Perspectives on the sport. Written by our Athletes, and our Founders.
Grip strength limits three key HYROX stations. The Sled Pull, Farmers Carry and, indirectly, the SkiErg and Rowing through forearm fatigue. When your grip fails you drop the bells, lose the rope...
To pace the eight HYROX runs, most athletes should aim for an even effort with a slight negative split. Hold back on the first two runs, settle into a repeatable pace through...
HYROX sandbag lunges are 100m of walking lunges with a sandbag on your shoulders (20kg for Open men, 10kg for Open women) done seventh, just before the final run and wall balls....
The HYROX Farmers Carry is 200m carrying two kettlebells (24kg each for Open men, 16kg each for Open women) done sixth, right after the row. Success comes down to grip endurance and...
HYROX burpee broad jumps cover 80m of chest-to-floor burpees, each followed by a two-footed forward jump. The energy-saving technique is to keep them low and rhythmic: minimal jump height, a controlled step-in...
HYROX wall balls require men to throw a 6kg ball to a 3m target and women a 4kg ball to a 2.7m target, for 100 reps in Open (75 in some divisions)...
To pace the HYROX SkiErg, treat the 1000m opener as a controlled effort, not a race. Aim for a split roughly 8-12 seconds per 500m slower than your all-out 1000m time. It...
The fastest, most grip-efficient HYROX sled pull uses a hand-over-hand rope method with a low, seated-back body position, driving with the legs and heels rather than yanking with the arms. Sitting your...
Off-season HYROX training is the time to build the qualities you cannot develop under race pressure: a deeper aerobic base, raw maximal strength, technique on your weak stations, and long-term durability. With...
Training for back-to-back HYROX races means treating the first race as a peak and the gap as a recover-then-sharpen cycle rather than a full training block. With 4 weeks apart you mostly...
To retest your 5K for HYROX training, run an all-out 5km on a flat course or track after two easy days, ideally every 4-6 weeks, and use the result to reset your...
The week after a HYROX race should be built around active recovery, not rest alone: 2-3 days of complete or very light movement, then gentle zone 2 sessions, plus honest analysis of...
How long before HYROX you should start training depends on your current fitness: complete beginners need 16 to 20 weeks, recreational gym-goers 12 to 16 weeks, and experienced hybrid or endurance athletes...
HYROX and CrossFit share a foundation of engine, strength and mental grit, but a large slice of CrossFit training does not transfer directly. CrossFit builds broad capacity across gymnastics, Olympic lifting and...
You can train for HYROX and a marathon at the same time, but it is a compromise: the two demand different intensities and recovery, so you will progress more slowly in both...
To taper for a HYROX race, reduce your training volume by roughly 40-60% over the final 14 days while keeping short, race-pace efforts to stay sharp. The goal is to shed accumulated...