Low-Volume Running and Brutal Intervals

In this episode of the Rox Lyfe podcast, we chat with Saskia Millard.

Saskia is a doctor, an elite HYROX athlete and a former international runner with a 16:02 5K PB. She was also the fastest female age-group athlete at the 2026 HYROX World Championships.

In the episode, we discuss how she balances working in medicine with competing at the highest level, why becoming a full-time athlete may not improve her performance and how having a demanding career gives her a valuable sense of perspective.

Saskia explains why she runs less than 20 kilometres per week, the brutal 10 x 400m sessions that leave her struggling to see clearly and how HYROX training has helped improve her running fitness.

She also talks openly about her history of injuries and under-fuelling, including breaking her hip during a 5K race, and the changes she has made to become stronger, healthier and more sustainable as an athlete.

Finally, we discuss her doubles partnership with Holly Archer, the penalties that have cost them in previous races, why receiving a red card makes Saskia run even faster, passing out during the lunges in Berlin and her ambitions to qualify for the Elite 15 and challenge for podiums.

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