Stair Stepper + Weight Vest: Dom Sheppard’s Low-Impact Build Back to a Sub-60 Hyrox (#24)

Dom Sheppard is one of Australia’s fastest Hyrox athletes, clocking a 57-minute Open and a 53:56 Pro Doubles — all while working a demanding 9–5. In this episode, we explore what it really takes to train at the top level, the lessons from a humbling World Champs experience, and how smarter recovery-driven training is shaping his comeback.

Episode breakdown:

00:00 – Who is Dom Shepard, and how fast can you go while working 9–5?

00:33 – How much training does it really take to chase a Hyrox podium?

02:11 – What goals survive when injuries disrupt your season?

04:05 – How did Dom win his very first Hyrox back in 2023?

05:53 – What level of running fitness actually translates to Hyrox success?

07:32 – Did HIIT + running accidentally build a competitive engine?

08:21 – Can group classes and altitude training prepare you for Hyrox?

10:15 – What did Nice 2024 reveal about Dom’s biggest weaknesses?

12:45 – Which lessons truly change performance from Open to Pro?

15:30 – What does a comeback race teach you after eight months out?

16:01 – How did Dom’s training evolve under coach Chris Bayens?

18:56 – Can HRV-guided training (Morpheus) unlock smarter gains?

23:15 – Why might the stair stepper be a Hyrox secret weapon?

27:56 – Can ditching music build real mental toughness?

30:28 – What do you learn about Hyrox by judging athletes?

33:44 – How do everyday athletes find belonging through Hyrox?

35:52 – What time could Dom hit once he’s fully fit?

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