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With Sydney Hyrox just 15 weeks away, we break down exactly why getting your prep locked in now, not later, is the difference between surviving race day and actually enjoying it.

In this episode, we walk through the three-phase training block that underpins every Hyrox Lab program: the technique and foundations phase, the build phase, and the race-specific priming phase.

Whether you're chasing your first finish or hunting a PB, understanding how these phases stack together is what separates athletes who show up prepared from those who just wing it and hope for the best.

In this episode you'll discover:

• Why a 14 to 16 week prep gives your body the time it actually needs to adapt, and why rushing it leads to niggles, burnout, or both
• What your first four weeks of training should focus on (hint: it's not fitness)
• How to structure your weekly sessions across strength, Hyrox-specific work, and running
• The four stations most athletes underprepare for, and how to approach each one smarter
• Why the rower is your secret weapon at the halfway mark
• The simple race-day tactics for sandbag lunges and burpees that will save your legs when it matters most

We also get honest about our own race experiences, including what happens when you don't give yourself enough lead time, and why committing fully to your prep is just as important as signing up for the race itself.

Ready to stop winging it?

If Sydney is your next race and you want a program built around you, your schedule, your strengths, your goals, then we have you covered.

Jump in now while there's still time to do this properly and let's chat about getting you Hyrox coaching here - https://www.trainwith.fitforlifefitness.com.au/hyroxcoached

👉 Get Hyrox Coaching here

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We sit down to recap a massive year for the studio and all of you and reveal what is in the pipeline for 2026. From becoming a Hyrox affiliate to the introduction of the new "Trifecta" goal, this episode covers everything you need to know to hit the ground running in the new year.

In this episode we cover:

• Hyrox 2025 Recap: We discuss becoming an official affiliate and the massive success of the Melbourne event where over 20 members competed.
• Hyrox 2026 Plans: We have locked in three simulation events for next year. We are also targeting Hyrox Brisbane in April and Hyrox Melbourne in December.
• Challenges: The "Team vs Team" format was a huge hit this year. Next year we will run three main challenges (February, Winter, and End of Year).
• New Nutrition & Training Approach: We are shifting the focus to empowering you to build your own meal plans for long-term sustainability. Running programs will also become more specialized with zones based on 20-minute time trials.
• The "Trifecta" (please give us a new name!!): A new annual goal for members to complete one 6-week challenge, one Hyrox program/simulation, and one 10-week running program. If you can come up with a cool name for this, you could win three PT sessions!
• Studio Upgrades: A shoutout to Marty for the help with the new sled track. We also discuss the new Concept 2 equipment, kettlebells, teal mats, and the InBody Scanner.
• Team Updates: This year we had Benny out with a broken leg, then backkkk in action after it healed up super fast and Fleur has been a seamless addition to the team, and Jess continues to be the child whisperer in the crèche.

2025 Member Achievement Awards:

We wrap up the show by recognizing the legends who put in the work this year.

• Hardest Worker (Group): Alice B
• Hardest Worker (PT): Indigo B
• Most Improved (Group): Cass O
• Most Improved (PT): Ronan M
• Biggest Transformation (Group): Sarah M
• Biggest Transformation (PT): Justin M
• Run Club / Coach’s Award (Jono): Phoebe F
• Coach’s Award (Ben): Annie P
• Coach’s Award (Fleur): Cass A
• Coach’s Award (Lozzy): Ben R
• Most Improved Child (Jess’s Pick): Sophia

Reminders: Join us for the New Year's Day Parkrun tomorrow at 8:00 AM at Dorset. See you there!

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We’ve all been there - saying “I just don’t have enough time.” But is it really true? Or is it more about how we’re using (or not using) the time we do have?

In this episode, we dive into the mindset of time management and why it’s so important to challenge that common excuse. Winter has been tough for us and for many of our members, so we wanted to share what we’ve learned and how you can start building routines that stick.

Here’s what we cover in detail:

• Do you not have time, or are you not making time?
  We break down the difference between genuinely being stretched thin (work, kids, life commitments) versus not prioritising exercise because of tiredness, habits, or mindset.
• The role of coaching and accountability.
  As coaches, our job is to question the “I don’t have time” excuse — not to be critical, but to help clients uncover the truth and then find practical solutions.
• Step 1: Planning ahead.
  From laying out your clothes the night before to booking studio sessions in advance, we show how planning removes barriers and makes it easier to follow through.
• Step 2: Start with three sessions a week.
  Many people get overwhelmed thinking they need to train every day. In reality, just three well-structured 30-minute sessions a week can deliver amazing results.
• Step 3: Rethink your session length.
  You don’t need a full hour. We explain how 20–40 minutes of focused training — whether it’s strength or HIIT — is often more effective than an unfocused 60-minute workout.
• A real example of a 30-minute push session.
  We outline how to break it into three 10-minute blocks — a main lift followed by supersets — to maximise effort, recovery, and results.
• Fitting fitness around family and commitments.
  For many, especially parents, the challenge isn’t just time — it’s priorities. We talk about balancing family commitments while still carving out time to invest in your own health.

Key takeaways:

1. Plan ahead — for your week, your workouts, and even your gear.
2. Don’t aim for perfection — 3 × 30-minute sessions is plenty to get results.
3. Use the time you do have — even 20 minutes is valuable when done well.

At the end of the day, it’s about shifting from “I don’t have time” to “I’ll make the most of the time I’ve got.” That mindset change is the difference between staying stuck and building consistency that lasts.