Hugo Hugemark isn’t just known for his high training volume or his impressive 56:32 PB in the Men’s Pro division — though both certainly turn heads. What truly sets the Swedish HYROX athlete apart is his methodical, laser-focused approach to performance.
We got to sit down with Hugo for an episode of the Rox Lyfe podcast where we dove deep into Hugo’s philosophy: why more isn’t always better, how to structure training with purpose, and what it really means to “get to work.” Whether you’re chasing a podium or just want to set a PB, Hugo’s insights can help get you there.
From Triathlon to HYROX: Building an Endurance Engine
Before captaining Sweden’s relay team at the HYROX World Championships (where they finished 6th), Hugo Hugemark spent years developing his aerobic base through handball, triathlon, and even completing the legendary “Swedish Classic” in just 26 hours.
That foundation now supports a high-volume training approach, peaking at over 30 hours per week. “For me and my body, it’s very natural to have a high activity level,” Hugo says, but he’s quick to note: “Just because you can train more doesn’t mean you should — it only works if you can manage it.”
Training Week
Despite the volume, Hugo’s training isn’t chaotic — it’s calculated. A typical week includes triple threshold days, strength + functional sessions, HYROX specific work, and active recovery.
He doesn’t chase soreness or exhaustion: “You’re not training to be tired — you’re training for adaptation.” Instead of redlining daily, Hugo schedules intensity smartly and relies on regular progress testing to ensure he’s moving the needle…
The Power of Testing Every 5 Weeks
Hugo’s test battery — a mix of 5km erg times, a treadmill 10k, and 10-rep maxes for deadlift and bench — offers clear benchmarks. “It’s how I measure progress, not just fitness,” he explains. And the 5km distance on the ergs, in particular, is chosen for its sweet spot between specificity and manageability.
Treadmill vs. Road: What’s Best for HYROX?
As a heavier athlete, Hugo leans heavily on the treadmill for structured run training. “I can get more time in the right training zone with less muscular fatigue,” he says. The treadmill’s consistency also helps when tracking improvements. But he’s clear: “We don’t race on treadmills — you still need to run outside.”
How Most People Get the Ergs Wrong
Despite being seen as an “Erg specialist,” Hugo doesn’t train with flashy metcons or fancy combos. Most of his erg work is stand-alone, done at threshold. Why? Because mixing too much muddies the data…
“You need time on the machine — to know how it works, how your body responds. Otherwise, it’s just noise.”
His top advice: ditch the high damper settings and get biomechanically efficient. “Too many people fatigue their muscles before they’ve even tapped into their cardio engine.”
Heat Training for HYROX
Hugo is one of few HYROX athletes actively experimenting with heat adaptation — training at elevated temperatures to condition the body’s thermoregulation systems. He explains how races like Berlin and Glasgow produced fast times not (necessarily) because of lap counts, but cooler indoor temps. “People underestimate the effect of heat. It’s massive.”
Mindset: Owning the Pain
When the suffering kicks in, Hugo doesn’t try to escape it — he leans into it.
“What’s the worst that can happen? It’s just a feeling. You’re not going to die.”
He stays locked in, evaluates the pain, and reframes it. For him, mental performance is about staying present, not distracted. “This is what we train for.”
The Story Behind His PB Weekend
One of Hugo’s most impressive feats might be this: setting a PB and winning a Men’s Pro race (in Malaga) just one day after racing another — and completing a 10km row the morning of. “It was more of a training weekend,” he laughs. But it highlights his biggest performance lesson: “Performance isn’t just about being in peak condition. It’s about being confident, relaxed, and ready.”
Final Words: Get to Work
Hugo’s personal mantra — and now his brand — is simple: Get to Work. But it’s not just about training. “It’s about action. It’s about showing up, doing what matters, and chasing what you want — in sport or in life.”
🎧 Ready to hear the full conversation?
Tune into the full episode with Hugo Hugemark on the Rox Lyfe Podcast. Available on Spotify, Apple, and YouTube — just search “Rox Lyfe Podcast” or watch below…
