Originally written for Red Bull on 03.11.2025
By Tiago Lousa — adapted for this blog
Introduction
In this article, I recap the interview I gave to Redbull about the key training secrets of HYROX-World-Champion Alexander Roncevic. My goal is to extract the most valuable lessons for HYROX athletes, adding my own coach’s perspective.
1. Balanced Strength and Endurance: The HYROX Hybrid
Roncevic’s success stems from a powerful hybrid approach — combining strength work with high cardiovascular demands. HYROX is not purely a strength contest, nor a pure endurance race: it requires both.
- Heavy lifting builds the foundation.
- Functional conditioning and metabolic work build race-specific endurance.
- The balance ensures you can maintain performance under fatigue, not just in fresh sets.
2. Race-Specific Conditioning: Simulating HYROX Demands
Training for HYROX means training for fatigue. Roncevic doesn’t just lift — he conditions. Workouts replicate transitions between running and functional stations, simulating actual race stress.
- Combine running intervals with functional movements (sled pushes, wall-balls, burpees, etc.).
- Focus on maintaining pace and technique under high heart rate and exhaustion.
- Practice transitions — that moment when you switch from rower/running to weight work — to be efficient under stress.
3. Smart Pacing & Energy Management
Even elite HYROX athletes understand the importance of pacing: going out too fast in the first kilometers can ruin your performance later. The key is controlled effort, not maximal from start.
- Run first laps at sustainable pace.
- Manage breathing and rhythm before functional stations.
- Save “pushes” for planned moments — don’t waste energy early.
4. Mental Resilience & Discipline
Behind every HYROX champion lies mental toughness: consistency, discipline, ability to suffer and recover, and to stay focused under pain and fatigue. Roncevic’s mindset teaches that performance is more than physical capacity.
- Accept the discomfort — HYROX is tough.
- Train regularly, recover properly.
- Believe in the process: consistency builds results over time.
5. Coach’s Take: How YOU Can Apply These Lessons
As a HYROX coach, I believe that Roncevic’s approach offers a great model. Here’s how you can adapt it:
- Build a hybrid plan: alternate strength, speed, and endurance sessions.
- Include metabolic-conditioning workouts with HYROX-specific movements.
- Practice pacing and transitions — simulate as if you were racing.
- Prioritize recovery: nutrition, sleep, mobility.
- Cultivate mental resilience: treat each training as purposeful, not just “another workout.”
Conclusion
Alexander Roncevic’s HYROX success is not magic. It’s the result of a smart, balanced, and brutal-honest approach to training — strength, endurance, pacing, and mental grit. If you commit to a hybrid plan with discipline and consistency, you too can push your limits and strive for best performance.
“HYROX is a hybrid test. Balance power with stamina, discipline with drive, and you’ll evolve.”
If you find this useful — leave a comment or get in touch to discuss how to build your own HYROX training plan.
