From my worst race to podium After having my worst race in Toronto back in October, I took a step back, looked at what went wrong, and adjusted my training. Those changes ended up helping me take 3rd place in Vegas. Here are the 3 biggest things I changed in my training that helped improve my Hyrox time. 1. Hyrox is all about running. The race is about 60% running, so most of my improvement came from there. In Toronto my running pace was 5:33 min/km (8:56 min/mile). In Vegas I brought that down to 4:20 min/km (6:58 min/mile). My total running time went from 44:25 to 34:37, which is almost a 10 minute difference just from running faster. 2. I changed how I fuelled my workouts. Before, I was only drinking water during training, but once your workouts start going past 45 minutes, water alone usually isn’t enough. I started adding carbs and electrolytes from @transparentlabs to my bottles and immediately noticed a difference. I had more energy during sessions, felt less drained at the end, and recovered faster because I was replacing the carbs I was burning. Vegas was also the first time I used gels during the race, and it made a big difference in keeping my energy levels steady throughout. 3. Building a stronger aerobic base. While Hyrox specific workouts are important, I think people sometimes overlook the value of aerobic fitness. I was still doing 2 to 3 hard Hyrox sessions per week, but a lot of my training was spent on the bike, ski erg, and rower at lower intensities, mostly in zone 1 and zone 2. Keeping my heart rate low and building that aerobic engine not only made me fitter, but also helped me recover faster between hard sessions. Those were the three biggest changes I made in my training and nutrition that helped me improve my Hyrox performance.