Tiago Lousa is one of the sharpest minds in HYROX – coach to Elite HYROX athletes Alex Roncevic and Zara Piergianni, an age group world record holder, former world champion, and respected head coach and gym owner.
Fresh off Alex’s record-breaking performance in Hamburg, Tiago shares a rare inside look at what it takes to build and maintain elite-level performance in HYROX.
The Making of a World Record
Alex Roncevic’s Men’s Pro world record didn’t happen by accident. Tiago breaks down how his coaching partnership with Alex’s running coach, Wilhelm Lilge, created the perfect blend of endurance, power, and pacing. He explains how Alex’s renewed discipline after the 2024 World Championships became the turning point – and why “more isn’t always better” when it comes to training volume.
“Alex’s focus shifted a lot. The training system didn’t change that much – but the mindset did. That was the biggest difference.”
Zara Piergianni and the Joy of Coaching Again
Working with Zara reignited Tiago’s passion for coaching. He praises her positivity, curiosity, and willingness to learn, describing her as one of the most coachable athletes he’s ever worked with. But he’s also pushing her to develop a “fire” that will help her reach the sub-60 barrier and compete with the world’s best.
“Zara brought me the joy of coaching elite athletes again. She’s willing to learn, always positive – but now she needs to find that extra fire.”
Training Philosophy: Durability Over Volume
Tiago dives deep into his training principles – from structuring 14-16 hour training weeks to emphasising stamina, pacing, and race simulation. He shares his view that recovery and durability are often more decisive than raw speed or strength.
“If you want to add two hours of training a week, you need to add eight hours of recovery. Otherwise it backfires.”
He also outlines how Alex and Zara’s training blends threshold, VO₂, and “compromised running” – learning to sustain goal race pace under fatigue rather than chasing arbitrary metrics.
Lessons from Kenya
A highlight of Tiago’s year was training in Kenya, where he was struck by how disciplined and methodical the runners were with their pacing.
“Their easy runs are really easy. But when they go long, they build up – finishing at race pace when they’re already fatigued. That’s durability.”
He also shares why Kenyan athletes’ patience, structure, and respect for recovery have reshaped how he approaches his own programming.
The Future of HYROX
Tiago reflects on how the sport is evolving – from athlete professionalism to coaching standards – and urges collaboration between coaches, athletes, and organizers to keep HYROX growing sustainably.
“I think HYROX has created something beautiful. The next step is building structures that let it keep growing – with more trust, more collaboration, and clear direction.”
To check out the full interview, watch below or listen on the Rox Lyfe podcast.
