Every HYROX Training Approach from 2021-Present

Rich breaks down how his HYROX training has evolved—from high-mileage running and double-threshold experiments to the Zone 4 strategy that produced his biggest breakthroughs. He also explains why he is skipping the Hamburg Major, choosing long-term development over scrambling for qualification points, and what he is changing to become faster, stronger, and more competitive this season. 00:00 Why the Hamburg Major changed Rich’s race plans 08:05 The early training mistake that inspired HYROX tempos 22:40 Double threshold, overtraining, and declining performance 39:15 The Zone 4 breakthrough that transformed his racing 54:20 Building speed, strength, and a higher athletic ceiling