“I Wasn’t Even at Max Effort” – How Tim Wenisch Won the 2025 Hyrox World Championship (#6)

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 29:06 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.👇

Episode breakdown:

00:00 – Intro: Meet Tim Wenisch, 2025 Hyrox World Champion00:38 – Race strategy: Why Tim went out hard from the start01:39 – Dealing with the fast pace early on02:57 – Dominating the run: 50 seconds faster than anyone else04:25 – How Tim trained for elite performance on the SkiErg & Row05:51 – Passing Hunter mid-race: A confidence-boosting moment06:53 – When Tim knew he could win the race08:24 – RPE talk: Tim says he never hit a 10 during the race09:53 – Motivation after the win & looking ahead to next season10:52 – Can the Hyrox world record be broken? (Sub-53 and sub-50?)12:21 – The perfect 10-week prep block before World Championships14:39 – 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 pace18:29 – Training structure: When Tim lifts vs. when he runs20:15 – Matching race pace in training without carbon shoes21:33 – Progress over the years despite past injuries22:58 – Strength training: Back squats, explosive work & tendon care25:36 – Current back squat numbers & training at 78kg body weight26:37 – Why Tim doesn’t track explosive work with data28:02 – The challenge & fun of hybrid training28:54 – Why Tim excels at Hyrox (lifetime of hybrid training)31:15 – Common mistakes in Hyrox training: volume, intensity, recovery34:28 – Nutrition & fueling: ~3,500 calories, no snacking35:32 – Sleep & recovery: 7–8 hours plus naps36:08 – Tim’s first Hyrox race in 2018: 1:19:4039:03 – Cutting 12 minutes off his time in under a year40:23 – Station efficiency & lowering heart rate under load42:39 – Elite performance requires multi-year consistency43:49 – Does Tim have a coach? (And why he's still self-coached)45:10 – How much Tim enjoys training right now46:15 – Watching the explosive rise of Hyrox from 1K to 500K athletes47:50 – Is Tim a full-time pro athlete?49:21 – Final thoughts: Hard work pays off50:12 – Where to follow Tim & learn more about his training

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