Perspectives on the sport. Written by our Athletes, and our Founders.
For HYROX you actually need three things: trained-in shoes with grip, a technical (non-cotton) top and shorts, and chalk. As of 2026, everything else — compression, gloves, fancy socks, gadgets — is...
Elite HYROX athletes warm up in three phases: a 10 to 15 minute aerobic pulse-raiser, dynamic mobility for the hips, ankles and shoulders, then rising-intensity build-up runs and a taste of each...
Two weeks out from HYROX, your priorities are: hold fitness with a taper (don't build it), lock in a tested race-pace plan, rehearse transitions and standards, and protect sleep and food. No...
Compression garments provide a small, inconsistent performance benefit during a HYROX race but a more reliable benefit for recovery and comfort afterwards. The evidence for improved power output or endurance in-race is...
To breathe on the HYROX SkiErg and rower without redlining, sync your breath to the machine's rhythm, exhaling hard on every drive and inhaling on the recovery, and hold a controlled stroke...
Both belong in HYROX training, but for different jobs: use the treadmill for controlled Zone 2 volume, precise pacing and station-to-run transition work, and use the track or road for building the...
You read a HYROX result by comparing your station and run splits against known benchmarks, then finding the biggest gap. That is usually not your slowest raw split, but the one furthest...
Your last big session before HYROX race week should be a race-pace simulation of two to four station-and-run pairings, run 9 to 11 days out, at your target race effort rather than...
You taper for HYROX by cutting training volume roughly 40–60% over the final 7–14 days while keeping intensity sharp, so you arrive fresh but not flat. As of 2026, the evidence is...
CrossFit is decent but incomplete preparation for HYROX. It builds the strength, work capacity and pain tolerance the stations demand, but it systematically under-trains the one thing HYROX is decided on: sustained...
The HYROX sandbag lunges feel heavier every metre because they arrive seventh, after two sleds and a row have already drained your legs, and because lunging is a slow eccentric grind that...
You should hold roughly 85 to 92 per cent of your maximum heart rate for most of a HYROX race. High threshold, but below the redline you can only sustain for a...
Yes. You should train some stations in a fatigued state, because HYROX never lets you perform a station fresh after the first run. But fatigued station work is a seasoning, not the...
Yes. Most athletes waste energy on the HYROX SkiErg by pulling with their arms instead of driving with their hips and lats, which spikes the heart rate before the first run leg...
Taller athletes should approach the HYROX stations by cashing in the leverage that longer limbs give them on the pulls and ergs, and by ruthlessly cutting wasted range on the stations that...
You break 90 minutes at HYROX by running the eight 1km segments at roughly 5:30–6:00 per kilometre, keeping each station efficient rather than fast, and — most decisively — cutting your roxzone...