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211 episodes
HYROX ERG Secrets, The HYROX Cruise and the Future of Young Stars
20/08/2026 | 1h 21 mins.In this episode of the Rox Lyfe podcast, we have three conversations covering HYROX performance, the new HYROX Cruise, and how children should train for HYROX YoungStars.
First, we chat with Jane Erbacher about her own rapid improvement as a HYROX athlete, the mindset shift that helped her get faster, and what she has learned from working with some of the best athletes in the sport. We also take a deep dive into SkiErg and RowErg technique, including damper settings, stroke rate and how doubles athletes could approach the row more effectively.
We then speak with Patrick from HYROX about the upcoming HYROX Cruise. He explains what athletes can expect on board, from HYROX training and coaching to running, Pilates, nutrition, recovery and the huge amount of equipment being taken onto the ship. We also discuss who the cruise is aimed at, what is included and the thinking behind HYROX expanding further into fitness travel and experiences.
Finally, we’re joined by Piers Plowman from the HYROX 365 Academy. We discuss the development of HYROX coach education, the growing role of sports science within the sport, research into racing in heat and humidity, and the science behind HYROX YoungStars. Piers explains why children shouldn’t simply train like adult HYROX athletes, how training should change as they mature, and why early sports specialisation can potentially limit their long-term development.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 20% off automatically (before the end of Aug 2026) at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/HYROX Training, Running Progress and Breakthrough Performances with Jack Driscoll
13/08/2026 | 54 mins.In this episode of the Rox Lyfe podcast, we chat with Jack Driscoll.
After winning multiple HYROX races last season and finishing second overall at the 2026 HYROX Age Group World Championships, Jack has made the huge decision to leave his career as a firefighter and pursue HYROX full-time.
In this conversation we discuss:
Why he decided now was the right time to leave the fire service and go all in on HYROX
The changes that transformed him from a bodybuilder into one of the sport's top athletes
The biggest lessons from a breakthrough season that included both race wins and disappointing performances
How he structures his training week and balances intensity with recovery
Why he believes many athletes are doing too much in training
The mindset he uses when races get tough and how he manages suffering during competition
Why removing unnecessary training was one of the biggest factors behind his improvement
It was a really fun conversation packed with practical training insights, honest reflections and plenty of lessons for anyone looking to improve their HYROX performance.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 20% off automatically (before the end of Aug 2026) at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTrainingHYROX Erg Technique, Training Tools and Race Performance with Lars Rademaker
06/08/2026 | 1h 4 mins.In this episode of the Rox Lyfe podcast, we chat with Lars Rademaker.
A former six-time Dutch champion runner with a 14:12 5K personal best, Lars has built a reputation for helping athletes become faster through better movement, smarter training and improved efficiency - especially on the Ergs. He also holds a sub-60 HYROX Pro Singles PB, a sub-53 Pro Doubles PB, has completed more than 3.5 million metres on the SkiErg, and has developed a growing range of AI-powered coaching tools for HYROX athletes.
In this conversation we cover:
* Why technique matters far more than most HYROX athletes realise
* The biggest SkiErg mistakes that waste time and energy
* How to use the RowErg and BikeErg more effectively in training
* Why benchmarking can improve race confidence and pacing
* The thinking behind his AI coaching tools, including Row Form Check and Squat Judge
* Whether athletes should chase 100 unbroken wall balls
* His favourite StrengthErg workouts and where they fit into HYROX training
Whether you're trying to improve your erg stations, refine your race strategy or simply become a more efficient HYROX athlete, this episode is packed with practical advice you can apply immediately.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTrainingHYROX Training, Fatigue Management and Race Performance with Aaron Woodman
30/07/2026 | 1h 3 mins.In this episode of the Rox Lyfe podcast, we chat with Aaron Woodman, an experienced HYROX coach and athlete with personal bests of 56:35 in Pro Singles and sub-51 in Pro Doubles.
