From Couch to Engine: The First 12 Weeks of Base Training
The first 12 weeks of base training take you from couch to a genuine aerobic engine by building easy running volume progressively: starting with 3 short sessions a week and reaching 4-5...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Blueprint"
Why the Best HYROX Athletes Jog Between Stations (and You Sprint)
The best HYROX athletes jog the transitions and controlled runs between stations while amateurs sprint them because the elites have a deep enough aerobic base to hold a smart, even effort, and...
Zone 2 and Fat Adaptation: Fuelling the Second Half of Your Race
Zone 2 training improves fat adaptation, your ability to burn fat for fuel at higher intensities, which is what spares your limited carbohydrate stores and stops you fading in the second half...
How BLUEPRINT Sizes Your Zone 2 Volume to Your Life
THETA BLUEPRINT sizes your Zone 2 volume to your life by taking your available training days, current fitness and recovery capacity from a 2-minute assessment, then prescribing the largest amount of easy...
Heart Rate vs Feel vs Pace: Three Ways to Police Zone 2
There are three reliable ways to keep your easy runs genuinely easy: heart rate (roughly 65-75% of max), feel (the talk test: full sentences without gasping), and pace (a set margin slower...
Why Zone 2 Makes Your Hard Sessions Harder (in a Good Way)
Zone 2 makes your hard sessions harder in a good way because a bigger aerobic base lets you produce more power before you tip into anaerobic territory, so your intervals hit higher...
Can You Build a HYROX Engine on Three Runs a Week?
Yes, you can build a genuinely competitive HYROX engine on three runs a week: provided each run has a clear job and you use ergs and strength work to fill the aerobic...
Zone 2 on the SkiErg and Row: Engine Building Beyond Running
You can build a HYROX engine on the SkiErg and rowing machine as well as on your feet: Zone 2 aerobic work transfers between modalities because it develops the same central adaptations:...
Why Your Easy Runs Are Too Hard (and It's Costing You Minutes)
Your easy runs are too hard because you are running them in the grey zone, too fast to build the aerobic base, too slow to sharpen anything, and it is quietly costing...
How Slow Is Zone 2? Finding Your Real Easy Pace
Zone 2 is slower than almost everyone thinks: for most amateurs it is a pace where you can talk in full sentences and often feels frustratingly gentle, sitting at roughly 65-75% of...
Why Base Build Race Starts With Months of Easy Running
Base, Build, Race starts with months of easy running because you cannot build sharpness or race-specific fitness on an engine that does not yet exist. The base block lays the aerobic foundation...
Zone 2 Explained: The Engine Room of HYROX Performance
Zone 2 is the engine room of HYROX performance because it is the low-intensity training zone where your body builds the aerobic capacity that carries you through eight compromised kilometres. It means...
Why HYROX Is Becoming the Retirement Home for Team-Sport Athletes (in the Best Way)
HYROX is becoming the retirement home for team-sport athletes because it gives them back everything retirement took away: a structured goal, a measurable standard, a competitive outlet and a reason to keep...
Coaching Hundreds of Rugby Athletes: The Patterns That Follow Them to HYROX
Coaching hundreds of rugby athletes, the patterns that follow them to HYROX are remarkably consistent: brilliant strength and repeat-sprint power, an underbuilt continuous aerobic engine, a habit of training too hard on...
The Aerobic Deficit Every Rugby Player Discovers at HYROX
The aerobic deficit every rugby player discovers at HYROX is this: a career built on repeated short sprints with full recovery leaves you strong and fast but unable to hold a moderate...
Strength Standards From Rugby That Still Anchor My HYROX Training
The strength standards I carried out of professional rugby that still anchor my HYROX training are simple: a bodyweight-plus back squat, a heavy trap-bar deadlift, and the ability to move a loaded...