Craig Grogan is taking a calculated approach to his ambitious goal: breaking the one-hour barrier at Hyrox while rebuilding his fitness from the ground up.
After years focused on weightlifting and bodybuilding, he’s now facing a different challenge entirely.
The transformation requires patience, strategic programming, and a whole lot of time in Zone 2.
His gym now looks completely different—packed with cardio equipment that would make any CrossFit athlete jealous.
Jump to:
Building From Zero: The Aerobic Base Phase
Grogan’s current training phase centers entirely on developing aerobic capacity. For someone weighing over 90 kilograms with minimal running background, this foundation becomes absolutely critical.
The bulk of his work happens on the bike—a deliberate choice to minimize impact while maximizing cardiovascular adaptation.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
When you weigh over 90 kilos, a lot of running impact straight away will mess me up.
His recent sessions demonstrate serious volume: two-hour rides covering over 56 kilometers, maintaining around 207 watts at 80 RPM. These aren’t flashy workouts, but they’re exactly what his body needs right now.
The mental component matters just as much as the physical. Grogan deliberately disconnects during these long sessions, using them as moving meditation rather than scrolling through his phone.
The Mental Battle of Long, Slow Work
Steady-state training isn’t just physically demanding—it requires mental fortitude that high-intensity work doesn’t.
A lot of this steady work, zone 2, zone 3, I’m trying to just be present in it. Not have my phone or anything like that, just detach from everything and kind of be in my thoughts.
He’s discovered these sessions serve therapeutic purposes beyond fitness. After experiencing severe anxiety one day, his morning power hour—holding 90 RPMs at 156 watts for 31 kilometers—helped reset his mental state.
The consistency proves challenging when coming from strength sports. There’s no immediate gratification, no PR to chase, just accumulated time in uncomfortable zones.
Strategic Intensity: Daily Cardio Sessions
While base building forms the foundation, Grogan layers in high-intensity work twice weekly through “daily cardio” sessions. These workouts specifically target lactate tolerance—essential for Hyrox performance.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
His recent session involved crushing intervals: 7.5 minutes of maximum effort, 2.5 minutes rest, then another 7.5 minutes all-out.
Results from this brutal workout:
- First round: 178 calories, 227 watts average
- Second round: 181 calories, 231 watts average
- Maintained intensity despite accumulating fatigue
These numbers represent significant progress. When he previously tested at Crucible, breaking 300 watts felt impossible. Now it seems achievable within weeks.
Why Lactate Tolerance Matters for Hyrox
Training lactate clearance becomes vital for Hyrox competition structure. Athletes must repeatedly spike heart rate at stations, then immediately return to running pace.
It’s probably one of the most vital things in Hyrox to be able to do, especially after stations. Get back up to speed and clear lactate out the legs.
Without proper lactate management, runners experience catastrophic slowdowns after each station. The body simply can’t process metabolic byproducts fast enough to maintain goal pace.
Intelligent Running Integration
Rather than jumping straight into traditional running programs, Grogan uses “interference sessions” that blend running with other modalities. This approach keeps training engaging while managing impact stress.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
His recent one-hour session demonstrates this philosophy perfectly:
- 1-kilometer run
- 500-meter ski erg
- 2-kilometer bike
- Repeat for maximum rounds in 60 minutes
He completed six full rounds, accumulating 6 kilometers on his feet without feeling beaten down by pure running volume.
If I just went out right now and did a running program and just was getting smashed by running, I don’t think I’d enjoy it. But building the base fitness and then starting a runner program, I think I’m going to enjoy it.
This mindset separates sustainable progress from injury-prone enthusiasm. Coming from non-running backgrounds requires respecting tissue adaptation timelines.
The Long Game Approach
Grogan explicitly frames his training as “playing the long game.” With multiple events planned—a 50-kilometer ultra, another Hyrox competition, and the ambitious sub-60 goal—rushing development makes zero sense.
His training environment reflects this commitment. The home gym now houses a runner, ski erg, bike, and rower—everything needed for comprehensive conditioning without gym commutes eating training time.
Mental Resilience Through Suffering
During his brutal 15-minute interval session, Grogan faced the classic endurance athlete dilemma: slow down or push through mounting discomfort.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The second round when I had 5 minutes to go, I was like, I have to slow down. But I was like in my head, slow down only if you need to. So I just kept pushing harder and then I kept the same speed even though it just kept getting more and more painful and I didn’t actually have to slow down.
This mental breakthrough matters enormously. Learning the difference between wanting to quit and needing to quit separates finishers from DNFs.
Hyrox demands this exact skill repeatedly throughout competition—pushing through discomfort at stations while knowing another run segment awaits.
Measurable Progress Beyond the Barbell
Transitioning from strength sports means redefining what progress looks like. Instead of chasing one-rep maxes, Grogan now tracks completely different metrics.
His new performance indicators include:
- Average running pace sustainability
- Wattage maintenance during intervals
- Total volume completed without breakdown
- Recovery between high-intensity sessions
- Mental presence during long efforts
This shift requires psychological adjustment. Numbers improve more gradually than adding plates to barbells, but the adaptations run deeper.
The Path Forward
Grogan’s methodical approach offers valuable lessons for anyone transitioning between fitness disciplines. Respecting the adaptation process, prioritizing enjoyment, and intelligently managing volume creates sustainable progress.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
His plan progresses logically: continue base building predominantly on the bike, layer in weekly interference sessions, gradually increase running volume as tissues adapt, then transition into race-specific programming.
By the time he starts dedicated running work, his aerobic engine will support the demand. His lactate tolerance will handle station transitions. His mental game will embrace prolonged discomfort.
Breaking 60 minutes at Hyrox requires all these elements working together—and Grogan is building each deliberately, one sweaty session at a time.
