Perspectives on the sport. Written by our Athletes, and our Founders.
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...
For HYROX you want a firm, stable trainer with a low-to-moderate heel drop (roughly 4–8mm), a grippy flat outrsole for sled traction, and enough responsiveness to run 8km. A hybrid or lightweight...
Runners can podium at amateur HYROX without ever lifting heavy, but almost none win the sharp end without strength work. Half the course is running, so a strong aerobic engine buys huge...
Before a HYROX race, eat a carbohydrate-rich, low-fat, low-fibre meal 2–4 hours out — around 1–2g of carbohydrate per kg of bodyweight — then a small carb top-up 30–60 minutes before your...
Most HYROX athletes should train three to five times a week. Three well-chosen sessions is enough to prepare for a first Open race and to hold fitness with a full diary; four...
Running economy is how much energy you burn to hold a given pace, and in HYROX it matters more than raw speed because you run 8km on legs repeatedly trashed by heavy...
A DNF (did not finish) at HYROX almost always exposes a specific, fixable gap, usually pacing, a single limiting station, or under-preparation for compromised running, not a lack of ability. The honest...
In your first 10 minutes after finishing HYROX, keep moving with a slow walk, start sipping fluid with electrolytes, get warm layers on, and take small sips of carbohydrate once your breathing...
The night before HYROX, do three things: lay out and pack every piece of kit, eat a familiar carbohydrate-rich dinner you have eaten before, and confirm your exact start time, travel plan...
You keep HYROX fitness on holiday by protecting three sessions a week: one easy run of 30 to 45 minutes, one bodyweight strength circuit, and one hard compromised-running effort. A fortnight of...