WDM Coaching

After months of building, testing, breaking things, fixing them, and trying to make the whole thing as practical as possible, WDM Complete HYROX System is now live.

This isn’t just another training plan.

It’s the system I wanted to build from day one. Something that gives athletes structure without boxing them into a one-size-fits-all approach.

Inside you’ll find:

• Running programmes for aerobic development, threshold work and race preparation (10k, HM and marathon)
• Strength & conditioning sessions designed to improve HYROX performance, not just gym numbers
• Station-specific streams for Sleds, Ergs, Burpee Broad Jumps, Lunges and Wall Balls
• Rehab & Return to Running pathways for common HYROX injuries
• Deload weeks and B-race preparation
• A-race peaking plans
• High volume, lower volume and low impact training options
• Ongoing updates as the system continues to evolve

The goal wasn’t to create more training.

The goal was to create a system that helps athletes make better decisions, stay consistent, avoid unnecessary mistakes, and arrive on the start line better prepared.

Train. Prepare. Compete.

Be HYROX ready.

49 athletes represented WDM at the 2026 HYROX World Championships.

10 top-10 finishes. 4 World Championship podium athletes.

The results are great, but what stands out most is the depth of the group. From first-time qualifiers to podium finishes, every athlete earned their place on that start line and represented WDM at the highest level of the sport.

Proud of the whole team. Back to work.

One of the biggest mistakes people make in HYROX is assuming that the hardest part of the race must also be the most important part of the race.

It’s understandable. Nobody crosses the finish line talking about how good their aerobic system was.

They talk about the sled push that nearly folded them in half.

The lunges that set their legs on fire.

The wall balls that felt like they would never end.

The stations are where most people experience the highest levels of discomfort, so naturally they get most of the attention.

The problem is that attention and importance aren’t the same thing.

Every station affects the run that follows it and every run affects the station that comes next. The body doesn’t reset when you leave a station. Fatigue carries forward through the race and your ability to manage that fatigue is often what separates a good performance from a great one.

That’s why athletes with bigger aerobic engines often outperform athletes who simply focus on strength, intensity and suffering.

The aerobic system doesn’t just support your running. It helps you recover between stations, restore breathing faster, repeatedly produce force and maintain pace deeper into the race.

The stations create the problem.

Your aerobic system deals with the consequences.

That doesn’t mean strength doesn’t matter.

It doesn’t mean anaerobic fitness doesn’t matter.

It simply means that HYROX is a lot more aerobic than most people realise, and if your training only focuses on the bits that hurt the most, you’re probably leaving performance on the table.

The hardest part of HYROX isn’t always the most important part.

Most athletes think training harder automatically leads to better results.

But fitness works more like taxes: higher intensity can bring bigger rewards, but it comes with a bigger cost.

Zone 1–2 training is your tax-free allowance. Huge benefits, low fatigue, and the foundation for long-term progress.

Tempo and threshold work? Still valuable, but recovery costs start to rise.

VO2 max and all-out efforts are the highest tax bracket. Powerful when used strategically, expensive when overused.

The goal isn’t to train as hard as possible. It’s to build as much fitness as possible while paying the lowest physiological tax bill.

Just because you can train harder doesn’t mean you should.

Credit to Sam Knowles who gave me the tax idea!

Recovery has become one of the most measured parts of training, yet it is often one of the most misunderstood. Athletes now have access to HRV scores, readiness scores, resting heart rate, sleep data, bar velocity and a growing list of metrics that promise to tell them whether they’re ready to train. The problem is that no single metric can tell the whole story.

Recovery isn’t a number. It’s a picture.

A low HRV score doesn’t automatically mean you’re fatigued, just as a good readiness score doesn’t automatically mean you’re prepared for a hard session. Every metric has limitations, which is why looking at them in isolation often creates more confusion than clarity. The real value comes when multiple pieces of information begin telling the same story.

How you feel still matters. Sleep quality, motivation, muscle soreness, stress and general freshness provide valuable context that technology can’t always capture. Physiological metrics such as HRV and resting heart rate can then help identify how the body is responding to training and life stress, while performance measures such as bar velocity, jump performance or session outputs show whether you’re actually able to express force and perform at your normal level.

When those pieces start to align, confidence in the decision becomes much higher. If subjective measures are positive, physiological markers are stable and performance metrics are where you’d expect them to be, there’s a strong case for pushing on with the planned session. If several markers are trending in the wrong direction, it may be time to adjust the plan before fatigue starts making decisions for you.

The goal isn’t to collect more data. The goal is to make better decisions. Recovery monitoring works best when it helps answer a simple question: how much stress can I successfully absorb today?

That’s where the coaching sweet spot usually lives.

