my HYROX Engine
My Norwegian Threshold Blueprint for Racing Strong
Introduction & Background
I’ve been chasing endurance for as long as I can remember. My competitive life began on skis, representing Canada as a member of the National Cross-Country Ski Team and earning a 2nd and 4th place at the 1991 Ski Nationals. From there, my path took me beyond the snow — into the mountains, onto the roads, and across continents. I wore the maple leaf again on the National Mountain Running Team and the National Ultra Running Team, testing myself against the world in some of the toughest races out there.
Over the years, I’ve stood on start lines for marathons, 100km ultras, multi-day stage adventure races, and track meets, each teaching me something new about what the body — and mind — can handle. I’ve been the top Canadian at the Vancouver Marathon with a 2:34 finish, won the Canadian 100km Championships in 7:34, and claimed the Canadian Death Race title three times in a row.
Today, I’m still out there, still testing the limits. In the 55–59 category, I’m ranked 3rd in Canada in the Hyrox PRO division and represented Canada at the 2025 Hyrox World Championships in Chicago. I’ve placed in the top five nationally in both the 800m and 1500m on the track, won the Alberta Cup series points title in cross country skiing, and landed podium finishes in cyclocross and the provincial track & field championships.
What’s changed over the years is not my desire to push, but the way I train. As a master’s athlete, I’ve learned to be strategic with my workload — mixing in ECHO Bike, BIKEERG, SKIERG, ROWERG AND CYCLING in place of some running. This isn’t just about saving my legs; it’s a deliberate choice to build my aerobic engine while sparing the joints, keeping recovery sharp and performance high. Longevity and speed aren’t at odds — if you train smart.
I believe performance evolves with age — if you’re willing to adapt. This is my blueprint for racing strong, built on a lifetime of trial, error, and breakthroughs.
From Discovery to Worlds.
I thought decades of endurance racing would prepare me for anything. I’d run 1500s on the track, skied marathons, climbed podiums in cycling, and pushed through ultra runs. I knew how to hurt. But when I lined up for my first HYROX in Miami 2019, I learned quickly: this was a different beast.
I finished 24th overall out of 52 and won my age group. My runs were sharp—five of five splits faster than average, my best lap a 3:27. The SkiErg and RowErg felt smooth. But the sled push and pull stopped me in my tracks, burpee broad jumps torched my legs, wall balls exposed my conditioning, and transitions were messy. It was my wake-up call: to compete here, running alone wouldn’t cut it. I needed raw strength, station skill, and a pacing strategy that would survive the full race.
Five years later, I came back to Toronto in the PRO division and landed 3rd in my age group with a 1:29:42. My run split—34:19—was almost eight minutes faster than the field average. I opened a little too conservatively, but from Run 2 onward I was over a minute faster than average. The wall balls and sled pull still hurt, but this time I kept them from bleeding into the next segment. The gap between my running and station work was closing.
Vegas 2025 was a different challenge: I arrived with a pulled quad. Every step reminded me it was there, but I started anyway. I went out hot—too hot—and paid for it in the leg. Still, I ran 7:11 faster than average, even if wall balls dragged past 12 minutes, lunges were slow, and the farmers carry felt heavier than it should. That day became about discipline under limitation: keep moving, keep form clean, manage the pain. Crossing in 1:31:35 for 6th wasn’t my fastest, but it was one of my most controlled races.
Atlanta 2025 was the breakthrough. I hit 1:26:43 for 5th AG and my ticket to the HYROX World Championships. The first lap was electric—2:39, one of my fastest ever. I did fade slightly, but the total run time of 35:50 was still nearly five minutes ahead of average. Burpee broad jumps ranked in the 94th percentile, SkiErg was strong, and while sleds, wall balls, and lunges still lagged, I now had a clear plan: sharpen wall ball efficiency, maintain explosive power, and lock in roxzone transitions.
By Chicago Worlds 2025, my training was dialed, weaknesses addressed, pacing plan clear. Early runs came in low-4 minutes, SkiErg was quick, and the sled push felt better—until I hit the new sled turf. Heavier and stickier than before, it slowed everyone. Still, I kept form, pushed the sled pull, nailed burpees, and clocked my fastest wall balls ever at eight minutes flat. My run time for six completed runs was 27:53, with Runs 2–4 around 4:00/km pace—proof of better speed endurance. Then, in the heat of the race, I made a rare mental error: I missed the rowing station entirely. DSQ. On paper, the race vanished; in reality, it was one of my strongest performances. Chicago didn’t break me—it sharpened me.
