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Tyler Spence | Hyrox athlete & Coach

@_tyler_spence

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@bbcgladiators S3 FINALIST
HYROX Athlete & Coach | Teacher
Helping men & women get Hyrox race fit
1-1 | Online Coaching available
DM “RACE”

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Hey baby, we’ve been waiting for you…

Baby Spence coming soon ☁️✨🤍🧸🫧 by @_tyler_spence

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161

4 months ago

HYROX Helsinki Open Solo 🇫🇮

56:37

🥇 1st Overall
🥇 1st Age Group

This was the race I’ve been building towards over the last few months and the one I truly wanted to execute well.

What pleases me most is knowing that time stacks up in pretty much any venue

A lot of hard work, structure and consistency has gone into getting to this point.

Race 1 of 3 complete.
Pro Doubles later today.
Men’s Relay tomorrow night.

Big thanks to @movement.athletesclub

#hyrox #hyroxuk #hyroxworld #fitness #hybrid taken in Messukeskus by @_tyler_spence

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59

5 months ago

New here?

No guesswork. No wasted sessions.
Just structured training that gets results.

DM “COACH” if you’re ready to level up.

#coaching #hyrox #fitness #lifestyle #training taken in Wigan by @_tyler_spence

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2

6 months ago

HOW GOOD ARE SANDBAG LUNGES? 👀

I’ll be honest. I love lunges.

I know I can attack the station, keep moving and still feel good heading into the next run.

The frustrating part?

I regularly finish near the top of the Open category for lunges, but in Pro I’m only hitting the top 10%.

It’s an area where I know I can make up time, so now I’m looking to turn one of my strengths into an even bigger advantage.

Until recently, I haven’t done much race-specific lunge training. I’ve prioritised other areas of my performance.

But things have changed. Now it’s time to focus on the details.

Here are two of my go to workouts 👇

SESSION 1 — STATION CAPACITY

5 rounds:
• 60s Echo Bike @ 350W
• 40m sandbag lunges
• 200m run
• 25 wall balls
• 90s rest

This builds the ability to keep producing work across repeated efforts, with lunges performed alongside other HYROX demands.

SESSION 2 — COMPROMISED LUNGES

4 rounds — 3 mins rest between rounds:
• 6-minute run @ tempo
• 25m sled push @ Pro weight
• 40m BBJ
• 3-minute run @ threshold
• 40m lunges @ Pro weight
• 500m erg

This is about executing the lunges when you’re already carrying fatigue from running and stations, then continuing to work afterwards.

AND IN MY STRENGTH SESSIONS?

Unilateral work is always included.

Split squats, lunges and other single leg exercises help develop the strength and control I want to carry into my running, lunges and sled push.

The goal isn’t just to get better at lunges.

It’s to make them a station where I can gain time without compromising what comes next.

I’ve built a solid foundation. Now it’s time to get specific.

That’s the next step in my development as a Pro athlete.

#HYROX #HYROXTraining #HYROXPro #SandbagLunges #hyroxuk taken in Wigan by @_tyler_spence

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4 hours ago

We’re coming for Hyrox Birmingham 🔥

Little warm up session tonight got us feeling confident in what we can do!!

Sub 53 should put us right into the mix for our AG in our first run out.

Tonight’s session

1k WU
125m each (build up pace each time)

4 rounds
200m run
50m Sled Push @ pro
200m run
60s rest

3 rounds
50m Sled Push @ pro
60s rest

200m run
50 wall balls @ pro
200m run
70 wall balls @ pro
200m run
90 wall balls @ pro

Not long to go now ⏳

@jst_training_wigan

#hyrox #hyroxrace #hyroxtraining #hyroxuk #hyroxcoach taken in JST Training Wigan by @_tyler_spence

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1

a day ago

HOW I TURNED MY BBJs INTO A WEAPON 🔥

In my latest Pro Solo, I finished:

🥇 BBJs — 2:24 | 5th fastest station
🏃‍♂️ Run off the BBJs — 3:46 | 17th fastest run

This has become one of my biggest station improvements over the last few years.

At the start of the year, I was over a minute slower on my BBJs, and the run immediately afterwards was one of my slowest

So what changed?

I stopped just doing more burpee broad jumps and started training the qualities needed to perform them better.

1️⃣ Depth jumps into broad jumps

Teaching my body to absorb impact and then transfer that force into a powerful bilateral jump.

2️⃣ Weighted push-ups + box jumps

Breaking the movement down.

