#HyroxCoach

In my defence, *technically* I did as I was told… @samtjherron must have the patience of a saint 😂 Tag a friend who always comes up with creative ways to avoid hard work 👀👀 HYROX training | box jumps | relatable gym

🏐 HOW I GET THROUGH WALL BALLS IN HYROX When you’re staring down 100 wall balls at the end of a HYROX, it’s as much a mental game as it is physical. One thing that’s helped me massively is counting down. Instead of thinking: “I’ve got 100 wall balls to do.” I’ll break them into sets of 5: 5… 4… 3… 2… 1. Then reset. And go again. Or I’ll use sets of 10: 29 → 20 Then reset and start again. Another trick? “Just one more.” You’ve done 10? Just get one more. You’ve done 15? Just get one more. You’ve reached 20? Just get one more. You’re not thinking about the entire 100. You’re only thinking about the next rep. That might sound simple, but when you’re absolutely cooked and those final wall balls are coming around, having a mental strategy can make a massive difference. This is something I’ve used in training and racing, and it’s helped me achieve 100 wall balls unbroken. So put it into practice in your training. Then take it into race day. And who knows… Maybe one day you’ll earn that 100 wall balls unbroken patch too. 🏐🔥 Save this for your next HYROX. #wallballs #hyroxwallballs #unbrokenwallballs #hyrox #hyroxcoach

If I only had 4 days a week to train for HYROX, I wouldn’t panic. Four days is enough. Most people just fill them with the wrong four sessions. I’m Anthony. I’ve done over 35 HYROX races in the last three years, including a sub 60 Solo Pro. Here’s exactly how I’d spend them, in order of priority. The mistake people make with four days is trying to do a bit of everything. A little running, a little strength, a little conditioning, all half done. Four days doesn’t have room for that. Every session gets one clear job, and they’re built bottom of the pyramid up. ① Aerobic base. This is the foundation everything else sits on. 60 to 90 minutes, zone 2, easy the whole way. Run if you can. Bike, elliptical or stairmaster if you need to keep impact down. It feels too easy to matter. It’s the most important session you’ll do. ② Threshold conditioning. Controlled hard running intervals. This builds the pace you can actually hold when it’s uncomfortable. Keep it running-based if you can, but the ergs work just as well if your body needs a break from impact. ③ Strength and power. One or two compound lifts done well. Lunge, front squat, bench press, push press, a row. Then a strength endurance finisher if there’s time. Sleds, lunges, wall balls. This is the strength that holds every station together. ④ HYROX sim. Running paired with race movements under fatigue. Something like 500m run into 50 wall balls into 500m run into 40m burpee broad jumps. This is where pacing, breathing and transitions get trained. Nail the first two and you’ve built the engine that carries the entire race. Add the next two and you’ve got a genuinely complete week in just four days. The athletes who struggle on limited time aren’t lacking hours. They’re lacking focus. Give each session one purpose and four days is plenty. Comment FOUR and I’ll send you my HYROX Training Hierarchy, the exact framework I use to build a four-day week that actually works. Follow @anthony__dipaolo for practical training content every week. #hyrox #hybridtraining #hyroxtraining #hyroxcoach #hybridathlete

One class. One coach. One POV 👀 Step into Jess’ shoes and experience HYROX from the front of the room🏋️ Book your HYROX class today via the GymNation app📲 #gymnation #hyrox #hyroxcoach #metaglasses #thepeoplesgym

Running into race week 🔥 The biggest block of training I have ever done, whether that was rugby or now Hyrox. I have put so much time, effort and energy into training and giving myself the best opportunity to arrive in the best shape of my life. Excited to see what I can achieve in my first full season in Hyrox. Couple of big sessions left before I take a few easier days before the first 2 races of the season. The goals are clear: - Sub 60 pro solo - Qualify for the world championships Next stop - Oslo 🇳🇴 Pro solo & Men’s relay #hyrox #hyroxracing #hyroxuk #hyroxtraining #hyroxcoach

HYROX season is built in the summer! While races might feel a long way away, the work you do now is what decides how you perform when you hit that start line. My Online HYROX Programme is built to help you get fitter, stronger and better prepared for race day, with structured training you can follow wherever you are. No guessing. No random sessions. Just a plan and a clear goal. Want to make your next HYROX your best one yet? Comment ‘HYROX’ and I’ll send you the details! . #hyroxtraining #hyrox #hyroxcoach #pma

When should you have a rest day?🤔 No plan? JUST PAIN and NO GAIN😮‍💨 If you train without structure or a plan, you’ll end up inconsistent. On and off training means pushing too much and too hard in short bursts, guessing, starting over again and again, and making no real progress. Rest days are what make you fit, they’re part of the plan. When I design training programs, I calculate training volume, pick the right type of training, and combine the right movements over days, weeks, and months. It’s all built into a clear structure from start to finish for my PT Online clients’ goals, and matched to your life schedule, equipment, and what your recovery actually allows. That’s why rest days increase your capacity, not decrease it 🚀😎👊🏻 It’s better to train with quality over quantity ✅ ❌For example, if you train 6 days a week for 60-90 minutes, it often becomes stressful and you can’t recover well. That’s too much quantity. ✅But if you train 4 days a week for 30-45 minutes with very high quality,because you don’t need to stress about getting all your training done and you can actually recover, you’ll make A LOT of progress. And the older you get, the slower recovery gets. Train smart, follow a plan with a purpose, and you’ll get the results you want😎👊🏻 A plan GIVES GAIN, not pain😌💪🏻 #ptonline #barbell #muscles #training #weightliftning #crossfitcoach #hyroxcoach

