HYROX Doubles Training, Sled Push Without a Sled & HYROX and Ironman | ENDUROX Podcast Ep. 8
THE ENDUROX PODCASTShow Notes
ENDUROX Podcast Ep. 8: Show Notes & Chapters
Title: HYROX Doubles Training, Sled Push Without a Sled & HYROX and Ironman | ENDUROX Podcast Ep. 8
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Resources & Links
- Follow the show: @the_endurox_system on Instagram - Engine Room newsletter: Dan and Adam's monthly coaching thoughts and insights. Sign up through ENDUROX.co
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Episode Summary
Dan Plews and Adam Storey answer listener questions on HYROX training. Dan also updates on the ankle rupture he suffered at the Deadly Dozen, and Adam reports on the Red Bull HYROX Coaches Camp pre-cooling trial in São Paulo.
Can you train for HYROX and Ironman, ultras or gravel? (20:25) You can do well in both, but not your best in both. Ultras, Ironman and gravel reward a body size that works against wall balls and sleds, though aerobic blocks still help your HYROX.
Is a half marathon good preparation for HYROX? (21:45) Dan says it's the ultimate running event to build around, because the duration and running paces are very similar.
How does training for doubles differ from singles? (25:42) Train much like you would for singles, because your aerobic system is what recovers your anaerobic power. Practise faster burpee and wall ball technique.
GLP-1s, anti-doping and HYROX (30:18) Adam says a HYROX Medical Advisory Council member who works with WADA told him GLP-1s will most likely be on the prohibited list in 2027.
How do you train the sled push and pull without a sled? (33:58) For the push: single leg leg press, walking lunges, isometric holds and self-propelled treadmills. For the pull: sissy squats, Spanish squats, rows and cable pulls.
How do you test HYROX athletes in a lab? (41:50) Combined tests that mix burpees, wall balls and running measure everything and tell you nothing. Isolate threshold, running economy, strength endurance and fatigue resistance, and consider critical speed.
Is Zone 2 on the StairMaster the same as running? (51:17) Similar, never the same. Adaptations are specific, and long bike hours still need tendon and impact loading before you return to running.
How do you structure an eight hour training week? (58:01) It depends on your training history. Dan suggests roughly 60 to 70% aerobic, and Adam warns a hard strength session can leave central fatigue for up to 48 hours.
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Related Episodes
- Pelayo Menéndez: Achilles Comeback, Sled Push Tactics & End of HYROX Super Teams | ENDUROX Podcast Ep. 7 - Heat, Peptides & The HYROX World Champs Debrief | ENDUROX Podcast Ep. 4 - Force-Velocity Profiling, Strength for HYROX & The Enhanced Games | ENDUROX Podcast Ep. 3 - Tempo Running, VO2 Max & Tapering for HYROX World Champs | ENDUROX Podcast Ep. 2
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Chapters
00:00 Intro: why it's been a while 00:43 Dan's 2026 so far: Achilles, PRPs and the Deadly Dozen fall 02:48 What the syndesmosis is and what the scans may show 03:37 Why this injury is common in AFL and rugby 05:39 Mentally harder than physical: coaching athletes while injured 07:25 Adam's trip to the Red Bull HYROX Coaches Camp in São Paulo 10:35 Pre-cooling trial: ice towels vs ice slushies vs no cooling 12:15 Dual-task training and the race brain 14:20 Dan's Kona training camp: 80K running and 26 hours 16:47 Would Dan go back to Ironman? 17:54 Going from 45K to 80K in a week 20:25 Listener questions begin: ultras, Ironman and gravel vs HYROX 25:42 Training for doubles vs singles 28:01 Skill of moving fast and Christian Blummenfelt's body type 30:18 GLP-1 microdosing and the 2027 anti-doping outlook 33:04 BPC-157 and where the line sits for injured athletes 33:58 How to train sled push and pull without a sled 39:38 Sled conditioning, farmers carry and Dan's slip 41:50 Building a lab test package for HYROX athletes 46:45 Wall balls and endurance backgrounds 47:48 How to test strength endurance 49:37 Lactate steady state vs critical speed 51:17 Is all Zone 2
More from THE ENDUROX PODCAST
Dan Plews and Adam Storey sit down with Elite 15 athlete Pelayo Menéndez, one of the most consistent racers in HYROX with 23 podiums from 28 races, a 55:12 singles PB, and a former doubles world record (48:31, set in Miami 2025) alongside Rich Ryan. Pelayo talks through his comeback from a serious Achilles injury, his current 22 to 25 hour training weeks, and the three things he is prioritising right now: running economy, max strength and aerobic volume on the bike.
Want to know what actually drives your HYROX time?
Dan Plews and Adam Storey sit down with Dexter "Big Dex" Buchanan, the top HYROX athlete in New Zealand and one of the best in Australasia. Fresh off a 10th-place finish at the World Championships in Stockholm, Dex breaks down how a rugby league background shaped him into a station specialist, and what it will take to reach the very top of the sport.
Dan and Adam reconnect after Adam's trip to the HYROX World Championships in Stockholm, where he was over with the HYROX Sports Science Advisory Council. They get into the NZ Muscle scandal and what it says about trusting your sports nutrition, the growing peptide and TRT conversation in the sport, and why HYROX is almost built for heat exhaustion. From there it turns into a full World Champs debrief: the men's race and the sled push that cooked Hunter, the lane-choice chaos, Alyssa's standout women's win, and Pelayo's comeback to the podium after an Achilles that was hanging on by a thread. They finish on where the sport is heading, why volume wins, HYROX Young Stars for kids, and the new Endurox Intelligence System.
Join Dr. Dan Plews, Dr. Adam Storey, and guest Sam Purchase in Episode 3 of The ENDUROX Podcast. In this episode, they break down force-velocity profiling — what it is, how to measure it without a lab, and how to use it to identify and fix the exact qualities holding back your HYROX performance. They also recap the Enhanced Games and why the whole thing was a bit of a flop.