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...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Blueprint"
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...
Positional Fitness: What Playing in the Pack Taught Me About Work Capacity
Playing in the pack taught me that work capacity, the ability to do repeated hard work and keep going, is trainable, specific and separate from raw fitness, and it is exactly what...
Why I Stopped Training Like a Rugby Player — And Got Fitter
I stopped training like a rugby player and got fitter because I traded heavy lifting and short high-intensity conditioning for a large aerobic base and specific endurance work, and my capacity for...
The Recovery Discipline Pro Rugby Forced on Me (and You Should Copy)
The recovery discipline pro rugby forced on me comes down to treating sleep, fuelling and easy days as non-negotiable parts of training rather than optional extras, and it is the habit most...
What Rugby Coaches Get Right That Fitness Influencers Get Wrong
What rugby coaches get right, and most fitness content gets wrong, is that they plan backwards from a date. A coach builds toward a fixture with blocks that each develop one quality...
Contact Sport to Endurance Sport: Rebuilding an Engine at 30
Rebuilding an engine at 30 after contact sport means deliberately growing the aerobic base your old sport never asked for: months of easy running and steady cardio, not more of the explosive...
Training Camp Culture: What HYROX Athletes Can Steal From Pro Rugby
The one thing HYROX athletes should steal from a pro rugby training camp is its restraint. A camp is not a place where you train more, it is a place where two...
Why Ex-Rugby Players Dominate the HYROX Mid-Pack (and How to Join Them)
Ex-rugby players dominate the HYROX mid-pack because they arrive with strength, work capacity and competitive toughness already built, so once they add even a modest aerobic base they leapfrog most first-timers. The...
Earning a Senior Cap in Rugby League: Lessons in Pressure I Use Every Race
Earning a senior cap in rugby league taught me that pressure is managed by preparation and process, not by nerve, and that is exactly how you hold a HYROX together when the...
From Scrums to Sleds: Why Rugby Strength Transfers to HYROX
Rugby strength transfers to HYROX because the scrum, the maul and the tackle build exactly what the sled push, sled pull, lunges and carries reward: powerful legs, a braced trunk, and the...