain language and practical sets that build speed without constant redlining. Along the way we show why bikes boost running, how cadence drives transfer, and what strong calves do for durability and race pace.

• what lactate threshold really is and why hydrogen causes the burn
• how to structure threshold sets to brush the line and recover
• double threshold day pitfalls and recovery costs
• using bike and row work to build the engine with less impact
• matching bike cadence to run stride for better transfer
• treadmill versus road and when to switch for specificity
• calf and Achilles strength for efficiency and injury resistance
• Zone 2 on the bike: damper, RPM and duration fixes

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We break down a win at the ATHX masters final and a near sub-60 Hyrox Pro in London, then dig into course design, heat, congestion, and why hybrid sport is booming. Clear takeaways on fuelling, cooling, pacing the rock zone, and how to train for repeatable progress.

• ATHX’s fixed-season format and why it drives better training
• Hyrox London one-lap layout, rock zone impact and pacing
• Temperature effects on running, recovery and sled friction
• Congestion, wall ball queues and fairness for age-groupers
• Volunteer models, standards and credibility as the sport scales
• Sponsorship growth, brand pressure and athlete support
• Practical fuelling, cooling and transition strategies
• Upcoming races in Manchester and Amsterdam plans
• Listener Q&A and topic requests for training and nutrition

Please feel free, drop us a message if there's anything you want us to cover in the coming episodes.