Dr. Dan Plews explains the Hyrox Training Pyramid—a framework for structuring your Hyrox training from the ground up. We discuss why training volume and frequency form the foundation, how to distribute intensity across the week, and when to layer in threshold work, strength endurance, and race simulations. We also cover tapering strategies, common mistakes athletes make with intensity, and how to prioritize your training when time is limited.
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Episode breakdown:
00:00 Intro: The Hyrox Training Pyramid explained
00:44 Why Dan created the Hyrox training hierarchy
02:06 Is this a blueprint for coaching Hyrox athletes?
03:23 Overview of the pyramid: from volume to taper
03:53 Why tapering matters and how much it can improve performance
06:39 Should frequent racers taper for every event?
08:51 Why frequency and volume sit at the base of the pyramid
10:21 One long session vs two-a-days: what works better?
13:43 Concurrent training effect: separating strength and cardio
14:49 Molecular signaling, mitochondria, and endurance adaptation
20:03 Training intensity distribution and avoiding the “black hole”
25:54 Threshold development: why it matters for Hyrox
28:10 How threshold training should progress toward race day
33:48 Strength endurance and why it sits high on the pyramid
36:57 Hyrox-specific simulations and race preparation
37:35 Key takeaway: don’t put the cart before the horse
38:35 Q&A: Sub-threshold vs LT2 training
40:03 How to find your threshold pace
41:48 VO2 max vs threshold: which matters more?
44:13 Strength and cardio on the same day: does interference matter?
45:16 Minimum Hyrox training while preparing for a marathon
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