Lessons From the Journey
Turning race-day mistakes into tomorrow’s strategy.
Every race told me something. Miami 2019 taught me humility—raw endurance wasn’t enough. Toronto 2024 showed me that closing the gap between runs and stations was possible, but it would take targeted work. Vegas 2025 drilled home discipline under limitation—racing injured forces you to strip things back to what you can control. Atlanta 2025 proved the method was working, delivering both speed and stability. Chicago 2025 reminded me that precision and mental focus are as critical as physical fitness—one lapse can erase an otherwise strong race. Now I look to Toronto 2025 as the chance to bring it all together — sustainable speed, consistent execution, and a body built to push hard without breaking down
The thread through all of them was clear—if I wanted to win in HYROX, I needed an engine that could live at high output for over an hour, recover between brutal efforts, and never crack under pressure. That’s exactly what led me to Norwegian threshold training.
The Science – Why I Train This Way
The physiology behind building a HYROX engine that lasts.
After Miami, I knew I had a problem. It wasn’t my engine — I could run with anyone in my division — it was how I was using it. In HYROX, it’s not enough to blast the runs and hope the stations hold together. I needed a system that would let me work hard, recover fast, and keep output high for over an hour without blowing up.
That’s when I started looking into Norwegian threshold training. At first, it felt like an endurance experiment from another world — two controlled threshold sessions in one day, carefully monitoring pace, heart rate, and lactate. It was the polar opposite of the “go hard or go home” mindset you see so often in hybrid training.
The idea was simple but powerful: spend more total time at a very specific intensity — just below the point where lactate builds faster than your body can clear it — and do it often. Not once a week. Not as a “key workout.” Almost every day. This built the aerobic system without frying it, and it trained the body to clear fatigue while still moving at a high output.
In HYROX terms, that’s gold. It means running your 1Ks at a steady, sustainable clip while still having the legs and lungs to push sleds, throw wall balls, and jump through burpees without your heart rate spiking into the red zone.
The more I read about it, the more it made sense. The Norwegians had been using it to dominate endurance sports — middle-distance running, triathlon, cross-country skiing — and their athletes weren’t just good; they were consistently great. I’d come from a background in Nordic skiing, so the method resonated. Skiers, like HYROX athletes, have to manage sustained power and endurance under full-body fatigue.
When I started experimenting with it in training, the difference was immediate. Runs felt smoother. Recovery between heavy stations and the next run came quicker. And I could repeat hard efforts — sled push, 1K run, burpees — without that “deep burn” slowing me down.
For me, Norwegian threshold wasn’t about chasing a magic number on the watch — it was about control. It was about building a race pace I could live in, not visit. And once I learned to live there, the whole race opened up.
Finding My Threshold Zones
Race-Day Data, Real-World Zones.
One of the first steps in adapting Norwegian threshold training to HYROX was figuring out my true working max heart rate. This isn’t the number you get from a generic “220 minus age” formula, and it’s not a random spike from some training session months ago. It’s the highest number I can reliably hit under race conditions — the number that reflects my current fitness, not what I could do years ago.
I found mine in the heat of competition. In a 10K road race, going all-out, I peaked at 167 bpm. Months later, in another 10K race, I hit the exact same number in the final surge. That told me two things:
167 bpm is likely just shy of my lifetime max, but it’s my reality right now.
It’s consistent enough to use as my “working max” for training.
From there, setting my threshold zone was simple:
80% of 167 bpm → 134 bpm
88% of 167 bpm → 147 bpm
That range — 134–147 bpm — is my sweet spot for threshold work. It’s hard enough to build endurance under fatigue, but controlled enough that I can repeat the effort without burning out.
How I apply it:
Lower end (134–138) → early reps, controlled morning sessions, or days I’m managing fatigue.
Middle (139–144) → the bread-and-butter range for most of my threshold intervals.
Upper end (145–147) → later reps, race-pace simulations, or shorter threshold sets when I want to edge toward the red.
On double-threshold days, I keep my morning runs closer to 134–141 bpm and save the 142–147 range for the afternoon, when I’m primed to push.