Building strength in the push-up and developing explosiveness through the jump.

Get stronger at the fundamentals, then put them together.

3️⃣ Burpee to plate under fatigue

This is where I make it more race-specific.

I add these into a Mikko triangle so I’m practising the movement when my heart rate is elevated and fatigue is building.

Because being good at BBJs when you’re fresh is one thing.

Being able to repeat them efficiently during HYROX, then run well afterwards, is another.

The goal isn’t just to get through the station faster.

It’s to get through it faster **without compromising the run that follows.**

Build the qualities. Practise the movement. Then learn to execute under fatigue.

That’s how you build a better HYROX athlete.

#HYROX #HYROXTraining #HYROXCoach #BurpeeBroadJumps #HybridAthlete taken in Wigan by @_tyler_spence

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2 days ago

STRUGGLE TO GET BACK INTO YOUR RUNNING AFTER A STATION? 👇

Here’s something I teach my clients.

For the first 200–300m out of a station, I want you to focus on lifting and driving your knees, running with intent and getting yourself back into a rhythm.

Why?

Because this is often one of the hardest parts of compromised running.

Your legs are fatigued, your breathing is elevated and your natural running rhythm has been disrupted by the station.

Having a simple focus gives you something to execute rather than just running out and hoping your legs come back to you.

1️⃣ Lift and drive the knees.
2️⃣ Run with intent.
3️⃣ Focus on rhythm and posture.
4️⃣ Gradually settle back into your sustainable pace.

The goal isn’t to sprint the first 300m and blow yourself up.

It’s to transition efficiently, re-establish your running mechanics and get moving again.

Small details. Repeated eight times. They add up.

Don’t just train the stations. Train what happens after them.

#HYROX #HYROXTraining #HYROXCoach #CompromisedRunning #HybridAthlete taken in Wigan by @_tyler_spence

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3 days ago

@gladiatorslivetour kicked off in style in Aberdeen over the weekend, the atmosphere was unbelievable 💥

Next stop: Glasgow 🏴󠁧󠁢󠁳󠁣󠁴󠁿

🎟️ Tickets can be purchased from GladiatorsLive.co.uk

#gladiators #livenation
#GladiatorsLiveTour taken in Aberdeen, Scotland, UK by @_tyler_spence

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4 days ago

How you think I’m training for my next Hyrox race…

Strength Endurance…
Easy runs…
EMOM’s…
Threshold work…

Don’t be daft, I’m running at 100+kg blokes on the @gladiatorslivetour

Don’t be shocked when you see Duel or Powerball in your programs next week…

#Gladiators #GladiatorsLiveTour #hyrox #hyroxuk #hyroxracing taken in Aberdeen, Scotland, UK by @_tyler_spence

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8

5 days ago

Hyrox Birmingham training - Week 2/4

Tell me what person competing at Hyrox Birmingham will have the @gladiatorslivetour in their training plan?

Yeah, Absolutely no one 😂

Monday
AM - Bike intervals 8x3 minutes
PM - Station strength

Tuesday
AM - Easy 70 run
PM - Easy 5k Ski

Wednesday
AM - Easy 60 ECHO & Ergs
PM - Segment chasing 60 run

Thursday
AM - 30 min Cooper run
PM - 5 min run/5 min row x 4

Friday
AM - 5x800/400, stations, 400 x 7

Saturday
AM - 50 min easy run & elliptical
PM - Duel, Powerball, Gauntlet, The wall & The eliminator

Sunday
AM - Duel, Powerball, Gauntlet, The wall & The eliminator
PM - 30 easy run, 20 bike & 10 min uppers

@movement.athletesclub CODE TYLER10

#hyroxtraining #hyroxracing #hyroxuk #running #training taken in Aberdeen, Scotland, UK by @_tyler_spence

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6 days ago

It was AMAZING meeting you Tyler! You’re a great guy and although you didn’t win you gave it 110%! You are truly inspirational 🫡 @_tyler_spence @gladiatorslivetour by @_tyler_spence

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7 days ago

How mad is this!?!?

The @gladiatorslivetour kicks off in hours and I can’t wait to do it all again.

It’s actually mad to think that sat on my couch and making a joke about doing has now led to performing in some of the biggest arenas in the UK…🤯

Instead of running in circles I’ll run up a travelator 🤘

🎟️ Tickets can be purchased from GladiatorsLive.co.uk

#gladiators #livenation #aberdeen
#GladiatorsLiveTour taken in Aberdeen by @_tyler_spence

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8 days ago