As the new Hyrox season approaches, athletes seek a competitive edge to help them prepare for the upcoming challenge. Our brand ambassador Simon Williams, founder of SW Fitness and a Hyrox athlete, has been leading his team toward success with a personalised, data-driven coaching approach. Simon’s experience as both a competitor and a coach makes him uniquely qualified to guide athletes – whether they’re seasoned competitors or racing for the first time.
The SW Fitness Approach
At SW Fitness, every athlete begins their journey with a detailed assessment to evaluate their current fitness level and identify areas for improvement. Simon explains:
Every athlete goes through a series of assessments and tests at the beginning of their journey, whether they’re new or existing clients. This helps me determine their entry point and what areas we need to develop or amplify if it’s a strength.”
Using this data, Simon creates bespoke coaching plans tailored to each athlete’s needs. Training is typically structured in cycles, each focusing on different aspects of Hyrox preparation. These cycles include:
Pre-Season: Building foundational strength and endurance.
Race Intensification: A 6–8 week phase leading up to a race, focusing on increasing intensity and preparing for race conditions.
In-Season Training: Designed to peak athletes’ performance twice per season by balancing intensity and recovery based on their race schedule.
Strength & Engine Building: Developing the physical power and stamina required for the heavy sled pushes, pulls and other strength-based stations.
Running Development: Essential for improving running times, which is a crucial component of Hyrox success.
Deload & Tapering: Two weeks before the competition, training intensity decreases to allow for recovery and optimal race performance.
Simon continually monitors his athletes’ progress, adjusting their training based on performance data from both training sessions and races.
After each race, I review the analysis, and this helps shape their journey going forward. It’s all about adapting to each athlete’s specific needs.”
Achievements of Team SW Fitness
The success of Simon’s approach is reflected in the achievements of Team SW Fitness. Last year, twenty-one of his athletes surpassed the average Hyrox time in their divisions, and several earned podium finishes, including two 1st place finishes at Hyrox London Olympia, a 2nd place finish at Hyrox London Excel, a 3rd place finish in Cologne and four athletes qualified for the Hyrox World Championships.
Final Thoughts
As the next race in Birmingham draws nearer, Simon is excited to see his athletes put their training to the test. Using a systematic approach that focuses on both individual strengths and the unique demands of Hyrox races, Simon continues to help athletes achieve extraordinary results in one of the most demanding competitive sports.
Whether you’re looking to improve your Hyrox time or compete for the first time, Simon’s methods offer a proven blueprint for success.
You can keep up to date with Simon and his team by following him on Instagram @swfitnessandcoaching
