Cross-Training Will Increase for HYROX! Why Elite Athletes Are Training More, But Running Less – Dena & Tom Hogan (#19)

Dena and Tom Hogan are two of the most experienced athletes and coaches in HYROX, with over 40 races and five World Championships between them. As founders of Team Hogan, they coach athletes across all levels while continuing to compete at the sharp end of the sport.

In this episode, Dena and Tom break down how HYROX training has evolved since 2020, why endurance and efficiency matter more than max strength, and how athletes should think about race weight, cross-training, and longevity.

We also explore individualized coaching, smarter ways to train sleds and wall balls, the role of community in long-term motivation, and why enjoyment—not constant PB chasing—is key to staying in the sport.

Episode breakdown:

00:00 — How has HYROX training changed from 2020 to 2026, and what were people getting wrong early on?

01:50 — Why did elite athletes start dialing in an “ideal race weight,” and how do you find the sweet spot between muscle and run pace?

03:44 — Should most athletes try to gain/maintain weight for HYROX, and how do you test where your tipping point is?

04:40 — Why might HYROX be more sustainable long-term than Ironman/ultras, and what does that change about training priorities?

05:39 — Is HYROX “mostly endurance,” and why do long hill efforts often beat gym max-strength for real station performance?

07:26 — Do newcomers need an aerobic “base sport” first, or is the right plan entirely dependent on their current background?

10:36 — What questions do you ask a new client to personalize training, and why do “circumstances” matter as much as fitness?

13:58 — What is a “test week,” and how do you use it to set paces, strength targets, and training intent?

15:57 — How do you keep performance high while running very little due to injuries, and where do you “get the stimulus” instead?

18:16 — Will elite training keep shifting toward high-volume, low-impact work (ergs/bikes), and why does it beat more running?

21:06 — How should strength training look for HYROX if max strength isn’t the main limiter?

22:42 — What’s a practical playbook to improve sleds, and why do hills + varied sled loading matter more than “race weight only”?

25:17 — Why do wall balls break people (mobility + technique), and how should you train them under fatigue instead of fresh?

28:15 — How do you define “efficiency” on stations, and why might being slightly slower but fresher be the winning tactic?

30:27 — What are the best ways to teach efficiency (video, timing, stroke rate, settings), and why is it all trial-and-error?

35:44 — What keeps you motivated to keep competing for years, and how does community (and family) shape that?

41:35 — How do you enjoy the sport more—especially if you’re always chasing PBs or comparing yourself to others?

48:34 — What advice would you give to someone who wants to build a coaching career in HYROX without becoming “generic”?

53:11 — What training trends are you watching in early 2026 (volume pullbacks, coach changes), and will more elite runners enter HYROX?

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