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Lukas Graser | Ex-Tesla → Hyrox

@lukas.inmotion

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💼 Ex-Tesla Tech Lead → HYROX Pro
🎟️ Qualified: Worlds 2027
🚀 PB 1:02:32
👇 Sub4 run pace plan👇
[email protected]

POSTS STORIES REELS TAGGED

8 years as a battery engineer. Tech Lead at Tesla. BMW and Mercedes before that.
Good salary & career. Good title. But I was done.

At 30 I quit and had to start from the beginning. I didn’t know what to pursue next. So I pursued myself. I started running.

Two years later: – 4 HYROX Single Pro races, all under 65 min – PB 1:02:32 – World Championships 2025 in Chicago. I blew it.
My qualifier race was only 3 weeks before, I raced fatigued, inexperienced and my fitness was not there yet. – Qualified again: Hong Kong 2027, Pro Men 30-34. This time I have 9 months to prepare properly.

If you’re 30-something, ambitious at work and thinking about your first HYROX or your first Pro start, that’s who I created this page for. Maybe helping you along your way.

But mostly I share it hoping it does one thing: Wherever you are right now, start. Whatever the goal is, it’s not too late to go after it. It wasn’t for me.

Follow along.
 #sports #progress #hyroxtraining #mindset #journey by @lukas.inmotion

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a month ago

Comment STRENGTH and I’ll help you fit these lifts into your week.

Five lifts you need if you want to race HYROX Pro.

1 — Weighted goblet jump squat Quad and glute fatigue resistance. Wall balls aren’t a strength problem, they’re a “still working at rep 80” problem.

2 — Power clean Speed and rate of force development. How fast you produce force, not just how much.

3 — Thruster Leg strength. Same movement as a wall ball, heavier load. Build it here and the race reps get cheap.

4 — Reverse-elevated split squat Leg strength endurance. Single leg, deep range, high reps.

5 — Gorilla row with rotation Pull strength for the last metre of the sled pull, grip, and core anti-rotation. Everyone’s grip fails in the same place.

Most people lift in a way that transfers to nothing in particular. These are the five I’ve found most helpful across four sub-65 races, and where they sit in your week matters as much as the lifts themselves.

On shoes: carbon plate on race day, something solid and flat for everything above.
Two different jobs, lifting in a race shoe is unstable, racing in a lifting shoe is slow.

For lifting for Hyrox, I use the #adidas drop set 4.

Comment STRENGTH and I’ll help you place these in your week.

@adidastraining
@islandfitnessclub

#hyrox #hyroxtraining #yougotthis #gofullhybrid by @lukas.inmotion

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2 months ago

4:50 → 3:48 pace

I didn’t tell you this yesterday…

If you saw yesterday’s video, this is the part I didn’t tell you.

And this is the session that changed my running.

4:50 pace → 3:48 pace in one year.
Same athlete.

20×400m
Start every 2:00

Your rest = whatever time is left.

That means:
• pace gradually drops
• recovery gets shorter
• fatigue builds

And that’s exactly why it works.

Because HYROX isn’t about running fresh.

It’s about holding pace when you’re already fatigued.

If you didn’t skip yesterday, now you have the full picture!

DM “program” to level up your hybrid training.

#hyrox #hyroxtraining #runningworkout #intervaltraining #hybridathlete by @lukas.inmotion

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6 months ago

I race the SkiErg at 1:50/500m. Most of that speed doesn’t come from my arms.
1️⃣ Don’t start upright. Create the angle for the hinge 2️⃣ Efficient range. Find your most powerful range of motion
Drill: stand in front of a wall and tap it with your glutes on every pull. If you can’t reach the wall, you’re not hinging.
Save this for your next ski session. #hyrox #skierg #hyroxtraining #hyroxtips #conceptii by @lukas.inmotion

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21 hours ago

56:52 in Beijing and qualified for Worlds. But our race wasn’t won on the stations, it was won in the transitions.

8 lessons from HYROX Pro Doubles Race (including the mistake I made):

1. Ski: the resting partner leaves early and leads the run. Just not too early
2. Sled push: stay flexible, least muscle damage as a team
3. Sled pull: the stronger partner takes the first half
4. Out of the sled pull: the resting partner leaves early and pulls the other into the run
5. Row: partner rows, you take your gel
6. Farmers carry: don’t switch on the turn
7. Lunges: switch as soon as the cadence drops
8. Into wall balls: count laps together. I miscounted, my partner didn’t

Send this to your doubles partner before your next race.

#hyrox #hyroxdoubles #hyroxtraining #hyroxworlds #hybridathlete by @lukas.inmotion

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3 days ago

Most people lose HYROX time because they muscle every station with their arms. Your arms tire first, your legs are your engine.

🛷 Sled pull: sit low, lean back, let bodyweight do the work
🚣 Row: legs → hips → arms
🏐 Wall balls: catch deep, legs throw
⛷️ SkiErg: hinge & crunch, drop your bodyweight

Save this for your next session. follow along.
#hyrox #hyroxtraining #hyroxpro #functionalfitness by @lukas.inmotion

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4 days ago

Did this happen to you? Comment below 👇

My farmers carry is 1:40. My grip never failed. I was coasting.

WHY 🧠
It’s the only station where you walk. You’ve just run a kilometre, and suddenly nothing hurts. Your body files that as recovery.

It isn’t. It’s 200 metres you’re allowed to walk, not supposed to.

Grip is fine. Legs are fine. The pace just quietly drops because nobody is telling you to hold it. Nobody decides to slow down here, it happens while you’re already thinking about the lunges.

THE FIX 💡
Pick a trigger before the race. At the turn, one word to yourself: faster. Say it out loud if you have to.

No technique change. No extra strength. No new session in your week. One cue, at one point, in one station.

This is the cheapest time in HYROX and almost everyone leaves it on the floor.

#hyrox #hyroxtraining #farmerscarry #hyroxsingle #hybridathlete taken in National Speed Skating Oval by @lukas.inmotion

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11 days ago

Wish I could’ve accepted it as well😭 #hyrox #athlete #running by @lukas.inmotion

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14 days ago

Most athletes lose time on sled pull without realizing it

They pull the rope straight in front which creates a messy line and breaks rhythm

That means more pauses
Lower cadence
And wasted energy

Instead

Move the rope slightly to one side

You’ll get a cleaner pulling line and your cadence increases immediately

Small adjustment
Big difference over a full race

Try it in your next session

DM if you are interested in levelling up your training together!

#hyrox
#hyroxtraining
#sledpull
#hybridathlete
#racedaytips by @lukas.inmotion

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5 months ago

Some of this week’s morning mantras & snapshots of my second week training on this beautiful island 🌴 📈

#mindset

📍 @podium.crossfit taken in Ko Pha-ngan by @lukas.inmotion

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15 days ago

Just needed a quick break, then this happened #hyrox taken in National Speed Skating Oval by @lukas.inmotion

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15 days ago

5 minutes for sled push at Worlds.

The interesting part:
This is the same technique I used in other races where I was consistently around 2:30–3:00 on this station.

But in Chicago at the World Championships, the carpet was much more sticky.

Instead of adapting, I stuck to what usually works.

That was the mistake.

DM “program” if you are looking for more structure in your training!

#hyrox #hyroxworlds #hyroxrace #hyroxtraining #sledpush by @lukas.inmotion

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6 months ago