Brad Stulberg is a best-selling author and one of the leading voices on performance, mindset, and long-term excellence. In an episode for the Rox Lyfe podcast, he breaks down what excellence actually means for athletes – and why most people get it wrong…
What Excellence Actually Means
One of the biggest takeaways from this conversation is that excellence is not perfection.
Brad explains that many athletes confuse excellence with doing everything perfectly, all the time – but that approach often leads to burnout.
Instead, excellence is about process.
“Excellence is quite simply involved engagement. It’s caring deeply about something worthwhile that aligns with your values and goals.”
That shift matters. It moves you away from chasing outcomes and towards focusing on how you show up day to day.
For HYROX athletes, that means consistency in training, not chasing perfect sessions.
The Problem With “1% Better Every Day”
The idea of getting 1% better every day works – but only at the start.
Brad highlights that early in your journey, progress is fast and visible. Your times drop, your strength improves, and motivation stays high.
But eventually, that stops.
“At a certain point in your journey, you actually stop getting one percent better every day… and that is when most people quit.”
This can be where a lot of HYROX athletes get stuck. They push harder, change programmes, or chase new methods – instead of accepting that progress slows and requires patience.
The key shift is this:
- Early stage: results drive motivation
- Later stage: process drives motivation
If you rely on constant progress, you won’t stay in the sport long enough to reach your potential.
How to Set Goals the Right Way
Brad makes a clear distinction between outcome goals and process.
Having a goal like a sub-70 Pro time is useful – but it’s only the starting point.
The real work comes from breaking that down into daily execution.
He shares how elite athletes think about this:
- Long-term goal (years)
- Medium-term phases (months)
- Weekly focus
- Daily execution
“The way that I train to try to be the best in the world… is by focusing on the workout I have in front of me today.”
For HYROX, that means your race goal matters – but your session today matters more.
Why Patience Beats Intensity
A big theme in this episode is patience.
Most athletes try to rush progress. They train too hard, too often, and end up stuck in a cycle of injury or burnout.
Brad breaks it down simply:
- Option 1: go all in, burn out, repeat
- Option 2: train with restraint, build consistency
“The goal is not to have a heroic workout… the goal is to have a heroic body of work.”
This is especially relevant in HYROX, where athletes often push every session.
Leaving “one rep in the tank” and stacking consistent weeks will outperform short bursts of intensity over time.
The Traps That Hold Athletes Back
Brad outlines several common traps that stop athletes progressing.
One of the biggest is chasing “bright shiny objects.”
- New training methods
- New recovery tools
- New “hacks”
“The secret is there is no secret… you just have to do the training.”
Switching programmes too often resets progress and prevents long-term adaptation.
Another trap is lack of patience – especially when progress slows.
The best athletes stay the course.
Curiosity Over Pressure
One of the most useful mindset shifts Brad shares is the idea of curiosity.
Instead of approaching training or racing with pressure or fear, approach it with curiosity.
“Curiosity is the ultimate antidote to fear.”
In HYROX, where pacing and strategy are still evolving, this is powerful.
- Treat races as experiments
- Learn from each effort
- Stay present
This helps you perform better and removes the fear of failure.
How to Think About Failure
Failure is part of the process.
Brad is clear that if you’re not failing at times, you’re not pushing your limits.
But he also keeps it simple:
“Failure sucks… learn what you can and get back to the work.”
The difference with elite performers is not avoiding failure – it’s how quickly they move on from it.
They don’t overanalyse or dwell. They adjust and continue.
Building the Right Environment
Your environment plays a big role in your performance.
Brad highlights two key factors:
- People around you
- Digital distractions
Training with the right people – or even consuming the right content – shapes your mindset and standards.
At the same time, constant phone use during sessions reduces performance.
If it’s a key session, remove distractions and focus fully.
Brad’s book “The Way of Excellence” is out now.
You can listen to the full podcast episode with him here, or watch below…