The fastest rowers don’t pull harder. They transfer power better. One of the biggest mistakes I see on the rower is athletes trying to muscle every stroke. The rower isn’t about yanking the handle as hard as possible. It’s about efficiently transferring power from your legs, through your hips and core, and finally into your arms. When your sequencing is right: ✅ You produce more watts. ✅ You travel farther with each stroke. ✅ You hold faster splits with less fatigue. When it’s wrong, you’re wasting energy every stroke, and those wasted watts add up fast over 1,000 meters. Next time you’re on the erg, stop thinking about pulling harder. Think about driving the floor away with your legs, staying connected through your core, and letting that power flow into the handle. More power. Less wasted effort. Faster splits. If you’re tired of guessing and want a training plan built around why you’re doing each workout, I’d love to help. DM me “COACHING” or use the link in my bio to apply for 1:1 coaching. #performancetraining #hyroxcoach #hyroxtraining #hybridathlete #endurancetraining

Still learning after coaching over 100 athletes’ races, thousands of sessions delivered, and years in this sport. I’ve just signed up for my Hyrox L2 with @hyrox365official, Because the day I stop learning is the day my coaching starts costing you results. Qualified isn’t the finish line… It’s the starting point. So if you want a @hyroxuk coach who takes this seriously and learns along side your training, drop me a message today 🤝 #HyroxCoach #HyroxTraining #HyroxCommunity #HyroxUK

This is how I took time off my HYROX Burpee Broad Jumps. Not by getting fitter. By wasting less movement. For me, BBJ got faster when I stopped trying to make every rep huge and started making every rep cleaner and more efficient. ✅ Stay low between reps ✅ Kneel up instead of standing all the way up ✅ Keep moving forward ✅ Use the 5cm foot stagger ✅ Use the 30cm hand placement properly ✅ Cut out shuffling and unnecessary resets That’s the bit I think a lot of HYROX athletes miss. You don’t always need to work harder. Sometimes you just need to move better. And for me, the proof was in the timings. Same station. Same distance. Better execution. Faster BBJ. That’s why I practise the movement properly in training instead of just trying to survive it when I’m already cooked. Efficiency = speed. 📥 Save this for your next HYROX race. 📤 Send it to someone who wants faster Burpee Broad Jumps. ✅ Follow @aj_hyrox for HYROX training, race strategy and station tips. #hyroxworld #hyroxcoach #hyroxtraining #hyroxbbj #burpeebroadjumps

Read the caption why the bike is an amazing alternative to running👇 The bike isn’t just about getting better on the bike… it can make you a better runner too. One of the biggest things I’ve learnt during my HYROX training is that cycling is an amazing way to build your aerobic engine and leg strength without putting the same impact through your body as running. For HYROX, this is so useful. You’re running 8 x 1km, but you’re also doing heavy sled pushes, sled pulls, lunges, wall balls etc. Having a strong aerobic base and fatigue-resistant legs can make a huge difference when you’re trying to keep your running pace consistent. And this is where an FTP test comes in 👇 FTP (Functional Threshold Power) gives you a benchmark for how much power you can sustain on the bike. Once you know your FTP, you can set accurate training zones and make sure your easy rides are actually easy, while your harder sessions are hard enough to improve. Instead of just jumping on the bike and riding as hard as possible, you’re actually training with purpose. That’s exactly why I put my clients through FTP bike tests. It gives us a clear starting point, allows me to set their training zones accurately, and means they’re training at the right intensity rather than just guessing what “easy” or “hard” should feel like. The goal isn’t just to become a better cyclist — it’s to build an engine that carries over into running, HYROX and endurance performance. 🚴‍♂️🏃‍♂️ Train smarter, not just harder. 🔥 Hybrid 1-1 Coaching Linked in Bio 📈 - - - - #gym #hyrox #hyroxtraining #hyroxworld #hyroxcoach

Most athletes look at these two videos and immediately think A is better because it's 10 seconds faster per 500m. But Hyrox isn't a SkiErg race. It's an endurance race with 8 runs and 8 stations. In Video A, I'm skiing at around 1:40/500m with 53 strokes per minute. In Video B, I'm skiing at around 1:50/500m with 38 strokes per minute. Yes, A is faster. But the real question is: What does that extra speed cost you? If that faster pace sends your heart rate through the roof, floods your legs with lactate, and leaves you struggling on the sled push 5 minutes later, those "free" 10 seconds suddenly become very expensive. The athletes who perform best in Hyrox understand one thing: The race isn't won on the ergs. The first 15-20 minutes should feel controlled. Your goal isn't to impress everyone on the SkiErg. Your goal is to arrive at the later stages of the race with enough energy left to actually race. A slightly slower SkiErg pace with lower stroke rate, better breathing, and more control often means: ✅ Lower heart rate ✅ Less accumulated fatigue ✅ Better sled performance ✅ Stronger running legs ✅ More energy for the final stations I've seen countless athletes come flying out of the gates, only to spend the second half of the race trying to survive. The best racers don't panic when others sprint away early. They stick to the plan. Because Hyrox rewards patience far more than it rewards aggression. Don't race the first 10 minutes. Race the entire event. #Hyrox #HyroxTraining #HybridAthlete #SkiErg #HyroxCoach