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HYROX is evolving, and so should your training.
This week on the Running with James Podcast, Coach Tommy joins the show as we break down the latest HYROX rule changes, what they mean for athletes, and how theyâll impact both training and race day.
We also tackle one of the biggest challenges in the sport today: with so much advice online, how do you know who to trust? From social media influencers to experienced coaches, we discuss how to separate good information from bad, avoid common training mistakes, and build a plan that actually prepares you for success.
Whether youâre training for your first HYROX or chasing a World Championship qualification, this episode will help you navigate the noise and train with confidence.
In this episode:
⢠The newest HYROX rule changes explained
⢠How the changes affect race strategy and training
⢠Common mistakes athletes make while preparing
⢠Who you should (and shouldnât) listen to for training advice
⢠Practical coaching insights from Coach James and Coach TommyTrain smart. Stay consistent. Build champions.
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Success isnât built in a single workout, one race, or even one seasonâitâs built through consistency, patience, and trusting the work when the results arenât immediately visible.
In Week 6 of The Performance Lab, weâre talking about one of the hardest lessons every athlete has to learn: trusting the process.
Whether youâre training for a marathon, preparing for HYROX, chasing a new PR, or simply trying to become a healthier version of yourself, there will be moments when you question if your hard work is paying off.
This episode is about learning to stay committed during those moments.
In this episode, we discuss:
Why progress is rarely linearThe difference between results and growthHow consistency compounds over timeWhy comparing your journey to others slows your own progressThe importance of patience in long-term athletic developmentHow elite athletes stay committed when they donât see immediate resultsThe best athletes arenât the ones who never struggleâtheyâre the ones who keep showing up, trusting the process, and allowing time to do its work.
đŹ Question of the Day:
When has trusting the process paid off in your life or training?
Share your story in the commentsâweâd love to hear it and encourage others in the community.
If you enjoyed this episode, donât forget to subscribe, leave a review, and share it with someone who needs this reminder today.
For exclusive Coachâs Corner episodes, behind-the-scenes content, and bonus coaching conversations, join us on Patreon.
RememberâŚ
Change your mind. Change your life.Support the show
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Have you ever felt like youâre doing all the right thingsâshowing up, putting in the work, staying consistentâbut somehow youâre not getting any better?
Youâre not alone.
In Week 5 of The Performance Lab, we tackle one of the most frustrating challenges athletes face: the plateau. We break down the hidden reasons runners, HYROX athletes, and fitness enthusiasts stop progressing, even when theyâre training hard.
In this episode, we discuss:
Why consistency alone isnât enoughThe danger of training your strengths and ignoring your weaknessesHow comfort can quietly stall your progressThe role of fatigue, recovery, and life stressWhy coachability matters more than talentHow high-performing athletes continue to improve year after yearThe truth is, most athletes donât hit their ceilingâthey hit their habits.
If youâve ever felt stuck, frustrated, or like your progress has slowed down, this episode will help you identify whatâs holding you back and how to break through to the next level.
Question of the Day:
Where do you feel youâre currently plateauingâfitness, mindset, recovery, consistency, or confidence?Subscribe for more episodes from The Performance Lab, where we explore what actually helps athletes perform better.
When you change your mind⌠you change your life.
#RunningWithJames #PerformanceLab #HybridAthlete #RunningTips #HYROX #EnduranceTraining #Mindset #RunningCoach #FitnessPodcast #AthleteDevelopment
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This week on Running with James⌠Coach Carlos is BACK!
We dive into the current state of HYROX and thereâs a lot to unpack:
đĽ The controversy surrounding HYROX NYC
đď¸ Why getting a race ticket feels harder than ever
đ What to expect as the World Championships approach
đ Is HYROX growing too fast, or is this just the next phase of the sport?And of course, Don Carlito himself, aka Coach Carlos, returns to the mic to share his thoughts, insights, and a few opinions that might stir the pot.
Whether youâre a seasoned competitor, training for your first race, or just trying to figure out what all the HYROX buzz is about, this episode is for you.
