Training for Hyrox over 40.
5 Things that you can't afford to skip!
🏋️♂️ Training for Hyrox Over 40
After a long career as a masters track sprinter (I hung up the spikes at 46), I’ve shifted my focus to strength and endurance training. Strength work has always been part of my routine, but rebuilding endurance after years away from Aussie Rules has been humbling.
I expected my aerobic fitness to bounce back quickly—spoiler: it didn’t. But it’s been a rewarding challenge solving the training puzzle.
One thing I’ve rediscovered? The mental clarity of long runs. Just you, your thoughts, and the early morning Sydney streets before the city wakes. Pure bliss.
🚴♀️ Hyrox Over-40 on your body.
Hyrox is demanding physically and mentally on your body over 40. Wall balls, lunges, sleds—they add up. I’ve developed a quad tendinopathy (aka jumper’s knee), which has forced me to rethink my programming.
Here’s what’s helped:
Dropping one weekly run
Adding more low-impact cardio on the ergs
Keeping intervals in the mix
Intervals have been easier on my knees than long slow runs, and they’ve improved my VO2 max and threshold pace. I’m currently about 15 seconds off my goal pace—but with 8 weeks until Hyrox Sydney, I’m on track to hit it.
🛠 Small Tweaks, Big Impact
If you’re constantly sore or struggling to recover, try these five simple shifts:
Sleep – Aim for 7+ hours. 8 if your schedule allows it.
Hydrate – Start your day with a big glass of water and keep a bottle on your desk.
Fuel – Eat nutrient-dense, high-quality food.
Recover – Take rest days when your body asks for them. (Even if they aren’t on your program)
Warm Up – Never skip it, especially as after 40.
Keep stacking and stay consistent.
Rod