Perspectives on the sport. Written by our Athletes, and our Founders.
Sleep is the cheapest and most reliable performance gain available to a HYROX athlete: aim for 7 to 9 hours consistently and you improve recovery, endurance, reaction time and injury resistance for...
For HYROX recovery, an ice bath of roughly 10 to 15°C for 10 to 15 minutes is enough. Colder and longer isn't better, and can blunt training adaptation if used straight after...
Mid-race HYROX cramping is most often caused by neuromuscular fatigue from pacing beyond your trained fitness, compounded by dehydration and low sodium. The fixes that actually work are pacing discipline, adequate sodium...
If you're injured three weeks out from HYROX, whether you should still race depends on the injury type: a minor niggle you can train around is usually fine, but a sharp, worsening...
A realistic first-year HYROX progression for most amateurs is a first race around 1:25 to 1:45, improving to somewhere near 1:10 to 1:20 across two to three races in twelve months. The...
To train for HYROX in a busy commercial gym at peak hours, build sessions around one piece of equipment you can hold, use running and bodyweight work to bridge the gaps, and...
Your second HYROX usually feels harder because you raced it faster. Once you know the format, you push the runs, attack the stations and skip the cautious pacing that protected you first...
You manage HYROX race-morning nerves by giving them a job. