How Light Should Your Race Kit Be for a Sub-90 HYROX?
For a sub-90 HYROX your race kit should be as light as you can wear without chafe or ride-up: an ultra-light singlet or open-vent tee, race shorts or a half tight, and...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Blueprint"
The Complete HYROX Race-Day Kit Checklist (Nothing Forgotten)
A complete HYROX race-day kit is a tested top and shorts in sweat-wicking fabric, grippy trainers, tested socks, a race number belt, a couple of gels stored securely, your race number and...
Double Session Days for HYROX: When Two-a-Days Help and When They Hurt
Double session days help HYROX athletes when total weekly volume needs to rise but daily fatigue and recovery are limiting factors. They let you split running and strength so each is done...
How Much Should You Run Per Week for HYROX? Mileage by Target Time
How much you should run per week for HYROX depends on your target time: aim for roughly 15-25km weekly to finish comfortably, 25-40km to chase a sub-90 result, and 40-60km+ for sub-75...
How Many Calories Does a HYROX Race Burn? The Data
A HYROX race burns roughly 800 to 1,400 calories for most Open athletes, depending on body weight, finish time and effort. A heavier athlete racing 90 minutes or more at high intensity...
HYROX Open vs Pro vs Doubles vs Relay: Which Division Should You Enter First?
For your first HYROX, enter Open if racing solo or Doubles if racing with a partner: both use standard weights and are built for newcomers. Choose Relay for a social, mixed-ability team,...
Coaching Density: Why HYROX Hotspots Produce Faster Athletes
HYROX hotspots produce faster athletes because coaching density, a concentration of knowledgeable coaches and serious athletes in one place, supplies three things an isolated athlete never gets: a visible standard, honest feedback,...
The Cost of Bad Programming: Injuries, Plateaus and Lost Seasons
Bad programming costs you in three currencies: injuries from too much load too soon, plateaus from training in the grey zone with no structure, and lost seasons when those two force you...
Why We Publish Our Methods: Transparency as a Coaching Standard
THETA publishes its methods because transparency is a coaching standard, not a marketing risk: in a young sport full of unverifiable claims, showing your reasoning is how athletes can judge whether it...
Why Elite Athletes Make Risky Coaches for Beginners
Elite athletes make risky coaches for beginners because what worked for their exceptional physiology and training history rarely transfers to a novice, and the ability to race fast is not the same...
Why Your Running Coach Undertrains Your Stations (and Vice Versa)
Your running coach undertrains your stations, and your strength coach undertrains your running, because each optimises the discipline they know. And HYROX punishes that gap. The athletes who stall are usually well...
The Certification Race: Making Sense of New HYROX Coaching Courses
New HYROX coaching certifications are worth understanding but not worshipping: no credential yet carries the weight of an established coaching qualification, because the curricula are themselves only a season or two old....
How a Sport Develops Best Practice: Lessons From Triathlon's First Decade
A sport develops best practice by discovering its decisive interaction, the thing that only exists when its disciplines meet, and then reorganising everything around it. Triathlon's first decade is the cleanest example:...
The Economics of Elite Coaching: Why the Best Coaches Have No Spots
The best HYROX coaches have no spots because elite coaching runs into a hard capacity ceiling: doing the job properly costs real hours per athlete per week, a week has a fixed...
Why We Encoded Our Coaching Into Software Instead of Selling More Hours
We encoded THETA's coaching into software because a human coach can only hold a few dozen athletes at once, while the demand for good HYROX guidance is enormous. And the method that...
What HYROX Coaching Will Look Like in Five Years
In five years HYROX coaching will be more data-driven, more specialised and more personalised: settled periodisation norms, recognised HYROX-specific credentials, adaptive software that adjusts plans from your own metrics, and a clear...