đ§ Listen now and join the conversation:
What do you think is the biggest challenge facing HYROX right now?#RunningWithJames #HYROX #HYROXTraining #FitnessPodcast #CoachCarlos #DonCarlito #HybridAthlete #FitnessCommunity #RaceDay #HYROXWorlds
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This week on the Running with James Podcast, weâre joined by new friend Christian Rhodesâultra runner, Ironman finisher, owner of Rhodes Run Lab, and a guy whose mission goes far beyond selling running shoes.
Christian shares the story behind Rhodes Run Lab, how he got started in endurance sports, and the experiences that shaped his personal motto: âBigger Than Me.â
We dive into:
His journey into ultramarathons and Ironman racingThe purpose that fuels his training and businessWhy helping people is about more than finding the right shoeBuilding community through runningLessons learned from pushing physical and mental limitsThe impact a local run specialty store can have on an athleteâs journeyPlus, we check out some of the latest performance footwear from PUMA and talk about whatâs new, whatâs exciting, and what runners should have on their radar.
Whether youâre chasing a PR, training for your first race, or looking for a little inspiration, this episode is a reminder that the miles we run can be about something much bigger than ourselves.
Run hard. Serve others. Think bigger than
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With Special Guest Co-Host Leah Wyatt & Coach Lauren
Episode Description
In the world of running, HYROX, and endurance sports, we spend a lot of time talking about training plans, workouts, nutrition, recovery, and race day strategies. But what about the people who help make it all possible?
This week on The Performance Lab, James is joined by Coach Lauren and special guest co-host Leah Wyatt for a conversation about the often-overlooked side of performance: relationships, support systems, community, and the environment that shapes every athlete.
Together, they discuss:
Why high performance is rarely a solo effortThe impact of spouses, family, friends, and training partnersBalancing ambitious goals with everyday lifeWhen training becomes identityThe difference between commitment and obsessionHow community helps athletes stay consistent through hard seasonsWhether youâre chasing a marathon PR, preparing for your next HYROX, or simply trying to become a healthier version of yourself, this episode is a reminder that the people around you play a bigger role in your success than you may realize.
Because behind every athlete is a storyâand often, a team of people helping them become who theyâre meant to be.
High performance isnât built alone.
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Everybody loves the highlight reel: PRs, podiums, and race photos. But what actually builds great athletes? Pressure. Adversity. Failure. Fatigue. The moments when things donât go according to plan.
In Week 3 of The Performance Lab, James is joined by Rocky and Coach Lauren to break down the mental side of performance and why adversity often becomes the greatest catalyst for growth.
The crew dives into:
⢠Why pressure reveals preparation
⢠The difference between discomfort and danger
⢠Why one bad workout doesnât define you
⢠Mental toughness vs reckless training
⢠HYROX, compromised running, and composure under fatigue
⢠Why consistency matters more than emotional training
⢠Learning to stay calm when everything starts getting hardThis episode is for every athlete whoâs ever struggled through a bad race, doubted themselves during training, or wondered if hard seasons were actually worth it.
Because comfort hides weaknesses.
Pressure exposes them.Support the show
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Everybody wants to get faster⌠until training gets uncomfortable.
In Week 2 of The Performance Lab, James is joined once again by returning guest cohost Coach Tommy to break down why real growth only happens when you step outside your comfort zone, strategically.
This episode dives into the difference between hard training and reckless training, why easy runs still matter, and how runners and HYROX athletes alike must learn to adapt mentally and physically to stress, fatigue, heat, hills, threshold work, and discomfort.
The guys also discuss:
⢠Why consistency beats random heroic workouts
⢠The science behind adaptation and performance
⢠How HYROX and endurance racing teach composure under fatigue
⢠Why most athletes stay stuck in the âcomfortable zoneâ
⢠How to push your limits without burning outIf youâve been training hard but not improving, this episode may explain why.
âComfort maintains. Stress adapts.â
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Welcome to the first episode of The Performance Lab, a new Running With James series focused on building better athletes from the inside out.
In this episode, we break down the difference between simply working out and actually training with purpose. We dive into the mindset shift that changes everything: training in phases, building with intention, focusing on long-term growth, and becoming the kind of athlete capable of real performance.
Because better results donât come from doing moreâŚ
They come from doing the right things, at the right time, for the right reasons.We cover:
Why most athletes plateauTraining emotionally vs intentionallyThe importance of phases in trainingRecovery, structure, and consistencyWhat it really means to âbecome the athleteâThis episode sets the foundation for the entire Performance Lab seriesâand for a smarter approach to training moving forward.
