Idaho Coach Greyson Kilgore Fits 20 Training Hours Around Three Kids and a Hyrox Goal

• Greyson Kilgore, an Idaho coach and father of three, won the Men’s Pro race at Hyrox Salt Lake City in 56:28 and is chasing a place in Elite 15 singles races.
• He trains about 20 hours a week built around two hard sessions, and says the same priorities fit a 10 to 12 hour week.
• He decides how hard to go after the warm-up, a check he recommends to other athletes working on broken sleep.

When the Youngest Child Decides How the Night Went, the Warm-Up Decides the Workout

Greyson Kilgore made his training decision after the warm-up, not before it. A broken night of sleep with his youngest child had left him unsure whether he had anything to give that day’s session, so he started with the easy minutes and let his body answer. “The warm up really should be a check system for people,” he said in a profile published this week by Rox Lyfe. The session went well.

Kilgore is an American Hyrox athlete and coach who grew up in southern Idaho with three brothers. He and his wife, Katie, have three children. A 2025 interview with The Hybrid Letter placed him in Boise, where he works as a full-time hybrid coach for Hyrox, DEKA and ultra-endurance athletes. In September, he won the Men’s Pro division at Hyrox Salt Lake City in 56:28, finishing 30 seconds ahead of Stephen Pelkofer (56:58). Jack Driscoll took third in 57:14. Earlier this year Kilgore placed fourth at the Americas Regional Championships, and he says his goal is to earn starts in Elite 15 singles races and qualify for the World Championships.

For readers new to the sport, Hyrox is a fitness race with a fixed format. Athletes run eight 1-kilometer segments, and each run is followed by a station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. The course is the same in every city, so a finish time in Salt Lake City compares directly with one in Boston or Tampa. Under 60 minutes is the benchmark many racers chase. Kilgore’s 56:28 sits well inside it.

From Decathlon to Spartan to Hyrox

Kilgore did not arrive at Hyrox as a gym lifter. He grew up wrestling, running and playing ball sports, then settled on track and field and competed in the decathlon in college. His best events were the pole vault, the discus and the 1,500 meters, a mix of technical skill, power and aerobic fitness that translates well to a race that asks for all three. From 2017 to 2021 he raced on the Spartan Pro Series, then moved into DEKA and Hyrox.

His 2024 results show how quickly he adapted. At the DEKA world championships he took second in DEKA Fit (29:33) and second in the DEKA Mile (17:49), and he won the co-ed DEKA Fit team event with Katie Duke. A training guide from a Boise physical therapy group lists Duke as his wife and the pair as co-ed team world record holders in DEKA Fit and the DEKA Mile. He also broke 60 minutes in Hyrox at Chicago and Anaheim that year.

Twenty Hours a Week, Built Around Two Hard Days

At the time of the Rox Lyfe interview, Kilgore was training about 20 hours a week. Most of those hours are easy. Two days carry the intensity. One is a longer Hyrox-specific tempo session. The other is a double threshold day that pairs running with erg work or mixed-modality efforts.

The rest of the week uses what is close to home. He can start a steep mountain bike climb from his house, and a ride of 60 to 90 minutes adds aerobic volume without pounding his legs the way more running would. When he practices stations, he keeps the sets short and the effort low: 8 to 10 burpees or 15 to 25 wall balls tucked between runs, enough to rehearse the movement without turning the session into a second hard workout. He has also reduced his emphasis on maximum strength, saying he already has a solid base.

The 2025 interview with The Hybrid Letter adds a detail about how he handles the evenings he does not want to train. His gym sits near his daughter’s bedroom. When she goes to sleep, he plays the static from her sound machine through a baby monitor into his ears for workouts of about 90 minutes. He described it as practice at pushing through discomfort, not as a way to get fired up. “Time to rumble” is what he tells himself on the nights he would rather stay home.

His coaching approach follows the same logic. He builds year-round base fitness in cycles of three build weeks followed by one deload week, rather than peaking for a single event.

A Plan for the 10 to 12 Hour Week

Most hybrid racers do not have 20 hours. Kilgore says the structure still works at a smaller size, and he ranks three sessions in order of importance for athletes with less time.

Priority A is the longer tempo-style Hyrox session, the one that most resembles race day. Priority B is an interval session with more rest between efforts. Priority C is a long endurance session, often 90 minutes to 2 hours. Fit the A session in first, add B if the week allows, and use C to fill the remaining space. He says these three can sit inside a 10 to 12 hour week.

That advice fits people with jobs and kids best, which describes most of the athletes who sign up for a first Hyrox. Kilgore has said he wants to help athletes in their 40s and 50s compete at a high level, and he enjoys local events where he can help first-time racers settle their nerves before the start.

What He Tells Himself in the Middle of a Race

Racing at the front of a Pro field does not remove the urge to quit. Kilgore told Rox Lyfe that in one race he caught himself wishing it would be over. His fix is a short list of cues: “I have more” and “smile with your eyes.” His father, who coached him in several sports growing up, still helps with the psychology of racing and with race strategy.

He also has a mantra, “Not there yet,” which he prints on shirts alongside a mountain range. It fits an athlete who has won a Pro race and finished fourth at a regional championship yet describes the Elite 15 as the next thing to earn.

What His Season Says About Hyrox in the US

Kilgore’s schedule offers a useful template for anyone curious about the sport. A coach with three kids, a gym near his daughter’s bedroom and a mountain bike is winning Pro races in Salt Lake City, and he gets there with two hard days, a lot of easy work and a warm-up that tells him the truth. He still trains around school pickups and short nights.

His next test is the Elite 15 route. Starts in singles races and a World Championships spot are the targets he named, and the results will show whether a plan built around family life can hold up against full-time professionals.