3 years ago if you’d have told me this is where I’d be at I’d have laughed. But here we are ridiculous numbers, my mind is blown. I’m sure I’ve missed people too 🤦🏻‍♂️


Nicodemus Pharisee
Nichola Watson
Simon Derby
Mikey Tranent - Online Coach
Rhiannon Dobbs | Online Hyrox & Lifestyle Coach
David Roig - Online Coach & Athlete
Dan Jackson
Jade Booth | Fitness Coach
Aiden Glasgow
Ewan Applewhite
Sinead Boyd

Ged McGrath
Jordan Kane | Hyrox Athlete | Coach
Hannah Lavery - NEXT LEVEL LIVERPOOL
Kyle ⏐ Hybrid Fitness Training Coach
David Guerin
Lewis Mulhall
bradleywilkie01

Having a season goal makes sense. Whether it’s breaking 60 minutes, qualifying for Worlds, or making a podium, it gives your training direction. It helps you understand where you’re trying to get to and whether you’re moving the right way over months, not weeks.

Where people go wrong is when that season goal becomes the target for every race.

The reality is HYROX doesn’t work like that. We’ve all seen it. One course is fast, another isn’t. One venue has great sled conditions, another feels like you’re dragging a house. Sometimes it’s cool, sometimes it’s roasting. Sometimes the run course flows, sometimes you’re turning every five seconds wondering who designed it.

Yet people still show up with a spreadsheet telling them exactly what pace and splits they need to hit, as if the environment is going to cooperate.

Over the years, I’ve become less interested in finishing time alone and more interested in what it took to produce it. Those aren’t always the same thing.

You can run a faster time and execute the race worse. Equally, you can run a slower time and think it’s the best race you’ve ever put together. Better pacing, better decisions, less panic, better station management, more control when things get uncomfortable. Those are often the signs you’re becoming a better athlete.

The clock tells you the outcome. It doesn’t tell you the cost.

That’s why I prefer training by numbers and racing by feel. Use numbers in training to measure progress. On race day, use that fitness to make good decisions based on what’s actually happening, not what you hoped would happen when you entered six months ago.

Anyway, you’ll all ignore this, send the first run, try to win the Ski, and turn the sled push into a maximal strength event. Then, with about half an hour to go, you’ll suddenly rediscover the concept of consequences.

Have a season goal.

Race the environment.

For the last two years we’ve had Performance and Podium.

They’ve helped athletes qualify for World Championships, stand on podiums and set PBs all over the world.

But there were still things missing.

What happens when you’re injured?

What happens when you race halfway through a block?

What happens when you want reduce your volume, or step up to more, need extra recovery, or lower impact?

So we’ve spent the last few months building something bigger.

One system.
Multiple pathways.
Built to adapt around your training, racing and recovery.

The WDM Complete HYROX System launches 1 July.

More details coming soon.

One of the biggest mistakes I see in HYROX training is athletes treating fitness like a fuel tank.

The assumption is simple. If I can build a bigger engine, I’ll race faster. And while fitness absolutely matters, it’s only part of the equation. Two athletes can have almost identical physiological capacity and still produce very different race times because one of them uses that capacity far more efficiently than the other.

That’s where fuel economy comes in. How much energy does it cost you to run at race pace? How much does your heart rate drift after the sleds? How much does your breathing spike after burpees? How much does your technique fall apart when fatigue starts to build? The athlete who can complete the same work for less physiological cost will almost always come out ahead, even if their engine isn’t technically bigger.

This is why so much of HYROX training should be focused on efficiency. Easy aerobic work, controlled threshold sessions, movement quality, pacing, and strength endurance all improve your ability to do more with the fitness you already have. The goal isn’t simply to build a bigger engine. It’s to make sure you’re not wasting fuel every time the race asks a question.

This isn’t a scientific graph.

You could argue over whether HYROX should sit slightly higher, slightly lower, slightly more to the right or slightly more to the left and you’d probably have a valid point. The purpose isn’t to create the perfect classification of every sport. The purpose is to illustrate a coaching concept.

What I find interesting is where most people think HYROX sits compared to where it probably sits in reality.

Many athletes train as if HYROX belongs much closer to CrossFit. They see sleds, lunges, farmers carries and wall balls and conclude that getting stronger must be the answer. Strength absolutely matters, but only up to a point. Once you’re strong enough to handle the race demands efficiently, the biggest performance gains usually come from improving your aerobic capacity, lactate threshold, movement efficiency and ability to maintain output under fatigue.

That’s why HYROX doesn’t sit beside marathon running, but it doesn’t sit beside powerlifting either. It occupies that awkward middle ground where you need enough strength to express your fitness, but not so much that chasing ever bigger numbers in the gym becomes the limiting factor.

The mistake isn’t being too strong. The mistake is continuing to solve endurance problems with strength interventions when strength stopped being the problem a long time ago.