Dom Sheppard is one of Australia’s fastest Hyrox athletes, clocking a 57-minute Open and a 53:56 Pro Doubles — all while working a demanding 9–5. In this episode, we explore what it really takes to train at the top level, the lessons from a humbling World Champs experience, and how smarter recovery-driven training is shaping his comeback.
Episode breakdown:
00:00 – Who is Dom Shepard, and how fast can you go while working 9–5?
00:33 – How much training does it really take to chase a Hyrox podium?
02:11 – What goals survive when injuries disrupt your season?
04:05 – How did Dom win his very first Hyrox back in 2023?
05:53 – What level of running fitness actually translates to Hyrox success?
07:32 – Did HIIT + running accidentally build a competitive engine?
08:21 – Can group classes and altitude training prepare you for Hyrox?
10:15 – What did Nice 2024 reveal about Dom’s biggest weaknesses?
12:45 – Which lessons truly change performance from Open to Pro?
15:30 – What does a comeback race teach you after eight months out?
16:01 – How did Dom’s training evolve under coach Chris Bayens?
18:56 – Can HRV-guided training (Morpheus) unlock smarter gains?
23:15 – Why might the stair stepper be a Hyrox secret weapon?
27:56 – Can ditching music build real mental toughness?
30:28 – What do you learn about Hyrox by judging athletes?
33:44 – How do everyday athletes find belonging through Hyrox?
35:52 – What time could Dom hit once he’s fully fit?
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