Rox Lyfe - The HYROX Podcast Kate Davey: HYROX Training, Mindset, and Rebuilding After Injury
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Nov 6, 2025 
Join elite HYROX athlete Kate Davey, a relay world-record holder, as she shares her journey of recovery from a debilitating knee injury. She details the emotional rollercoaster of rehab, including coping with denial and depression. Kate offers practical tips for burpee efficiency, discusses her training adjustments, and emphasizes the importance of small goals for motivation. Her insights on resilience and the power of community shine through as she prepares to return to elite competition after rebuilding her strength.
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Sudden Career-Altering Injury
- Kate ruptured her ACL and multiple ligaments stepping off a box while turning, which made a loud, crisp-like sound.
- She needed hamstring grafts and extensive soft-tissue reconstruction and described the damage as like a car crash.
Respect Surgical Timelines
- Follow medical timelines and avoid pivoting for nine months after hamstring grafts to protect the grafts.
- Don’t rush returns; avoid actions that could pull off new grafts and jeopardize long-term recovery.
Use Tiny Daily Goals
- Build a strict daily routine of achievable tasks to regain control after injury and avoid feeling like a failure.
- Progressively add rehab goals and let daily variability guide what you attempt each morning.