Drawing on years of a 2:24 marathon, injury rehabilitation and coaching experience, Aaron shares the training principles that have shaped both his own racing and the athletes he works with.
In this conversation, we discuss:
Why doing more training isn't always the fastest way to improve
The biggest mistake athletes make when managing fatigue
How to know whether you're training hard enough or too hard
The running principles Aaron carried across from marathon racing
Why strength training may not deserve as much focus as many athletes think
How injury rehabilitation changed the way he coaches athletes
Why fitness improvements often seem to happen all at once
The simple training philosophy that underpins long-term HYROX success
Whether you're chasing your first HYROX finish or trying to take minutes off your PB, this episode is packed with practical training advice that can help you train smarter, recover better and perform more consistently.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTrainingHow Annie Emilsson Became One of HYROX's Fastest Rising Stars
23/07/2026 | 40 mins.In this episode of the Rox Lyfe podcast, we chat with Annie Emilsson, one of the fastest rising athletes in HYROX.
After making her HYROX debut just seven months ago, Annie has already recorded multiple sub-58 minute Pro performances while balancing a full-time career as a management consultant.
In this conversation, we discuss:
How she became one of the fastest athletes in HYROX despite barely running
The training changes that transformed her endurance
The lessons she learned from her disappointing 2026 HYROX World Championship race
How she's balancing a demanding full-time career with elite-level HYROX training
The key to maintaining fitness while injured
Her thoughts on qualifying for the Elite 15 and the challenge of racing so frequently
Why lactate testing and heart rate zones have changed the way she trains
Her best burpee broad jump technique tips
The mindset she uses to push through the toughest moments in racing
Her sporting background, and ambitions in HYROX
Whether you're aiming for your first HYROX or chasing an Elite 15 qualification, Annie shares plenty of practical insights into training smarter, managing injuries and performing at the highest level.
🔗 Subscribe for more episodes
💥 Supporters of this Episode
🏅 MyProtein – Affordable, high-quality supplements to support your HYROX training. Use code ROXLYFE at checkout: https://roxlyfe.com/myprotein
🎒 Built For Athletes – Premium backpacks trusted by 150,000+ athletes. Get 15% off automatically at: https://builtforathletes.com/ROXLYFE
🧤 The Rox Guys – Lightweight, breathable gloves, with great grip, for fitness racing. Get 15% off with code ROXLYFE or by going to https://www.theroxguys.com/discount/ROXLYFE
🔗 Useful Links & Resources
🤷 New to HYROX? Start here: https://roxlyfe.com/a-beginners-guide-to-hyrox/
📚 Articles & tips: https://roxlyfe.com/🏃♂️ Training plans & coaching: https://roxlyfe.com/coaching/📅 12-week HYROX training plan: https://roxlyfe.com/12-week-training-plan/🥗 Personalised HYROX nutrition: https://roxlyfe.com/nutrition-for-hyrox/
📲 Stay Connected
📹 Subscribe on YouTube: https://www.youtube.com/channel/UC3LDf0XTEWT4Uc_RY4pGOzw?sub_confirmation=1
💌 Get weekly HYROX tips by email: https://roxlyfe.com/subscribe/
📸 Follow us on Instagram: https://www.instagram.com/theroxlyfe/
#HYROX #HybridAthlete #FunctionalFitness #EnduranceTraining
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About Rox Lyfe - The HYROX Podcast
The go-to podcast for HYROX athletes and hybrid fitness fans chasing peak performance. Hosted by HYROX commentator Greg Williams, each episode features in-depth interviews with world-class athletes, rising stars, and expert coaches shaping the HYROX scene. You’ll get race-day insights, proven training tips, behind-the-scenes stories, and strategic breakdowns from the front lines of HYROX competition. Whether you're aiming for a new PB or just want to stay plugged into the sport’s evolution, this show delivers the knowledge and motivation to push your limits. New episodes weekly.
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