Josh Van Zeeland is one of the fastest-rising athletes in HYROX, and his Elite 15 debut in Melbourne turned plenty of heads. Finishing 5th in his first Elite 15 appearance and recording the fastest run time in the field, Josh announced himself as a serious contender at the sharp end of the sport.
We got to sit with Josh for an episode of the Rox Lyfe podcast where he broke down his journey from international rugby to HYROX elite racing, how he trains as a bigger athlete without breaking down, and why consistency beats hero sessions every time…
From Rugby to HYROX Elite 15
Josh grew up playing rugby, representing Luxembourg before moving to Australia. Rugby shaped his engine early, especially through brutal pre-season work and the red-zone demands of rugby sevens.
That background translated well when he discovered HYROX. After racing Open in 2024 and setting a regional record, Josh progressed quickly into Pro racing and then the Elite 15. Beating established names such as James Kelly before Melbourne gave him confidence that he belonged at the top level.
Training Philosophy: Consistently Good Beats Occasionally Great
Josh’s approach to training centres on one idea: stack small wins. He avoids chasing perfect sessions and instead looks to leave every workout with something positive, whether that’s hitting paces, finishing all sets, or simply showing up when motivation dips.
Threshold work forms the backbone of his week. He runs hard three times per week but avoids going above threshold to limit fatigue. Zone 2 work often happens off his feet on the bike or StairMaster, reducing injury risk while maintaining aerobic output.
He also limits long runs, rarely exceeding 70 minutes, and bases sessions on time rather than distance. This keeps intensity controlled and recovery predictable.
HRV, Recovery, and Staying Healthy
He explained that he uses HRV data daily to guide intensity and volume. If recovery scores dip, sessions get adjusted or swapped out entirely. The goal is simple: stay healthy enough to train consistently across weeks and months.
He avoids tracking HRV close to race day to remove mental noise. In his view, data should support performance, not undermine confidence.
Running Fast as a Bigger Athlete
At around 86 kg, Josh defies assumptions about size and speed. His Melbourne run split proved that bigger athletes can still dominate the running segments if training is structured well.
He prioritises quality over mileage and is happy to replace hard running with the assault bike when niggles appear. He also credits improved fuelling and avoiding chronic calorie deficits for unlocking better performance and mood.
Mindset Under Pressure
When racing gets uncomfortable, Josh leans on perspective. He reminds himself that suffering is chosen and temporary, and that one day he will not be able to do this at all. Gratitude for physical capability helps him push through moments where others might fold.
That mindset, combined with discipline and patience, is driving his rapid progression.
What’s Next
Josh plans to focus on singles racing and continue chasing Elite 15 podiums. Worlds qualification is firmly on his radar, and Melbourne was only the beginning.
To check out the full interview, watch below or listen on the Rox Lyfe podcast…
