HYROX has all the makings of a legendary fitness challenge, and for the first time ever, it’s making its way to Johannesburg on the 1st of March. A true test of both physical and mental resilience, HYROX pushes athletes to their limits with a demanding combination of running and functional workouts. Preparation is everything and no one knows this better than HYROX SA Pro Athlete Matthew Stone. Here’s how he trains, fuels and recovers to stay at the top of his game.
Building Strength and Stamina
HYROX is a full-body challenge, requiring a carefully structured training plan. Stone’s weekly split reflects the intensity of the sport. “I focus on a mix of strength training for three days a week, high-intensity interval training for two, and endurance cardio for two,” he says. “I also include skills practice for specific HYROX events.” By balancing different training styles, Stone builds power while maintaining speed and efficiency—both crucial for race-day success.
READ MORE: HYROX vs. Traditional Gym Training: What Sets Them Apart?
Fuelling for Peak Performance
Nutrition is at the core of endurance sports, and Stone ensures his body gets the right mix of macronutrients to sustain his energy levels. “I prioritise lean proteins like chicken and fish, complex carbs such as quinoa and sweet potatoes, and healthy fats from avocados and nuts. Leading up to a race, I focus on carb-loading with pasta and rice to maximise glycogen stores,” he shares.
Harnessing Energy and Mindset
Much like the Red Bull Ibiza Royale—another high-intensity fitness event taking place from 11 to 14 April 2025—HYROX is about harnessing energy and maintaining focus. Stone understands the importance of managing energy levels throughout his training. “Energy management is crucial; I fuel with complex carbs and stay hydrated. A positive mindset keeps me motivated and focused during tough sessions,” he explains.
The Importance of Recovery
Training hard is only one part of the equation—recovery is just as important for longevity in the sport. Stone incorporates a variety of recovery techniques to keep his body in peak condition and prevent injuries.
“I prioritise active recovery days, use foam rolling, get enough sleep, and consider massages when needed. Hydration and proper nutrition post-training are also vital,” he says.
Strategising for Success
HYROX isn’t just about physical fitness; it demands smart execution. Many newcomers make the mistake of sacrificing form for speed, which can lead to injury. “Many neglect proper form, leading to injuries. Focus on mastering techniques first, and don’t rush through workouts. The biggest mistake is putting too much pressure on yourself and not having fun,” Stone advises.
What’s Next?
With his sights set on the world championships, Stone is refining his strategy and pushing his limits to reach peak performance. “My focus is on preparing for the world champs, refining my strategy, and enhancing my endurance and strength for peak performance.”
READ MORE: Join the First-Ever Red Bull Ibiza Royale – Fitness Meets Fun in the Mediterranean Sun
From training and nutrition to mindset and recovery, success in HYROX is about preparation and execution. With the intensity of Red Bull Ibiza Royale as inspiration, Stone embodies the drive and energy needed to fuel, train, and conquer this ultimate fitness challenge.
