HYROX has all the makings of a legendary fitness challenge and is making its way to Johannesburg for the very first time this March. It has, in the past, cemented itself as a test of both physical and mental skill. Pushing their limits through a challenging combination of running and functional workouts, athletes know that preparation is everything. Matthew Stone, HYROX SA Pro Athlete, shares how he trains, fuels, and recovers to stay at the top of his game.
Building Strength and Stamina
HYROX demands a full-body approach, and Stone’s weekly training split reflects this intensity. “I focus on a mix of strength training for three days of the week, high-intensity interval training for two and endurance cardio for two,” he says. “I also include skills practice for specific HYROX events.” Balancing different training styles helps build power while maintaining speed and efficiency, both crucial for HYROX success.
Fuelling for Peak Performance
Nutrition is at the core of endurance sports, and Stone prioritises the right mix of macronutrients to sustain energy levels. “I prioritise lean proteins like chicken and fish, complex carbs such as quinoa and sweet potatoes, and healthy fats from avocados and nuts. Leading up to a race, I focus on carb-loading with pasta and rice to maximise glycogen stores,” he shares.
Harnessing Energy and Mindset
Much like the Red Bull Ibiza Royale, taking place from 11 to 14 April 2025, HYROX embodies high-energy performance, making it the perfect inspiration for an athlete who thrives on intensity. Managing energy levels and maintaining focus are essential for Stone’s training. “Energy management is crucial; I fuel with complex carbs and stay hydrated. A positive mindset keeps me motivated and focused during tough training sessions.”
The Importance of Recovery
Training hard is only part of the equation; recovery ensures longevity in the sport. Stone incorporates a range of techniques to prevent injury and keep his muscles primed for competition. “I incorporate active recovery days, use foam rolling, prioritise sleep, and consider massages. Hydration and proper nutrition post-training are vital.”
Strategising for Success
However, HYROX is much more than fitness; it demands smart execution. According to Stone, many newcomers make the mistake of sacrificing form for speed. “Many neglect proper form, leading to injuries. Focus on mastering techniques first, and don’t rush through workouts. The biggest mistake is putting too much pressure on yourself and not having fun.”
What’s Next?
With his sights set on the world championships, Stone is refining his strategy and pushing his limits to reach peak performance. “My focus is on preparing for the world champs, refining my strategy, and enhancing my endurance and strength for peak performance.”
From training and nutrition to mindset and recovery, success in HYROX is about preparation and execution. With the intensity of Red Bull Ibiza Royale as inspiration, Stone embodies the drive and energy needed to fuel, train, and conquer.