Do You Need Strength Sessions in a HYROX Plan?
Yes. You need dedicated strength sessions in a HYROX plan, but fewer than most people assume: two focused strength sessions a week is enough for the vast majority of amateurs. Strength underpins...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Blueprint"
Rowing in HYROX: How Hard Should You Actually Pull?
You should row the HYROX 1000m at roughly your threshold effort. Hard but controlled, a few seconds per 500m slower than your fresh pace. Not flat out. The rower sits fifth of...
How Do You Simulate a HYROX Race in a Normal Gym?
You simulate a HYROX race in a normal gym by running the eight 1km runs on a treadmill or nearby loop and substituting each station with the closest available equivalent. SkiErg or...
How Do You Train the Sled Push Without a Sled?
You train the HYROX sled push without a sled by building the same qualities it demands. Horizontal leg drive, heavy quad and glute strength, and short-burst power endurance. Use heavy squats and...
What Grip Should You Use on the Farmers Carry?
On the HYROX farmers carry, use a firm neutral grip with the handles held in the fingers and a strong hook, not crushed in the palm, and aim to complete the 200m...
How Do You Split Stations in a HYROX Doubles Race?
In a HYROX doubles race you split each station's reps or metres between partners while both run all eight kilometres, and the fastest split keeps one partner working at all times with...
Should You Do HYROX Doubles or Singles First?
For most first-timers, HYROX doubles is the smarter place to start: you split the eight stations with a partner, run all eight kilometres together, and finish fresher and more confident than you...
Burpee Broad Jumps: Why They Blow Up Your Race and How to Fix It
Burpee broad jumps blow up your HYROX race because of what they do to your heart rate, not what they do to your legs. They are the fifth station, sitting immediately before...
Can You Train for HYROX on 4 Hours a Week?
Yes, you can train effectively for HYROX on four hours a week, enough for a strong Open finish and even a competitive age-group time, as long as every session earns its place....
How Should You Warm Up on HYROX Race Day?
On HYROX race day you warm up in roughly 15-20 minutes: 8-10 minutes of easy jogging to raise your core temperature, then dynamic mobility for hips, ankles and shoulders, a short set...
Is HYROX Harder Than a Marathon?
HYROX and a marathon are hard in different ways, and the honest answer is that neither is universally harder. A marathon is a longer, single-mode aerobic grind lasting three to five hours...
How Do You Train for HYROX and Still Keep Your 5K Fast?
You keep your 5K fast while training for HYROX by ring-fencing two sharp running sessions a week, one threshold and one short interval, and building everything else around them rather than letting...
Wall Balls Keep Breaking You: How Should You Actually Train Them?
If wall balls keep breaking you, the fix is rarely more wall balls. It is leg endurance, a repeatable squat pattern and a paced rep plan so you never redline. HYROX finishes...
How Do You Pace the First 1K of a HYROX Race?
Pace the first 1km of a HYROX 15-30 seconds per kilometre slower than your goal average pace. It feels too easy on purpose. Adrenaline and a fresh crowd make almost everyone go...
How Heavy Are the HYROX Sleds, and How Should You Train for Them?
In HYROX Open the sled push totals 152kg for men and 102kg for women, and the sled pull is 103kg for men and 78kg for women, each over 50 metres, with the...
Do You Need to Be Able to Run 10K Before Entering HYROX?
No, you do not need to run 10K before entering HYROX. The race is eight separate 1km runs broken up by stations, never a continuous 10K, so the ability to run repeated...