Using a working max like this means my zones evolve with me. It keeps the training honest, targeted, and tied to what my body can do now, not what it could do in the past.
Training Pillars
When I finally locked in my threshold zones, my focus shifted to building a week that balanced three things: running volume, HYROX-specific station work, and recovery. The Norwegian method thrives on consistency, so my approach isn’t built around “hero” workouts — it’s about stacking quality day after day so threshold pace feels automatic by race day.
Running
I run threshold intervals 2-3 times per week, often in a double-threshold format: a controlled morning session and a slightly sharper afternoon session. I also keep one longer Zone 2 workout (running, biking, roller skiing or skiing) in the week to maintain aerobic depth.
Station Work
In HYROX, the stations are where races are won or lost. My sessions replicate the exact competition movements — sled push, sled pull, burpee broad jumps, wall balls, and lunges — and always include:
Overcoming Isometrics before each movement to prime my nervous system and build explosive starting strength (especially critical for sled work).
Load & Duration Variation — heavy/short for raw strength, light/long for endurance and efficiency.
Race Order Practice with short walk breaks between stations to control heart rate and avoid turning training into an all-out race simulation.
This blend builds muscle endurance, movement efficiency, and the ability to hit each station hard without destroying the runs.
Recovery
Active recovery days aren’t “off” — they’re a strategic reset when needed. Mobility, light cycling, or SkiErg keep blood moving without adding fatigue, helping me absorb the week’s work and sharpen up for the next block.
Once I’d locked in my working max heart rate from race data, the next step was turning those numbers into a weekly plan I could execute over and over without burning out. The goal wasn’t to find magic in a single workout — it was to create a repeatable structure that steadily layered fitness, skill, and efficiency. My approach is less about chasing PRs every Tuesday and more about stacking consistent, submaximal wins that compound over time. That meant blending threshold running, HYROX-specific stations, and controlled recovery into a rhythm that works for me as a masters athlete.
How I Structure My Week
Turning Repetition into Race-Day Readiness
Once my threshold zones were set (134–147 bpm), I built my training week around one simple truth: in HYROX, you must be able to repeat race movements at high quality, over and over, without blowing up. That meant keeping the structure consistent, adjusting intensity with purpose, and avoiding the trap of turning every session into an uncontrolled race simulation.
My week follows a double-threshold framework, with race-specific sessions layered in. While HYROX is my primary focus, I also compete in cyclocross, gravel, and Nordic skiing. These aren’t side projects — they’re deliberate variety. Racing across sports keeps me mentally fresh, physically adaptable, and, most importantly, enjoying the process.
Later in my career, I stepped away from long-distance running and skiing. Years of racing had left me with debilitating back pain — a lingering consequence of falling off a roof as a young child — that no amount of treatment seemed to fix. For a time, I believed those chapters were closed for good.
Then I discovered HYROX. The daily dose of functional strength — sled pushes, carries, wall balls, lunges — steadily rebuilt my back. My movement felt more stable, my durability improved, and with each race I saw another step forward. Eventually, the pain that once dictated my limits no longer controlled me.
That change didn’t just keep me in HYROX — it brought me back to the sports I love. Today, I’m back on the ski racing circuit and running long distances again, something I never thought possible. HYROX hasn’t just given me a new competitive outlet; it’s rebuilt the foundation that allows me to thrive.
Now, as a masters athlete, I’m deliberate about protecting my joints, preserving recovery, and keeping training sustainable year after year. That means substituting the Rogue Echo Bike for running in many simulations to reduce impact, and holding precise performance targets on the ergs: 2:00/500m for SkiErg and RowErg on threshold days, 2:30/500m on recovery days.
The Engine Room – Fueling Sustained Speed and Power
Every workout is built to mirror the sustained output and seamless station transitions of race day. Within each station, I incorporate isometric holds — deliberate pushes or pulls against resistance without movement — to prime my body and build the positional strength needed for that explosive first drive, like getting a sled moving from a dead stop. I use the same approach on the SkiErg and RowErg, locking into my start position to develop the snap and power that sets the tone for each stroke.
Between stations, the run segments are never one-size-fits-all. They range from 30 seconds to 4 minutes, depending on the focus of the session. Shorter intervals sharpen acceleration and quick turnover, helping me hit pace immediately after leaving a station. Longer efforts build sustained speed, pacing control, and the ability to hold form under fatigue. By varying these distances — whether on foot or the bike — I prepare for the unpredictable demands of race day and keep my training adaptable as my body evolves with age.
