At adidas HQ in Nuremberg, the launch of the new Adizero Dropset Elite sneakers brought elite athlete Tim Wenisch, a world champion in the Hyrox competition, to share his invaluable insights on elevating athletic performance. From training techniques to nutrition strategies, Wenisch addresses common pitfalls and offers practical advice for anyone looking to enhance their race performance.
Here are key suggestions from Wenisch to help you improve your training for upcoming competitions.
Men’s Health: What are the biggest mistakes you observe as athletes transition from amateur to pro?
Tim Wenisch: Many athletes tend to overtrain. A typical amateur might start with three workouts per week, but they often jump to seven after seeing what elite competitors are doing on social media. This rapid increase in intensity can lead to burnout or injury. It’s crucial to allow your body time to adjust. Patience is key.
MH: How critical is gear, and what impact can minor upgrades have?
Wenisch: Having the right equipment is essential for maximizing training outcomes. While sleep and recovery are fundamental, quality shoes and electrolytes also play important roles. Upgrading to better shoes can enhance performance by 1% to 5%.
MH: How do you prepare your fueling strategy for race day?
Wenisch: On race day, my approach is straightforward. I start with a normal breakfast, then enjoy pasta for lunch. Prior to the race, I consume energy gels and bread with honey to maximize carbohydrate intake. I keep protein and fat minimal but focus heavily on carbs for sustained energy.
MH: Do you have a preference for evening races?
Wenisch: Yes, I appreciate that evening races allow for a more relaxed day. There’s no rush to meet a morning schedule, enabling me to rest properly. The only downside is that adrenaline can make post-race sleep challenging!
MH: Can you walk us through your race day routine?
Wenisch: After breakfast, I like to go for a short shakeout run—usually around a 5k with some faster strides at the end. Lunch follows, and then I participate in briefings and media events. After a short nap, I consume my honey pieces and a double espresso before warming up.
MH: Do you train in the same footwear you compete in?
Wenisch: Absolutely! Comfort in your footwear is vital. Training in the shoes you compete in allows you to build familiarity and confidence for race day.
MH: What underrated changes can enhance Hyrox performance?
Wenisch: A major overlooked aspect is the importance of recovery. Many athletes neglect this. Additionally, pushing beyond comfort zones is essential. Training too frequently at a moderate effort isn’t sufficient. It’s vital to challenge your limits to stimulate growth.
In terms of nutrition, staying hydrated is often overlooked. Athletes should prioritize water and electrolytes, focusing on the bigger picture rather than getting caught up in minor details. Adequate carbohydrate intake is crucial, especially for hybrid athletes. Carbs fuel performance more effectively than excessive protein.
MH: What are some overrated trends in training and nutrition?
Wenisch: One trend that is overrated is zone 2 training. Many athletes overemphasize long-duration, low-intensity cycling sessions in their preparation for Hyrox events, which is unnecessary.
MH: How do you ensure you reach high intensities during training?
Wenisch: To achieve high intensities, I use a heart rate monitor. During simulation workouts, I aim for my maximum heart rate and maintain it as long as possible to experience the effort required during an actual race. On race day, I rely on my body’s sensations rather than the monitor.
MH: If you could change anything about Hyrox, what would it be?
Wenisch: I would rearrange the wall balls to be the first exercise, making the competition flow easier. Ending the race with a final run would also add excitement, providing opportunities for athletes to make up ground in the final stretch.
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor, he prides himself on keeping Men’s Health at the forefront of reliable, relatable, and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss, or exploring the psychology of performance and recovery.
While constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions to ultra marathons and multiple 24-hour workout stints along with extremely unofficial world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
Luke Chamberlain is the eCommerce editor for Men’s Health UK where he compiles expert-led buying guides and in-depth product reviews across gym wear, fitness tech, supplements, and grooming. Responsible for testing everything from the latest gym headphones to the best manscaping tools, Luke also enlists the help of leading health and wellness experts to help readers make informed choices when shopping online – whether it’s to debunk the latest viral hair growth trend or to get the lowdown on a new type of recovery tech. He also covers major sales events for Men’s Health, such as Black Friday and Amazon Prime Day, scouting and verifying hundreds of discounts in order to recommend only the most genuine deals on offer. A magazine journalism graduate from the University of Sheffield in 2018, Luke has also worked as assistant editor for Outdoor Swimmer magazine and as an eCommerce writer for The Recommended. When he’s not testing the latest health and fitness products, he’s busy plotting routes for his next trail run or gravel ride out of London. Follow Luke on Instagram at @lukeochamb.
