HYROX Erg Technique, Training Tools and Race Performance with Lars Rademaker

In this episode of the Rox Lyfe podcast, we chat with Lars Rademaker.

A former six-time Dutch champion runner with a 14:12 5K personal best, Lars has built a reputation for helping athletes become faster through better movement, smarter training and improved efficiency - especially on the Ergs. He also holds a sub-60 HYROX Pro Singles PB, a sub-53 Pro Doubles PB, has completed more than 3.5 million metres on the SkiErg, and has developed a growing range of AI-powered coaching tools for HYROX athletes.

In this conversation we cover:

* Why technique matters far more than most HYROX athletes realise

* The biggest SkiErg mistakes that waste time and energy

* How to use the RowErg and BikeErg more effectively in training

* Why benchmarking can improve race confidence and pacing

* The thinking behind his AI coaching tools, including Row Form Check and Squat Judge

* Whether athletes should chase 100 unbroken wall balls

* His favourite StrengthErg workouts and where they fit into HYROX training

Whether you're trying to improve your erg stations, refine your race strategy or simply become a more efficient HYROX athlete, this episode is packed with practical advice you can apply immediately.

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