Hyrox World Record Holder: Efficiency is Key for Hyrox! Most Athletes Get This Wrong!(#13)

Pelayo Menendez-Fernandez holds the Hyrox doubles world record, having raced an incredible 48:31 alongside Rich Ryan in Miami.

In this episode, we break down the training principles that fuel his performances — from his signature “Hyrox endurance” sessions (long, controlled station work that builds pacing and efficiency), to the small technique tweaks that save huge amounts of energy on race day. Pelayo also shares how he structures a basic Hyrox training week, why he avoids race simulations, and the mindset shift he believes separates good athletes from truly great racers.

Episode breakdown:

00:00 – Pelayo’s Hyrox/triathlon backgrond

00:26 – Pelayo explains his “Hyrox endurance” (long Zone 2–style) station session concept

02:23 – How long is the endurance session, and what intensity (HR/RPE, zones)?

04:10 – Common beginner mistake: going 10/10 intensity on every station

05:40 – What “efficiency” means in Hyrox: minimum energy, maximum speed

06:50 – Lunge efficiency tip: hitting the back knee hard (and why knee pads help)

07:12 – Burpee efficiency tip: minimize time on the ground + use bounce/momentum into the jump

09:52 – Why doubles can make certain techniques even more effective (shorter sets + rest)

11:12 – Coaching efficiency: technique drills and experimenting with positions (sled push/pull, etc.)

15:15 – Wall balls: Pelayo’s toughest station + the mental/physical battle of going unbroken

19:37 – Race-day “extra gear” vs training: why wall balls feel different in competition

22:25 – Running intensity philosophy: key threshold/VO2 sessions + easy days truly easy

25:16 – The “accidental” block that transferred to the Miami pro doubles world record (speed into threshold)

27:10 – Building a basic Hyrox training week: long endurance session + compromised run/bodyweight session

30:59 – Strength approach: supersets + mixing strength with erg/station work (and managing recovery)

47:00 – Elite race mindset: why Pelayo avoids race sims and saves the “gift” for race day

52:21 – What Pelayo’s most focused on now

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