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The 2025 Hyrox World Champion – Tim Wenisch – Joins the Show!
Tim and I sit down for an in-depth look at his incredible World Championship win and the years of training that led up to it. We dive right into the race strategy that helped him dominate the field with a blistering total run time—50 seconds faster than anyone else!
We talk about:
His "go hard early" strategy and what it was like running at 3:10/km pace
Passing Hunter mid-race and the mental edge that gave him
Why he wasn’t even at max effort by the finish line
His high-low training system and how he balances intensity with recovery
Specific workouts like 10x1K at threshold and EMOM strength circuits
How he's been training like a hybrid athlete since childhood
What most athletes are doing wrong in their Hyrox prep
And why he believes a sub-53—and eventually sub-50—Hyrox is possible
We also cover his thoughts on the sport's explosive growth, how he stays motivated, and what he's most excited to explore in training next.
Whether you're a fan of Hyrox or just love seeing elite-level training broken down, you’re going to love this one.
Listen on Apple Podcasts or Spotify.
Episode breakdown:
00:00 – Intro: Meet Tim Wenisch, 2025 Hyrox World Champion
00:38 – Race strategy: Why Tim went out hard from the start
01:39 – Dealing with the fast pace early on
02:57 – Dominating the run: 50 seconds faster than anyone else
04:25 – How Tim trained for elite performance on the SkiErg & Row
05:51 – Passing Hunter mid-race: A confidence-boosting moment
06:53 – When Tim knew he could win the race
08:24 – RPE talk: Tim says he never hit a 10 during the race
09:53 – Motivation after the win & looking ahead to next season
10:52 – Can the Hyrox world record be broken? (Sub-53 and sub-50?)
12:21 – The perfect 10-week prep block before World Championships
14:39 – What a typical high/low training week looks like (20 hrs/week)
16:36 – Sample threshold session: 10 x 1K at 3:18–3:20 pace
18:29 – Training structure: When Tim lifts vs. when he runs
20:15 – Matching race pace in training without carbon shoes
21:33 – Progress over the years despite past injuries
22:58 – Strength training: Back squats, explosive work & tendon care
25:36 – Current back squat numbers & training at 78kg body weight
26:37 – Why Tim doesn’t track explosive work with data
28:02 – The challenge & fun of hybrid training
28:54 – Why Tim excels at Hyrox (lifetime of hybrid training)
31:15 – Common mistakes in Hyrox training: volume, intensity, recovery
34:28 – Nutrition & fueling: ~3,500 calories, no snacking
35:32 – Sleep & recovery: 7–8 hours plus naps
36:08 – Tim’s first Hyrox race in 2018: 1:19:40
39:03 – Cutting 12 minutes off his time in under a year
40:23 – Station efficiency & lowering heart rate under load
42:39 – Elite performance requires multi-year consistency
43:49 – Does Tim have a coach? (And why he's still self-coached)
45:10 – How much Tim enjoys training right now
46:15 – Watching the explosive rise of Hyrox from 1K to 500K athletes
47:50 – Is Tim a full-time pro athlete?
49:21 – Final thoughts: Hard work pays off
50:12 – Where to follow Tim & learn more about his training
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