When it comes to Hyrox, Harvey Williams knows what it takes to compete at the highest level. Having recently competed at the 2024 Hyrox World Championships, where he placed 7th among English athletes and 29th in the world in his age group, we caught up with Harvey to find out how he is preparing for the intense demands of his next Hyrox race .
Harvey’s Hyrox Training Approach
Harvey’s current training is focused on improving his aerobic base and fine-tuning specific elements of the Hyrox run. A typical week involves a mix of running, strength training, and Hyrox-specific workouts, structured to hit all the major performance areas:
Monday: Compromised running to simulate racing conditions, mixing endurance running and strength-based movements that mimic the demands of a Hyrox run.
Wednesday: Lower body strength work combined with ski intervals to develop leg power and ski erg efficiency.
Wednesday: Upper body training combined with zone 2 training, focused on developing aerobic efficiency for a strong, long-lasting engine for longer runs.
THURSDAY: Hyrox specific training, improvement technique for key positions such as sled pushing and sled pulling.
Friday: Full body strength training to ensure balance and resilience of all muscle groups.
SATURDAY: A long run of approximately 15 miles, designed to build aerobic endurance.
Sunday: Rest and recovery, allowing your body to repair and adapt.
Nutrition and Hydration
In addition to maintaining a strict workout schedule, Harvey emphasizes the importance of good nutrition and hydration. He makes sure his body is fueled and hydrated before each session, using electrolytes to stay balanced during intense workouts. For longer runs, Harvey relies on energy gels and easy-to-digest carbohydrates to keep his energy levels up.
Recovery is just as important and Harvey ensures his meals are high in protein and carbohydrates to replenish his muscles and glycogen stores. Healthy fats from avocados, nuts, and nut butters also play an important role in one’s diet, supporting one’s overall health and recovery.
Focus on technique and strength
For Harvey, the main areas of focus ahead of Birmingham are the ski-erg, sled push and sled pull, three of the most demanding stations in the Hyrox race. By combining technical work with increased strength training, Harvey aims to break through these stations and set himself up for success in the latter stages of the race.
I really focus on technique in these stations while getting stronger in all of my compound movements. This is the key to improving my performance.
Looking ahead to Birmingham
Harvey’s structured approach to training, nutrition and recovery has set him up for success as he prepares for his next race. With a clear focus on improving his key stations and overall stamina, he is determined to build on his recent success and continue to climb the Hyrox ranks.
You can keep up with Harvey by following him on Instagram @harvwilliamz