QUESTION OF THE DAY:
Do you train like an athlete⌠or do you just work out?Subscribe for more coaching, mindset, performance, and hybrid athlete content every week.
âWhen you change your mind⌠you change your
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Jessica takes over the mic and flips the script, putting Coach James in the hot seat for a conversation you donât usually get to hear.
We go beyond splits and training plans and dive into the real story: the challenges that shaped the journey, the wins that mattered most, and the losses that taught the biggest lessons.
Coach James opens up about what fuels his passion, how his motivation has evolved over the years, and the habits that have made the biggest impact on his performance and life. From race-day self-talk to the mindset behind coaching others, this episode pulls back the curtain on what it really takes to build not just strong athletes, but a strong community.
We also look ahead at whatâs next for BC Fitness and the continued mission of building better athletes inside and out.
If youâve ever wondered what goes on in the mind of a coach when the pressure is on⌠this oneâs for you.
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Weâve assessed. Weâve rebuilt. Now itâs time to fine tune.
In Part 3 of our Off-Season Blueprint series, we break down how to sharpen your training, dial in your focus, and make sure youâre actually ready to perform when race season comes around. From structuring your next training block to identifying whether you need more speed or strength, this episode is all about turning your hard work into real results.
And joining us this week is a special guest co-host⌠one of the originals⌠Rocky. Which means youâll get solid coaching, real talk, and yeahâprobably a little rambling along the way.
If youâve been putting in the work and want to make sure it actually shows up on race day, this is the episode you donât skip.
You didnât do all that work just to guess on race day.
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In Part 2 of our Off-Season Blueprint series, weâre joined by special guest host Tommy Zamora to break down how to rebuild your foundation the right way. From Zone 2 training to running form, strength, and sustainable structure, this is your roadmap to real progress heading into your next race season.
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The season is overâbut before you jump into the next training cycle, itâs time for a reality check.
You showed up. You put in the work. You stayed consistentâŚ
So why didnât the results match the effort?
In this episode, we kick off our Off-Season Blueprint series by diving into the most overlooked phase of growth: assessment. We break down the biggest blind spots that hold athletes back, training too hard, lacking structure, and neglecting recovery, and help you take an honest look at your own season.
This isnât about criticism, itâs about clarity. Because you canât fix what you wonât face.
If youâre ready to stop spinning your wheels and start making real progress, this is where it begins.
Next up: we rebuild the foundation the right way.
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Welcome to the very first episode of Coachâs Cornerâa new Running with James series created exclusively for our Patreon community.
In this episode, I sit down with two of our own, Coach Carlos and Coach Lauren, to pull back the curtain on what it really takes to pursue performance while living a full life.
We go beyond workouts and race results and dive into the conversations athletes donât always have out loudâinner dialogue in the middle of a race, how to respond when things get hard, and the mental battles that show up when life and training collide.
We also talk about the reality of balancing it allâfamily, work, responsibilitiesâand what it looks like to stay consistent when everything in life is pulling at your time and energy.
This isnât about perfection. Itâs about perspective, discipline, and learning how to show up as an athlete in the middle of real life.
If youâve ever felt the tension between chasing goals and managing everything else on your plate⌠this oneâs for you.
âReal athletes. Real conversations. Real life.â
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Itâs race weekend in Houston and the energy is unreal
In this episode of Running With James, weâre coming to you live from HYROX Houston weekendâwhere the races are already underway and the atmosphere is electric.
We break down what weâre seeing on the floor as judges and spectators, from athlete strategy and standout performances to the small details that are making a big difference out there. Thereâs something different about seeing it up closeâand weâre giving you that behind-the-scenes perspective.
Most importantly, weâre fired up to cheer on the BC FitFam as they take on the challenge. The preparation is done⌠now itâs time to show up and perform.
In this episode:
First impressions from the race floorWhat athletes are doing right (and wrong)Judging insights you wonât see from the standsThe atmosphere and energy of race weekendWhy this one just feels differentWhether youâre racing, spectating, or getting ready for your next HYROX, this episode will get you locked in.
Letâs go, BC FitFamâweâre with you all the way
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Weâre officially one week out from HYROX Houston⌠and now itâs time to lock in.