After each workout, I take a few minutes to reflect — noting what went well, what felt off, and what needs improvement. This simple habit turns every session into feedback-driven progress, closing gaps before they can show up on race day.
To manage impact while maintaining intensity, I replace much of the running in my HYROX circuits with the Rogue Echo Bike. On threshold days, I target 2:00/500m on the SkiErg and RowErg; on recovery days, I ease back to 2:30/500m. For added strength and durability, I finish with Westside Barbell–style sled drags and reverse hypers to reinforce my posterior chain.
While my training is anchored around HYROX, I also race cyclocross, gravel, Nordic skiing, and running events. These aren’t distractions — they’re part of the engine-building process. Each discipline challenges me in different ways, keeps the competitive spark alive, and ensures my fitness is ready for whatever the season throws at me.
Here’s what my sessions look like:
Every session begins with a dedicated warm-up — not just to raise my heart rate, but to prime movement patterns and prepare for the demands ahead. I start with easy aerobic effort to loosen up, then move into isometric pre-tension holds — position-specific strength work that builds the ability to launch explosively from the first push or pull. For sleds, that means bracing into the drive position; on the SkiErg and RowErg, it’s locking in my start stance and creating tension so the opening stroke snaps into motion. By the time the main session starts, my body is ready to go hard from the first rep.
The main workout always follows the same HYROX circuit: all eight race stations performed in official order, with short walk breaks between them. The framework stays the same every time — what changes are the station lengths and the loads I use. Segments range from 30 seconds to 4 minutes, depending on the focus. Shorter, heavier efforts target strength and power; longer, lighter intervals build endurance and pacing control. Between stations, I run or bike for 30 seconds to 4 minutes to simulate race transitions, adjusting distance and intensity to match the day’s goal.
This consistent structure trains my body to handle the exact demands of race day, while the variation in load and duration keeps my fitness adaptable. Whether I’m targeting raw strength, sustained speed, or efficient transitions, each workout builds the ability to repeat high-quality efforts under fatigue.
Warm Up
Warm-up: 2 min each on rowerg, SkiErg, BikeErg (seated & Standing), Rogue Echo or Assault Treadmill.
Isometric pre-tension holds: 10 sec holds preparing for the echo bike, skierg, sleds, burbees, rowerg, lunges, farmers carry and wall balls.
Monday – double Recovery
AM: HYROX circuit at HR 120–134 bpm (station lengths 2-4 minutes)
PM: HYROX circuit at HR 120–134 bpm (station lengths 30 sec - 2 minutes)
Erg pace: SkiErg & RowErg at 2:30/500m.
Why: Keeps movement quality high while flushing the system without fatigue buildup.
Tuesday – Double Threshold
AM: HYROX circuit at HR 134–138 bpm (station lengths 2-4 minutes)
PM: HYROX circuit at HR 139–144 bpm, with 20 lb weight vest (station lengths 30 sec - 2 minutes)
Erg pace: SkiErg & RowErg at 2:00/500m.
Why: Sustainable speed endurance with strength load tolerance.
Wednesday – Recovery Hybrid
Same as Monday.
Why: Active recovery while reinforcing movement patterns.
Thursday – Double Threshold
Same as Tuesday.
Why: Second quality double day to reinforce threshold work.
Friday – Recovery Hybrid
Same as Monday.
Why: Bridges threshold and weekend sessions.
Saturday – Double Threshold
Same as Tuesday.
Why: Final anchor before Sunday’s aerobic work.
Sunday – Outdoor Endurance
60–90 min run, bike, or roller ski in Zone 2.
Why: Builds aerobic base while changing stimulus.
Warm Down
warm down - After each session, I finish with Westside Barbell-style sled drags for lower body strength and GPP, plus reverse hypers to reinforce the posterior chain. This not only supports running posture but keeps my hips and back resilient.
workout notes
Isometric pre-tension holds for position-specific strength and explosive starts (sleds, SkiErg, RowErg).
These holds teach your muscles to recruit more fibers instantly, so the first push or pull is explosive and efficient. I use them in my warm up to prepare for every station — sleds, wall balls, burpee jumps, SkiErg, RowErg — to make sure my body is ready to produce force immediately. Over a season, this has been one of the most reliable tools for building race-day power without adding extra fatigue.
Rogue Echo bike or bikeerg (standing) replaces running segments when joint preservation is a priority.
SkiErg/RowErg pacing: 2:00/500m on threshold days, 2:30/500m on recovery days.
Warm-down: Westside Barbell sled drags for lower-body GPP and reverse hypers for posterior chain strength.
Master’s Athlete Insight
With decades of racing behind me, I’ve learned that progress isn’t just built in the training itself — it’s built in the awareness of that training. I end every session with a quick reflection: what went well, what needs work, and what to focus on next time. This keeps bad habits from setting in and ensures every rep serves a purpose.
Race Simulation Without the Burnout
One of the biggest mistakes I see in HYROX prep is turning every station workout into a mini race. My approach uses short walk breaks between stations, controlled heart rate, and my overcoming isometric start to target strength, endurance, and efficiency without draining recovery.
Home Gym Setup — Building My Own HYROX Playground
One of the biggest advantages I’ve given myself as a master’s athlete is having my training space just steps away. When you’re working out twice a day, the time saved by not commuting to a gym adds up fast — and it makes it easier to stick to the plan no matter what the day throws at you.
I’ve seen all kinds of setups, but mine is built to be HYROX-specific while still compact enough to fit my house. I use every piece, every week, and everything is positioned to keep sessions flowing without wasted movement.
The Upstairs Engine Room
My Concept2 machines — SkiErg, RowErg, and BikeErg — live in a room upstairs. They’re quiet enough not to disturb the house, and they’re easy to jump on for threshold sessions or recovery work. This “engine room” is where I do most of my precision aerobic training.
The Basement Battle Zone
The basement is where the heavy lifting happens — literally. It’s carpeted, which makes it more forgiving on joints, and I’ve laid it out so I can simulate full race circuits in a small space:
Assault Treadmill for indoor running without pounding the joints.
Rogue Echo Bike for high-intensity work and run replacements.
Rogue Sled for push and pull work.
Kettlebells for grip and core strength.
Sandbag for carry training.
I’ve placed the treadmill and Echo Bike in the middle of the room, leaving a loop around the outside for farmers carries, lunges, and burpee broad jumps. This loop keeps the flow consistent and lets me move directly from one station to the next without interruption. The sled has its own lane so I can push and pull without obstruction.
The Garage Grind Zone
Some HYROX movements need more space or specific conditions, so I use my garage as the “open-air” station area:
Wall Ball Station — the ceiling height in my basement isn’t enough, so the garage is where I hit my wall ball sets.
Sled Drags — I set up in the garage and drag the sled down my driveway and back. It’s one of my favorite ways to finish a session — heavy, gritty, and race-specific.
Why It Works
By splitting the cardio machines upstairs, the core station work in the basement, and the tall or high-movement exercises in the garage, I keep each zone uncluttered and purpose-built. I’m not stepping over weights to get to an erg, and I’m not fighting for space when I need a sled lane or a wall ball target.
It’s not a giant space, but it’s my space — and every workout is ready the second I am. No travel, no waiting for equipment, no excuses.
Master’s Athlete Insight:
If you’re serious about hybrid training and have the space, even a small home setup can be a game-changer. Start with the tools you’ll use most, arrange them for flow, and make it easy to start. The fewer barriers between you and the work, the more consistently you’ll train — and in this sport, consistency is everything.
Recovery & Nutrition – My Non-Negotiables
Training volume and intensity mean nothing if you can’t absorb the work. I learned this the hard way — a few years back, I was consistently under-fueling and overreaching. My sessions looked good on paper, but my legs felt flat, my immune system took a hit, and race day performance was unpredictable. HYROX is too demanding for that. Recovery and nutrition aren’t optional add-ons; they’re the foundation that lets the training stick.
Fueling the Work
Pre-Session: If I’m doing a threshold workout, I aim for a small carb-rich snack 30–60 minutes beforehand — something easy to digest. This ensures I can hit and hold my target pace without feeling drained halfway through.
During: For double-threshold days, I’ll take in 20–30g of carbs during the first session, even if it’s “only” an hour. It keeps blood sugar steady and recovery faster for the second session.
