Mat Fraser Starts Training For Hyrox

After dipping a toe into the world of HYROX with barely any prep, five-time CrossFit Games champion Mat Fraser is finally taking the plunge - for real this time. His recent video, shared with the HWPO community, gives us a raw and honest insight into his new training approach ahead of HYROX Chicago this November. As he shifts gears from casual competitor to someone genuinely prepping for performance, the lessons in his journey offer valuable takeaways for every functional fitness athlete - including us at AMRAP Antics.

So, what does "Hyrox training for real" look like when you're Mat Fraser? And what can we, as mere mortals, learn from his approach?

Mat Fraser Hyrox Vegas: The Fun Run (Sort of)

Mat's HYROX debut in Las Vegas was never meant to be a serious competition. In his own words, he "worked out a little bit, but next to zero prep" went into it. He joined for the experience - to have a laugh with mates, test the waters, and see what HYROX was all about. Mission accomplished.

But while he completed the event, the experience highlighted one thing loud and clear: you can't bluff 8 kilometres of running interspersed with brutal functional stations. The race may be fun, but it’s no joke.

Now, with HYROX Chicago on the calendar and a fire lit by watching the pro division fly round the course in Vegas, Mat’s shifting gears.

The Wake-Up Call: When Gazelles Leave You Behind

Mid-winter in Vermont isn't exactly ideal for outdoor running. So, Fraser went into his first HYROX with minimal running volume. That lack of preparation showed - especially next to his training partner and friend Matt O’Keefe, who was in peak marathon shape.

"O’Keefe runs like a gazelle," Mat jokes in the video, describing how hard it was to keep pace during the running intervals. The functional stations - rowing, wall balls, SkiErg - were fine. But the runs exposed his rustiness.

This time, he’s structuring his sessions to build running capacity, mixing in intervals, and focusing on sustainability.

Mat’s New Training Template (That You Can Steal)

In true Fraser fashion, this new training phase is deliberate and focused. His sessions now combine:

• Run Intervals: Using his steep Vermont driveway as a training tool, he’s creating workouts that mimic the HYROX format. For example: 800m run, row, 800m run, SkiErg, 800m run, wall balls.

• Simple Timing: Instead of overcomplicating it, he runs on a 10-minute clock - completing a run + station each round.

• Cold Weather Conditioning: He embraces that cool air. "Running in crisp, sub-50-degree weather with blue skies is perfect," he says. Not just refreshing - it helps build mental grit.

Morning Hyrox Grit with the Blue-Collar Dads

Fraser also trains early with a crew of dads who hit the gym before sunrise. With work and parenting responsibilities, 5:30 a.m. is the only time that works - and they’re getting it done.

It’s a reminder that success doesn’t require perfect circumstances. Consistency trumps everything. If a group of dads can commit to early morning sessions, we can all make time - even if it means scaling intensity or duration.

Going Competitive? Maybe. Going Faster? Definitely.

While Fraser says he’s not aiming to compete at full intensity - no two-a-days, no six-day grinds - he does want to go faster. Faster than Vegas. More consistent. More controlled.

Seeing the Hyrox pros fly in Vegas sparked a bit of curiosity: "Let’s see what I can do," he muses. And that’s the perfect mindset for anyone getting into HYROX: beat your last race, not everyone else.

Real Life Still Comes First

As Mat and Sammy prepare for the arrival of their second child, he’s not trying to make training his full-time job again. Sammy’s pregnancy has been tougher this time, and Fraser acknowledges his priorities have shifted.

That doesn’t mean he’s coasting. It just means that performance has to coexist with real life - just like it does for most of us.

Tips From Fraser For HYROX Rookies

One of the best parts of the video is Fraser offering practical advice for HYROX newcomers:

1. Learn the Movements: Understand all 8 stations and master the technique. Know the standards.

2. Run More: If you're from a CrossFit background, running will likely be your weakest area. Focus here.

3. Zone 2 is King: Do lots of low-intensity aerobic work - slow runs or bike sessions - to build your engine.

4. Add Intervals: Don’t just run 8K straight. Mix 400m and 800m intervals at higher intensity with structured rest.

5. Simulate the Race: Build workouts that replicate the HYROX flow - run, station, run. Keep it simple and repeatable.

Fraser’s HYROX Periodisation: What It Looks Like

Mat breaks down his seasonal approach to training - which can easily be adapted for your own prep:

• Early Phase: Two threshold runs per week (e.g. 4 x 800m with rest), plus one long, easy run.

• Mid Phase: Add sprint sessions - short, high-intensity sprints with full recovery. Think 10–20m all-out, like deadlift day for your nervous system.

• Late Phase: Swap long runs for zone 2 bike sessions (lower impact), maintain interval intensity, and add race simulations.

This sort of structure is adaptable for all levels. You don’t need Fraser’s engine to benefit from his method.

What We’re Taking Away at AMRAP Antics

Here at AMRAP Antics, we’re massive believers in training smart, staying consistent, and building towards performance without obsession. Mat’s approach echoes that perfectly. It’s not about hammering every session - it’s about showing up, respecting the process, and trusting your training.

For those of us eyeing our first (or next) HYROX race, this video reminds us to:

• Start with what you’ve got - even if it’s a steep driveway and a SkiErg.

• Build slowly. Focus on repeatability, not punishment.

• Prioritise running. Always.

• Lean into community. Even if it’s a group of tired dads at 5:30 a.m.

• And above all, enjoy it. HYROX is tough, but it’s meant to be fun.

Stay tuned for more training tips, gear guides, and programme drops here at AMRAP Antics.

Until then - train hard, run smart, and remember: the driveway always feels steeper on the way up.

Ready to take on your own HYROX journey? Check out our 8-Week HYROX Programme and our full library of functional fitness workouts to get started.

Blog written by the AMRAP Antics team. Inspired by Mat Fraser’s YouTube video, filmed during his HYROX Chicago prep. Not affiliated with HWPO or Mat Fraser - just massive fans of the work ethic.