The Power of Progression: My 15-Minute HYROX Evolution

[@jedmaxwell7]

Such a good video and deserves a far bigger audience. Useful and actionable advice with great video quality and production

[@NikRunTheHills]

Thanks for the encouraging comment Jed! Massively appreciated! Glad you found it useful.

[@ewan-kenobi8702]

Bro, you and your videos are what this sport needs!! I’ve watched countless pro trainer vids and you blow them out of the water every time! Keep’em coming!!

[@NikRunTheHills]

Thank you my bro! 🙏

[@mrpsean98]

I agree

[@greatdance-dk4kb]

Great video. I have entered Dublin my home town then 5 weeks later Stockholm. I have changed my training. Two proper hyrox sessions per week, hard on tuesday (compromised run) and mix mixed session on Saturday. I also push and pull a tyre. Lost of easy runs I have have taken inspiration from your burpee improvement

[@NikRunTheHills]

Awesome stuff! Best of luck with it💪💪

[@StephenRunsFast]

This was sooooo helpful!!!!! Hoping to bring my time down for my next race in three months!

[@NikRunTheHills]

Great to hear you found it helpful! Good luck with the preparation for your race

[@bt9765]

Great video man!

[@NikRunTheHills]

Thank you 💪💪

[@robindavis9336]

Great video and breakdown - thank you from New Zealand

[@NikRunTheHills]

Yooooo that's awesome that it's made it all the way over there. Glad you enjoyed it!

[@davidatkin1717]

Great video! found it useful and could relate to it. Amazing improvements you’ve made on some of those stations in particular 😮 Got my first Hyrox in London in November and recently started a training programme for that. Will be taking some of your tips and advice on board for sure!

[@NikRunTheHills]

💪💪 thanks David, glad you found it useful. Good luck with your training!

[@ScottishJazzman]

1. Really enjoyed your approach to analysing your results on such a level. 2. The music was too loud/too far forward in the mix (I’d have preferred none, but that’s me…), it was a little distracting. 3. Strong advice given on the difference from over-weighted training and comp weight training. Really good! Great progress too btw! 💪

[@NikRunTheHills]

Thanks for the feedback man! Glad you found it useful 💪

[@dr.stefanpilz1876]

Thank you for the great insights and advice!

[@NikRunTheHills]

Thank you for watching! Glad you found it useful!

[@adeefitness]

Nice bro. Appreciate the info. Great insight on each station including the rox zone. Competing this Sunday in NY for the first time. 💪🏽💪🏽💪🏽

[@NikRunTheHills]

Awesome!! Best of luck with your first race! Give it your best shot and treat it as a benchmark. I'm sure you'll sign straight up for another one haha

[@donkeyattack]

Great progression. Inspiring.

[@NikRunTheHills]

Let's go Craig!!

[@benotyourboss]

Nice, thanks! Not only for Hyrox but in general I learned a lot! Totally new to Hyrox, but I look forward doing one, sound ‘fun’… sry for laughing at your skierg form but big thumbs up for the progression!

[@NikRunTheHills]

Glad you found it insightful! And hey, if we can't laugh at ourselves, how can we learn!?

[@benotyourboss]

@@NikRunTheHills That is the spirit, we all gotta start somewhere! Thanks for your response, have an awesome day!

[@thiags123]

Great content Nik. I like your honesty and realistic videos. I am planning to do my first Hyrox. Do you train/represent a Gym/Box or do all traininga alone by yourself? Greetings from a brazilian living in Germany.

[@NikRunTheHills]

🙏thank you! I train alone. Not for everyone but it's given me a chance to figure out what works for me. Where you thinking of doing your first Hyrox?

[@thiags123]

@@NikRunTheHills cool man. I am going to Hyrox Hamburg happening in November this year. Very nervous about my performance but expecting a sub 90min 😀

[@NikRunTheHills]

@@thiags123 good luck! As it's your first, don't put too much pressure on yourself over the time. Stick to your pacing and be ready to back off or push on, depending how you feel 💪

[@thiags123]

@@NikRunTheHills thanks man. Kind and motivating words. I will let you know about my time :D

[@nickcharles4734]

Nice round up and of course progress. Are you running your laps at lactate threshold or trying to stay more tempo/zone 3?

[@NikRunTheHills]

Thanks mate! Ideally threshold but it seems threshold speed gets lower with lactate levels from the stations. So it's more like tempo, haven't quite figured out the running part yet as my laps are all over the place. Seems like most of the pros and up having positive splits so maybe I'm pacing myself too much in the beginning rather than getting time in the bank! Will test some different strategies in simulations in the coming months

[@klaussobieray]

Very informative, thank you for that and stay in the fight. Just a few thoughts on rowing and wall balls. With better rowing technique you could probably get a little faster, but more importantly, use a lot less energy for the same time. There are super many videos on how to row properly, so just a few ideas: don't go so far forward with the carriage, only so far that the knee angle is still almost 90 degrees and the rail legs are still almost vertical. Put the grip further out. Use the upper body much more, in the front about 1-2 o'clock, in the back about 10-11 o'clock (from the angle), so take more power from the hips. Timing should be such that you need a little longer to the front (recovery) than to the back (drive). With the wallballs, try to bring your hands a little more under the ball when catching it and not completely to the side, so you need less power for the next throw and the ball is a little higher, which also saves power and is more advantageous.

[@NikRunTheHills]

Thanks for the pointers! I've played with lots of techniques with rowing and have been working on my lower back mobility and strength to feel more confident in the final part of the stroke. I also think my main issue is mindset once I hit the station - I'm always taking it more for recovery, which is usually much needed, but I need to shift my approach - like I did with the burpees. 💪

[@peterslits5681]

great achievement , my first hyrox alone was last january in Maastricht in a time of 1:23:48 ( age-group 55-59) , i am a ocr runner but this was by far the hardest thing i ever did . Did several mixed hyrox, but alone was something else . I am going to stop with ocr en 100 % focus on Hyrox , hopefully i can cut my time with 15 minutes. And yes my hardest station was wall balls (7:34) , lunges (6:59) and BBJ (5:31) , going to do lots of compromised running to start

[@NikRunTheHills]

That's awesome!! I think the focus definitely helps, but also good to have other areas of interest so you don't get burnt out. You'll do well with lunges and wall balls by doing more lunges, but this has a trade off as it makes running more difficult. I'm yet to figure the Hyrox running thing out but I have a feeling it's about getting faster at tempo effort. Best of luck with your training and journey

[@Hiplx]

when digital becomes physical physical... 🔥

[@NikRunTheHills]

🚀

[@robindavis9336]

Would love to go to Melbourne ❤

[@NikRunTheHills]

I think they're doing HYROX Australia now

[@robindavis9336]

@@NikRunTheHills that's right - start in NZ in 2024

[@mickgreer2146]

Comment for the algo! 😀😀😀

[@NikRunTheHills]

Much appreciated 💪💪