As I get ready for HYROX with my twin sis (9/3/26 DC), I’m working around not having access to rower, SkiErg, sandbags, or wall balls. I still want to train the same energy systems and movement patterns, so I’m subbing smart. Thinking things like treadmill intervals or assault bike for engine work, DB thrusters or med ball slams for wall balls, heavy lunges or carries for sandbags, and banded pulls or high-rep pull variations for SkiErg. For those who’ve trained HYROX without full equipment, what substitutions have worked best for you that actually carry over on race day?

Better performance often starts before the workout and continues after it. This episode is a strong reminder that prep and recovery are trainable skills too. What recovery habit has the biggest impact on your training quality?

Aerobic work is not about doing less. It is about building the foundation that lets you recover faster, hold pace longer, and repeat hard efforts with more control. Strong listen for anyone chasing a real engine. Leave a comment if you have any questions below!

A bigger engine does more than help long efforts. It improves recovery, pacing and how often you can show real output. Worth the listen if you want performance that sticks. Leave a comment if you have any questions!

Hi guys! Looking forward to diving deep into this app - I’ve never used before! I have a question about threshold training. How do you determine threshold run pace if you don’t have access to a lab?