When it comes to Hyrox, Harvey Williams knows what it takes to compete at the highest level. Having recently competed in the 2024 Hyrox World Championships, where he ranked 7th among English athletes and 29th in the world in his age group, we caught up with Harvey to find out how he is preparing for the intense demands of his next Hyrox race.
Harvey’s Hyrox Training Approach
Harvey’s current training is centered on improving his aerobic base and fine-tuning specific elements of the Hyrox race. A typical week involves a blend of running, strength training and Hyrox-specific workouts that are structured to hit all major areas of performance:
Monday: Compromised running to simulate race conditions, blending endurance running with strength-based movements that mimic the demands of a Hyrox race.
Tuesday: Lower body strength work combined with ski intervals to develop leg power and ski erg efficiency.
Wednesday: Upper body training combined with a zone 2 workout, focusing on building aerobic efficiency for a strong, sustainable engine for longer races.
Thursday: Hyrox-specific training, honing technique for key stations like the sled push and sled pull.
Friday: Full body strength training to ensure balance and resilience across all muscle groups.
Saturday: A long run covering around 15 miles, designed to build aerobic endurance.
Sunday: Rest and recovery, allowing his body to repair and adapt.
Nutrition and Hydration
As well as maintaining a strict training schedule, Harvey emphasises the importance of proper nutrition and hydration. He makes sure his body is fuelled and hydrated before every session, using electrolytes to stay balanced during intense workouts. For longer runs, Harvey relies on energy gels and easy-to-digest carbohydrates to maintain his energy levels.
Recovery is equally important, and Harvey ensures his meals are high in protein and carbohydrates to replenish his muscles and glycogen stores. Healthy fats from avocados, nuts and nut butters also play a big part in his diet, supporting overall health and recovery.
Focus on Technique and Strength
For Harvey, the key areas of focus leading up to Birmingham are the ski-erg, sled push and sled pull, three of the most demanding stations in the Hyrox race. By combining technique work with increased strength training, Harvey aims to power through these stations and set himself up for success in the latter stages of the race.
I’m really focusing on technique across those stations while getting stronger in all my compound movements. This is key for improving my performance.”
Looking Ahead to Birmingham
Harvey’s structured approach to training, nutrition and recovery has set him up for success as he prepares for his next race. With a clear focus on improving his key stations and overall endurance, he is determined to build on his recent success and continue climbing the Hyrox ranks.
You can keep up to date with Harvey by following him on Instagram @harvwilliamz