After breaking down HYROX 101 (what it is) and HYROX 201 (how to race it), this episode is all about HYROX 301: Race Weekâhow to taper smart, manage your mindset, and show up ready to perform.
In this episode, we cover:
⢠How to approach race week training (and what NOT to do)
⢠Why you donât get fitter this weekâyou get fresher
⢠A simple race plan to keep you controlled and confident
⢠Race week checklist: gear, nutrition, hydration & logistics
⢠Managing nerves and staying focused heading into race day
⢠What most athletes do wrong in the final week
We also talk about everything happening leading into race weekend, including the BC Fitness HYROX Pep Rally and our HYROX Houston Shakeout Runâtwo opportunities to connect, prepare, and build confidence before you step on the floor.
Whether itâs your first HYROX or youâre chasing a PR, this episode will help you stay grounded, stay ready, and finish strong.
The work is done. Now itâs time to show up.
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Last week we covered HYROX 101, what the sport is and why itâs exploding in popularity.
This week weâre going deeper with HYROX 201.
With HYROX Houston right around the corner, we break down the strategies that can make or break your race. From pacing the 8 runs to managing the workout stations, this episode is packed with practical tips to help you avoid early mistakes and finish strong.
We discuss:
⢠Pre-race routines and race morning mistakes
⢠How to pace the 8 à 1K runs
⢠Smart strategies for every HYROX station
⢠Doubles partner tactics
⢠The mental game when fatigue hits
⢠What most first-time racers get wrong
Whether youâre racing HYROX for the first time or trying to improve your performance, this episode will help you approach race day with a plan.
Plus we talk about our upcoming BC Fitness HYROX Pep Rally and the Houston Shakeout Run leading into race weekend.
Remember:
HYROX isnât won by the strongest athlete â itâs won by the athlete who manages the race the best.
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HYROX Houston is around the corner, and in this episode of Running with James, weâre breaking down everything you need to know about one of the fastest-growing fitness races in the world.
From the structure of the race to the strategy behind each station, we dive into what HYROX is, why itâs attracting athletes from all backgrounds, and how you can train and compete at your best.
Whether youâre preparing for your first HYROX event, chasing a new PR, or just curious about the sport, we talk through the key elements of training, pacing, and race-day execution that can make all the difference.
If you want to show up confident, prepared, and ready to perform in Houston, this episode is for you.
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This week on Running with James, we sit down with BC Athlete, keynote speaker, motivator, and author Terry Williams for a powerful conversation about rhythm, growth, and sustainable performance.
As hometown race season heats up, we explore what it really means to push your limits without losing yourself in the process.
Terry shares the philosophy behind his book Life in Rhythm and the framework he now brings to audiences nationwide â including his âYellow Light Lifestyleâ message from the lululemon run club tour:
Green Light (20%) â Push the pace. Go after it.Yellow Light (80%) â Show up with discipline, but donât force it.Red Light â Rest. Recover. Reset.We talk about:
Becoming your best without burning outSeeking purpose beyond performanceChoosing growth instead of comparisonDwelling in confident cadenceWhy most athletes confuse intensity with progressThis one isnât just about racing.
Itâs about building a life and training rhythm you can sustain.
If youâre chasing performance, purpose, or simply trying to stay consistent through race season, this episode will hit home.
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In todayâs episode of Running with James, we break down one of the hottest topics in hybrid and endurance racing right now:
The release of the new Puma Deviate Nitro Elite HYROX race shoe.
With major brands officially stepping into the HYROX-specific market, what does this mean for race day strategy? Is a dedicated HYROX shoe necessary? And how should athletes think about choosing between a carbon-plated racer, a hybrid trainer, or a more traditional run shoe?
We dive into:
What makes the Puma HYROX drop significant for the sportRace day shoe vs training shoe â why they shouldnât always be the sameCarbon plate benefits (and when theyâre overkill)Grip, stability, and compromised running in HYROXOur personal favorite race day shoes right nowWhat we actually train in week to weekIf youâre preparing for HYROX, a marathon, or just trying to dial in your gear, this episode will help you make smarter decisions â not just trend-driven ones.
Because the right shoe wonât fix bad trainingâŚ
But the wrong shoe can definitely slow you down.
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