Winter training can be tough. Cold, dark days make it harder to stick to routines, and motivation can dip. That’s why we’ve teamed up with father-and-son duo Simon and Harvey Williams – our brand ambassadors, Hyrox athletes, and coaches – to share their top tips for staying on track during the winter months.
1. Set New Goals
Winter is a great time to shake things up and set fresh, exciting goals. Whether it’s hitting a new personal best, mastering a skill or fine-tuning your technique, make your goals specific and actionable. Breaking bigger targets into smaller milestones makes them easier to tackle. Instead of vaguely aiming to “get stronger,” aim for something clear, like adding 5kg to your squat in four weeks.
Harvey says: “Every goal needs a strong ‘why.’ Write down three reasons you want to achieve it. On tough days – when it’s raining, work is hectic, or motivation is low – your ‘why’ will keep you going. It gives your training, nutrition and recovery purpose, helping you stay disciplined and make real progress.”
2. Keep Your Routine Fresh
Doing the same workouts week after week can be a fast track to boredom. Avoid this by introducing variety – new exercises, different rep and set ranges or even training for an event like a race or competition. Having something to look forward to can reignite your passion and focus.
3. Turn Up the Heat
If your progress has stalled, it might be time to adjust the intensity. Add weight to your lifts, increase your reps, or reduce rest periods to keep your heart rate up. For cardio, challenge yourself by running intervals or increasing speed or incline. Even small tweaks can lead to big results.
Harvey’s tip: “Winter running is tough but worth it. Invest in warm, waterproof gear and face the weather head-on. Training in harsh conditions builds not only physical fitness but also mental toughness.”
4. Fuel Smartly
Your body needs the right fuel to thrive. Prioritise protein for muscle recovery and balance your calories with your goals – whether it’s muscle building (calorie surplus) or fat loss (calorie deficit). Don’t forget hydration; even in winter, staying hydrated is crucial.
Harvey adds: “Nutrition, supplements and sleep are essential. Focus on a balanced diet with whole foods, protein, carbs and healthy fats to keep energised and warm in cold weather. Remember electrolytes – even in winter, you sweat. Adding Vitamin D can also boost your mood and energy when sunlight is limited.”
5. Recharge and Reflect
Recovery is just as important as training. Schedule rest days and include active recovery activities like yoga, walking or light cardio. And don’t underestimate the power of sleep – aim for 7–9 hours a night to let your body rebuild and recover.
Harvey’s advice: “Take time to reflect. Think about how far you’ve come and the progress you’ve already made. Winter training isn’t just physical – it’s mental. A strong, positive mindset is the key to staying consistent and enjoying the process.”
Final Thoughts
Winter training may not be easy, but it’s the perfect chance to push your limits and build resilience. By following Simon and Harvey’s tips, you’ll be ready to take on the season – and come out stronger on the other side.
You can keep up to date with Simon and Harvey by following them on Instagram:
@harvwilliamz @swfitnessandcoaching