Post-Session: I follow a simple 3:1 ratio of carbs to protein within 30 minutes, then a full meal within 2 hours. This helps replace glycogen and repair muscle damage.
Active Recovery & Rest Days
Active Recovery: Light cycling, easy skiing, or even a brisk walk — always at Zone 1 — to keep blood flow high without adding stress.
True Rest: At least one full day per week with no structured training. When life gets busy, I protect this like it’s a workout — because it is.
Sleep: Non-negotiable. HYROX training beats you up in ways that sneak up later. I aim for 8+ hours, and if I’m short at night, I’ll make it up with a 20–30 min nap.
My 3 Red Flags to Back Off
Resting HR is up 5–10 bpm for two mornings in a row. That’s my early-warning sign of fatigue or illness.
Performance drop in threshold pace. If I can’t hit my usual HR/power/pace relationship without more effort, it’s time to adjust.
Persistent soreness or joint pain. Especially in the Achilles or knees — the last thing I want is to limp into a race block.
Hydration & Electrolytes
HYROX isn’t an outdoor summer marathon, but dehydration will still cost you — especially on double days. I front-load hydration in the morning and add electrolytes on high-sweat days. I’ve learned that consistent hydration improves my wall ball rhythm, sled push endurance, and even grip strength late in a race.
Race Week – How I Taper & Sharpen
The week before HYROX is not the time to reinvent the wheel. It’s about locking in the gains from training, keeping the body fresh, and making sure every system—muscular, aerobic, and mental—is primed to go. My taper is short and sharp, keeping enough intensity so the engine stays revved, but reducing total load so I’m not carrying fatigue into the start line.
seven Days Out – Maintain the Rhythm
I keep the structure of my usual week, but reduce total volume by about 30–40%. Threshold sessions stay in the mix—usually early in the week—because I don’t want my body to “forget” race pace. The difference is, I’ll cut reps or reduce each interval slightly, leaving the legs feeling snappy rather than drained.
Mid-Week – Station Tune-Ups
This is where I hit the “problem” stations, but in short, low-fatigue doses. If wall balls are my weakness, I’ll do 3–4 sets of 10–15 reps with perfect form, resting plenty between. If sled push/pull has been a sticking point, I’ll practice with race weight for short distances, focusing on foot placement, drive mechanics, and breathing.
The goal here isn’t fitness—it’s feel. I want movement patterns sharp so they’ll hold under fatigue on race day.
Two Days Out – Light but Fast
I’ll do a short, high-cadence run—something like 15–20 minutes easy with 4 × 30-second strides—just to keep the legs turning over. Same for upper-body: light SkiErg or row with a few short bursts at race pace.
Race Eve – Shakeout & Mental Rehearsal
Morning or midday:
10–15 minutes easy run.
A few minutes of mobility work, especially hips and shoulders.
I keep the evening calm—hydrate, prep gear, run through my mental race plan. I visualize every run split, every station, every roxzone transition, so by the time I hit the start line, it feels like I’ve already raced it.
Race Morning – Warm-Up Routine
10 min easy jog → Keep HR low, just moving.
Dynamic mobility → Open up hips, loosen shoulders, activate glutes.
3 × 30 sec build runs → Bring HR toward threshold.
Station primers → 5–10 wall balls, 15–20 sec light sled push, 5–6 burpees.
By the time I’m corralled for the start, I’m warm, alert, and my first run feels like I’m joining a session already in progress—not starting from cold.
Key Principle:
I don’t chase “freshness” so hard that I let my engine idle for too long. HYROX rewards athletes who can show up ready to go from rep one, and for me, that means keeping race-pace intensity alive all week—just in smaller doses.
Bonus – Tools, Gear, and Race Day Hacks
HYROX is as much about preparation and execution as it is about fitness. The right tools, gear, and little hacks can make your race faster, smoother, and less fatiguing. Here’s what I’ve found works for me after multiple races, including Worlds, and why they matter.
Footwear – Choosing the Right Shoe
For HYROX, I want a balance of running efficiency and station stability. My go-to has been a carbon-plated super trainer for the runs (responsive but not overly soft) paired with enough lateral support to keep me steady on sled pushes, lunges, and wall balls. I avoid pure “super shoes” with tall, unstable foam—great for the road, but sketchy under heavy loads.
