#108 - HYROX: How Allana Falconer (World No.3 Mixed Doubles) Trains 3 Sessions A Day Without Burning Out - And Why She Stopped Listening To Her Coach's Plan + Burnout, Identity & When To Switch Sports

If you're a HYROX competitor trying to stay motivated through a long season, a hybrid athlete juggling running and strength goals, or someone who wants to understand how elite athletes actually fuel and recover - this conversation is packed with practical insight you can apply straight away.

Allana Falconer is a HYROX Pro athlete, elite hybrid runner, and one of the UK's most recognisable names in functional fitness. She came 3rd in the World at the HYROX World Championships in Chicago in the mixed doubles, and has since set her sights on sub-3 marathons, backyard ultras, and a 330K ultra in South Africa. She trains three sessions a day, competes internationally, and uses a full recovery stack to stay on top.

In this episode, you'll discover:

Why Allana shifted from protein-heavy eating to a high-carb fuelling strategy - and what that's meant for her training intensity and race-day performance

The exact recovery methods she uses including hyperbaric oxygen therapy, red light therapy and how combining both accelerates muscle repair

How she dealt with a complete motivation crash after her best-ever competition season - and the three levers she uses to pull herself back

Her honest take on being coached at elite level - including why she kept adding sessions on top of a three-hour-a-day plan and what happened next

Why lactate testing revealed her biggest training blind spot - and the link between zone training and her weakest HYROX station

Sled pull technique changes that felt like a game-changer, and how a bad lane at Worlds cost her and Chris places they never got back

Allana's full 2026 race calendar - including a HYROX Ultra attempt (10x every station) and a military-focused backyard ultra with Gary McNamara's Red On event

This episode includes a candid breakdown of Allana's post-Worlds mindset shift and how she's structuring her entire year around complementary events rather than one single peak.

Disclaimer: The training, recovery and nutrition advice shared in this episode reflects Allana's personal experience and should not replace guidance from a qualified professional. Consult a doctor before making significant changes to your training, diet or supplementation.

If you liked this episode, I’ve curated a list of other episodes you might like here:

https://www.youtube.com/playlist?list=PLMebuClQRf0-w8w31XGwd4r2JIkuq-Vw9

Chapters

00:00:00 Intro Teaser

00:01:11 BBC Article & Hyrox Cost Headline

00:05:49 Hyrox Wobble, Marathon Focus & Chicago Worlds

00:08:04 Stepping Up to Pro, Madrid, Turf Games & AthX

00:14:22 Variety, Coaching & Seven Majors Goal

00:22:28 Fueling Changes, Gels & Health vs Performance

00:35:09 HBOT, Red Light & Lactate Testing

00:42:49 Wall Balls, Sled Pull & Technique Fixes

00:46:55 Motivation Dips, Burnout & Periodisation

00:55:36 Creatine, Sleep & Magnesium

01:02:50 Morning vs Evening Training

01:11:00 2026 Race Calendar, Hyrox Ultra & Off-Season

01:14:50 New Doubles Partner & Chris Leaving Hyrox

01:17:14 Mixing It Up & Improvement Zones

01:19:52 Closing Thoughts & Where to Follow Allana

***LINKS***

Allana’s Instagram:

https://bit.ly/3FX7128

Newsletter signup: awakenoutofcontext.com

Join the indiip beta:

indiip.com/beta

15% Off Bare Bar (CODE: JASE):

https://bit.ly/barejase

MY STUFF:

awakenoutofcontext.com

Awaken Out Of Context Podcast (YouTube & Podcast Links):

https://bit.ly/3tk8FVv

Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj