Matthew Stone is not just a HYROX coach – he also competes as a Pro athlete, which means he knows how to rock HYROX.
He lives and breathes strength and fitness, working as a coach for hybrid athletes while competing as a PUMA-sponsored elite athlete on the local and global circuit, racing some of the best athletes on the planet.
Matt has always been active, from competing in athletics and playing rugby at school to serious gym training and CrossFit. He says HYROX caught his eye due to its unique combination of endurance and strength.
Challenging personal limits
“Blending elements of running and functional fitness into one demanding format offers a competitive yet inclusive environment, welcoming participants of all fitness levels and backgrounds. Each race constantly pushes me to challenge my personal limits, which fosters continuous growth and resilience,” explains Matt.
After deciding to make the transition from CrossFit competitions to HYROX, Matt shifted his focus toward specific endurance and stamina training.
“I adapted my strength workouts to prioritise more functional movements aligned with the race demands,” he explains.
HYROX training
A typical week of HYROX training for Matt includes 4-5 days of high-intensity interval training (HIIT) to build endurance and speed, complemented by 2-3 days of strength training to maintain power and functional strength.
“I reserve 1-2 days for active recovery, such as yoga or mobility work, to enhance flexibility and prevent injury.”
According to Matt, effective HYROX training hinges on consistency in training volume to build a solid aerobic base and strength foundation.
“Incorporating race-specific simulations into their training helps athletes become familiar with the flow and demands of competition to better prepare for the pacing and structure of HYROX events.”
Lessons in HYROX
After competing in the inaugural Cape Town event, his performances earned him a role as a HYROX SA ambassador and a Dis-Chem Living Fit athlete.
Based on his experience so far, Matt says successful HYROX athletes typically possess a strong aerobic capacity, enabling them to sustain high-intensity efforts over time.
“They also have the ability to recover quickly between stations, maintaining performance throughout the race. Most importantly, they demonstrate mental toughness, pushing through fatigue when it matters most.”
Matt says competing in HYROX races has highlighted the importance of mental preparation and resilience under pressure.
“Each event provides lessons on adapting to new environments and unpredictable race conditions. The value of community and camaraderie stands out, as support from fellow athletes fuels my motivation and commitment to the sport.”
Pacing is another critical skill in HYROX races, asserts Matt. “Athletes should start at a sustainable pace that allows for consistency throughout the event. Monitoring your heart rate can help guide your effort and prevent burnout. Ideally, athletes should conserve energy early on to push harder and finish strong in the second half of the race.”
HYROX fuel
HYROX athletes also need to fuel their training and racing to go the distance, and support their recovery between training sessions with precision nutrition.
“Fuelling for a HYROX race involves eating balanced meals rich in carbohydrates, proteins, and healthy fats to support energy needs and recovery,” explains Matt.
He supports his diet with intelligent supplementation, incorporating various products in and around his training and racing.
“When racing, a tailored hydration strategy is essential, especially given the length and intensity of the race. During competitions, quick energy sources like gels or chews help maintain performance and avoid energy crashes.”
Matt’s weekly supplement stack includes:
- Whey protein: Aids post-workout recovery and muscle repair.
- BCAAs: Consumed during workouts to support endurance and reduce muscle breakdown.
- Electrolytes: Essential for hydration and performance, especially during longer training sessions or races.
Advice for athletes
When asked for his advice for aspiring HYROX athletes, Matt recommends that you focus on mastering technique before chasing speed.
“Embracing the process is key as progress takes time, and consistency pays off. Staying adaptable and listening to your body helps prevent injury and supports sustainable growth.”
When it comes to looking for the that extra edge, Matt says carbon-plated shoes like the PUMA x HYROX Deviate Nitro 3, can offer advantages in terms of speed and efficiency, making them ideal for race day or speed-specific sessions.
“However, they should not replace proper training or solid technique. Their role is to complement performance—not to compensate for gaps in preparation.”
Athlete stats:
- Name: Matthew Stone
- Career: Hybrid Coach
- Age cat: 30-34
- Sponsors: PUMA, HYROX SA & Dis-Chem Living Fit ambassador
- IG: @Matthewstone