Grips & Gloves
For stations like the farmers carry, a thin, high-tack grip glove helps maintain hold without over-squeezing. This reduces forearm fatigue so I can transition to the next run with fresher arms. In Chicago, the heavier sled turf meant even the farmers carry taxed grip more than usual—having that extra hold was key.
Hydration & Nutrition Setup
In a race around 90 minutes, I don’t stop for a full drink, but I do take in quick sips at aid stations—usually water early, electrolyte mix later if available. Pre-race fueling is simple: carbs 2–3 hours before, a small gel or chew 15 minutes before start.
Warm-Up – The Station Primer Method
I’ve found the best pre-race warm-up is to simulate the opening few minutes of the race in mini-form:
Short jog → to get HR up.
SkiErg burst → to prime upper body.
Light sled push → to activate legs.
5–6 wall balls → to get movement pattern sharp.
By the time I line up, my body has “seen” the opening race demands and isn’t shocked when the gun goes.
Roxzone Efficiency
I treat every roxzone like a pit stop—quick, deliberate, and without wasted movement. Shoes stay tied tight, gear is set exactly where I want it, and I know the fastest path in and out of each station. This has been worth 10–20 seconds saved per transition over my early races.
Breathing Patterns on Wall Balls
One small tweak that’s made a big difference: I time my breath so I exhale during the throw and inhale as the ball drops. It keeps me calmer under high reps and reduces the “panic breathing” that can spike HR.
Post-Race Recovery Hack
First thing I do post-finish: walk for 3–5 minutes before sitting down. It helps flush the legs and reduces stiffness the next day. Then it’s carbs + protein within 30 minutes, no exceptions.
The Science — Why Norwegian Threshold Works
When I switched to a Norwegian threshold approach, I wasn’t chasing a training fad. I was chasing sustainable performance. The concept is simple but brutally effective: instead of smashing a single high-intensity session and spending days recovering, you spend more total time training just below your lactate threshold — the point where fatigue begins to accumulate rapidly.
Why it works for HYROX and Masters Athletes
For masters athletes, the recovery curve changes. Heavy lifting and maximal intervals take more out of you. Norwegian threshold allows you to accumulate race-specific aerobic and muscular endurance without creating the recovery debt that derails consistency.
I blend this with HYROX-specific strength work. Instead of focusing solely on heavy 1RM lifts, I prioritize functional strength that matches the demands of race stations — sled pushes and pulls, wall balls, lunges, carries. The goal isn’t to be the strongest in the gym; it’s to be strong enough to execute in the race without redlining the heart rate.
Backed by Research
Emerging sports science is clear: for older athletes, moderate-load, high-movement-volume training maintains muscle, power, and joint health better than chasing PR lifts every week. Studies have shown that compound, dynamic movements under threshold heart rates improve muscular endurance and cardiovascular output simultaneously — exactly what HYROX demands.
Recovery and Nutrition
Training twice a day means recovery isn’t a luxury — it’s part of the program. I keep it simple:
Sleep – Non-negotiable. Seven hours minimum, often more.
Nutrition – Fuel before, during, and after hard sessions. I use Maurten 360 drink mix on longer race-pace work to stay topped up.
Active Recovery – Light cycling, walking, mobility.
Strength for Longevity – Reverse hypers, sled drags (Westside Barbell style), and loaded carries to keep my posterior chain and core strong without heavy barbell lifts.
Masters athletes in particular need to view recovery as a training discipline. It’s the only way to train consistently at a high level without the boom-and-bust cycle of overtraining and injury.
Race Week Routines
Race week is about sharpening, not building. My goals: keep the engine humming, stay fresh, and prime the nervous system for competition.
5–6 days out:
Last race-pace simulation — shorter than usual, but enough to touch all stations.
2–3 days out:
Light threshold efforts on SkiErg, RowErg, or BikeErg in standing position.
Quick strength primers — 1–2 sets of sled push/pull, wall balls, burpees.
Day before:
Easy 20–30 min movement session with a few short accelerations.
Visualize the course, transitions, and pacing.
Race morning:
Full warm-up: mobility, light cardio, short bursts of race-pace movement.
Chalk hands before the sled pull (lesson learned).
Check footwear grip.
What’s Next
The journey continues with HYROX Toronto in October. The engine is stronger than ever, the lessons are logged, and the plan is in motion. This next race will be the culmination of another focused training block — and another chance to refine the craft of racing strong.