The Night Before HYROX: Kit, Food and Logistics Checklist
The night before HYROX, do three things: lay out and pack every piece of kit, eat a familiar carbohydrate-rich dinner you have eaten before, and confirm your exact start time, travel plan...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Blueprint"
How Do You Keep HYROX Fitness During Holidays and Travel?
You keep HYROX fitness on holiday by protecting three sessions a week: one easy run of 30 to 45 minutes, one bodyweight strength circuit, and one hard compromised-running effort. A fortnight of...
Sleep and HYROX Performance: The Cheapest Gain Available
Sleep is the cheapest and most reliable performance gain available to a HYROX athlete: aim for 7 to 9 hours consistently and you improve recovery, endurance, reaction time and injury resistance for...
How Cold Should You Go: Ice Baths and HYROX Recovery
For HYROX recovery, an ice bath of roughly 10 to 15°C for 10 to 15 minutes is enough. Colder and longer isn't better, and can blunt training adaptation if used straight after...
Cramping Mid-Race: Causes and the Fixes That Work
Mid-race HYROX cramping is most often caused by neuromuscular fatigue from pacing beyond your trained fitness, compounded by dehydration and low sodium. The fixes that actually work are pacing discipline, adequate sodium...
Injured Three Weeks Out: Should You Still Race HYROX?
If you're injured three weeks out from HYROX, whether you should still race depends on the injury type: a minor niggle you can train around is usually fine, but a sharp, worsening...
What Is a Realistic First-Year HYROX Progression?
A realistic first-year HYROX progression for most amateurs is a first race around 1:25 to 1:45, improving to somewhere near 1:10 to 1:20 across two to three races in twelve months. The...
How Do You Train for HYROX in a Commercial Gym at Peak Hours?
To train for HYROX in a busy commercial gym at peak hours, build sessions around one piece of equipment you can hold, use running and bodyweight work to bridge the gaps, and...
Why Did Your Second HYROX Feel Harder Than Your First?
Your second HYROX usually feels harder because you raced it faster. Once you know the format, you push the runs, attack the stations and skip the cautious pacing that protected you first...
How Do You Manage Nerves on HYROX Race Morning?
You manage HYROX race-morning nerves by giving them a job. Run a fixed routine that leaves nothing to chance: arrive early, eat the breakfast you have rehearsed, warm up to the same...
Caffeine and HYROX: What Does the Evidence Support?
Caffeine is one of the few genuinely evidence-backed performance aids for HYROX: around 3 to 6mg per kilogram of bodyweight, taken 45 to 60 minutes before your wave, reliably improves endurance, power...
Should You Carb Load Before HYROX?
Yes, you should top up carbohydrate before HYROX, but you do not need extreme carb-loading. A 60 to 90 minute race is well within your glycogen stores if you eat well in...
What Mobility Work Do HYROX Athletes Actually Need?
HYROX athletes need targeted mobility in four areas: ankles and hips for the sled and lunges, thoracic spine and shoulders for wall balls and the SkiErg, and hip hinge for the carries....
From Park Run to HYROX: What Actually Changes in Training?
Moving from parkrun to HYROX means adding three things a 5K runner rarely trains: strength for the stations, the ability to run well on fatigued legs, and the pacing discipline for a...
Can You Train for HYROX While Building Muscle?
Yes, you can train for HYROX while building muscle, but you cannot maximise both at once. You manage a trade-off. HYROX rewards a light, aerobically strong body, so expect modest hypertrophy at...
Should You Run the Day After a Hard HYROX Session?
Yes, you can and usually should run the day after a hard HYROX session, but only easy, conversational Zone 2 running at roughly 65 to 75 per cent of max heart rate,...