12 Weeks to Hyrox: How I'm Cutting 10 Minutes

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If you want to get faster at HYROX, one of the most valuable things you can do is run a HYROX simulation before race day.

In this episode, I break down 5 ways I’m personally working to cut up to 10 minutes from my HYROX time over the next 12 weeks. My last simulation gave me a 69-minute baseline and showed me exactly where I have the biggest opportunities to improve.

A simulation is more than just a practice race. It helps you understand how your body performs throughout the event, identify where you are losing time, and figure out what you need to focus on before race day.

I cover the five areas I’m focusing on:

Cutting transition times so you keep moving instead of wasting valuable minutes between stations

Running on tired legs by practicing running immediately after hard strength exercises

Mastering burpees, lunges, and wall balls when you’re gassed, especially during the later stages of the race

Improving form for speed and energy efficiency so you can conserve energy without sacrificing too much pace

Working with a coach and finding the right community to help you train toward your goals

I also explain what I learned from my previous HYROX simulations, how doubles and solo racing can expose different weaknesses, and why your running strategy needs to change as fatigue builds throughout the race.

Whether you're preparing for your first HYROX or trying to take 5 to 10 minutes off your current time, a simulation can give you the information you need to train with more purpose.