我們的F45教練 Logan 在上週末的4/12的 HYROX 男子職業組賽事中取得卓越成績。他以 1 小時 10 分 07 秒的驚人表現，榮獲台灣選手最佳名次，並整體排第十名。我們特別訪談了 Logan，深入探究他如何透過訓練策略、備賽流程與心理調適，推動自己達成這項里程碑，一起來看看Logan怎麼說。
問題一：你為這次 HYROX 的比賽做了多久的準備？過程中你最注重什麼訓練內容？
LOGAN：我算是從去年2024年5月份HYROX 結束後就開始準備了；訓練的重點不外乎有跑步、因為跑步在HYROX比賽中佔據80%，因此間歇跑，長距離跑都是我專注的部分！再來是提升肌力和每個項目動作的技術，好的動作技巧可以縮短完成動作的時間以及消耗的能量，對挑戰比賽時間是非常重要的！
問題二：在 HYROX 比賽中，你認為哪一個項目最困難？你是怎麼克服它的？
LOGAN：我覺得跑步是蠻困難的項目，需要在備賽期間慢慢地去累積跑量，我會做間歇跑來提升跑速，調整跑姿來增加跑步的效率，以及變化跑步的地點和內容來保持跑步的樂趣，在跑步的部分沒有捷徑只有累積，只要能克服最困難的部分，其他的項目對我來說都會游刃有餘！
問題三：很多人覺得 HYROX 很累、很難撐完，你在比賽中是怎麼調整節奏和心態的？
LOGAN：我認為HYROX就是一場馬拉松，因為在備賽期間就有跑過幾次完整的HYROX比賽內容，所以會知道以及熟悉在比賽時可能會遇到的各種狀況，然後在比賽時就是穩定的照著自己設定的配速去完成比賽，避免在比賽中去挑戰更快的時間。只要準備的充足，就肯定可以完成比賽，而且需要充分地相信自己能做到！
問題四：你平常在 F45 的課程中，有哪些訓練習慣或動作是直接幫助你在 HYROX 發揮的？
LOGAN：HYROX的每一個項目站都有在F45的課程中出現，例如Burpee，分腿蹲，滑雪機等等，因此我都會在F45課程中專注在這些動作去加強，盡可能維持每一個動作效率與速度！然後在一些Bodyweight的動作也都可以練習身體的協調性和動作控制，都能對於跑步和每一項動作的效率有幫助，身體越熟悉比賽的所有動作，才能在比賽時發揮最佳狀態！
問題五：如果有 F45 的學員想挑戰 HYROX，你會給他們什麼建議？要從哪裡開始準備？
LOGAN：F45會員可以先了解整個HYROX的比賽內容和比賽日期等等，並且和教練討論完賽目標和備賽計畫，依據當下個人的肌力體能狀態去安排計畫。再來就是投入到練習，每一次的訓練都至關重要，將時間以及能量都投入在有效的訓練上，避免身體累積了過多的疲勞但卻沒有有效達到具體的訓練成效，當然休息恢復也是這個過程非常重要的一環！個人認為最重要的就是享受每一次練習的過程，保持對目標的熱忱，能讓自己越來越投入每一次的訓練！
每一位F45會員都非常適合參加HYROX，挑戰自我，並不是為了贏得比賽，而是透過這樣的活動可以更了解，更認識自己的身體，不論是心肺體能，心理素質等等，都會獲得非常大的突破，期待你也能在HYROX中越戰越勇！
F45 Coach Logan Crushes HYROX Pro Division – Here’s How He Did It
Our own F45 coach, Logan, secured an incredible result at the HYROX Men’s Pro event last weekend. He finished as the top Taiwanese athlete and placed 10th overall with a stunning time of 1:10:07. We sat down with Logan to uncover the training strategies, preparation process, and mental approach that got him to this milestone. Here’s what he had to say:
Q1: How long did you train for this HYROX race, and what was your main focus during prep?
LOGAN: Honestly, I started prepping right after the last HYROX event back in May 2024. The biggest focus was definitely running; it makes up about 80% of HYROX. So I spent a lot of time on interval runs and longer distances. I also worked on building strength and refining techniques for each station. Solid movement efficiency means less time and energy spent on each rep, which is key when you’re trying to beat the clock.
Q2: Which part of HYROX do you find the most challenging, and how did you tackle it?
LOGAN: Running, for sure. It’s something you really have to build up over time. I did interval training to improve speed, worked on my running form for efficiency, and kept things fresh by changing up locations and run styles to stay motivated. There’s no shortcut for the run you’ve just got to put in the work. But once you’ve got that down, the rest of the race feels way more manageable.
Q3: A lot of people say HYROX is super tough and hard to get through. How did you manage your pace and mindset during the race?
LOGAN: HYROX is like a marathon where you need endurance, not just speed. I actually simulated full HYROX races during my prep, so I had a good idea of what to expect come race day. That helped me stay calm and stick to my pacing plan. I didn’t go all-out trying to beat my best time, I focused on staying consistent. If you’re well prepared and trust your training, you’ll get through it. Believing in yourself is half the battle!
Q4: Were there any specific movements or habits from F45 classes that helped you in HYROX?
LOGAN: Absolutely. Almost every HYROX station shows up in our F45 workouts, think burpees, lunges, SkiErg, and more. So I always dial in on those movements during class and focus on speed and efficiency. The bodyweight exercises in F45 are also great for coordination and control, which translates directly into better performance in both running and the race stations. The more familiar your body is with these movements, the better you’ll perform under pressure.
Q5: What advice would you give an F45 member who wants to try HYROX? Where should they start?
LOGAN: First, get familiar with the HYROX format and upcoming race dates. Then talk to your coach about your goals and where your fitness is at. From there, you can build a smart prep plan tailored to your strength and endurance levels. Every workout counts focus on quality training, not just volume. Don’t push yourself to exhaustion without purpose. And don’t forget that recovery is just as important as training!
Most of all, enjoy the process. Stay passionate about your goal, and you’ll naturally bring more focus and energy into each session.
HYROX is for everyone at F45. It’s not just about competing, it’s about pushing your limits and getting to know your body better. Whether it’s cardio, strength, or mental grit, you’ll grow in every aspect. We can’t wait to see more of our F45 community taking on this challenge and crushing it out there!
