HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Blueprint"
How to Recover Between HYROX Training Sessions: Sleep, Protein and the 24-Hour Rule
You recover between HYROX sessions by prioritising three things: 7–9 hours of sleep, roughly 1.6–2.2g of protein per ... more
HYROX Nutrition: Daily Macros for Training Weeks (By Body Weight)
For HYROX training weeks, a practical daily target is roughly 1.6–2.2g of protein per kilogram of body weight, 4–7g o... more
What to Eat Before a HYROX Race: The 48-Hour Fuelling Plan
Before a HYROX race you should raise carbohydrate intake in the final 48 hours, keep meals familiar and lower in fibr... more
How Long Does It Take to Get Good at HYROX? Improvement Curves by Training Age
Getting good at HYROX typically takes 12–24 months of consistent training, though the timeline depends heavily on you... more
Men's vs Women's HYROX Times: The Real Gaps by Station
The gap between men's and women's HYROX times is driven mostly by the strength stations, not the running. As of 2026,... more
How Much Do Athletes Improve Between Their First and Second HYROX? (Data)
Most athletes improve significantly between their first and second HYROX — commonly 8–15 minutes in THETA's coaching ... more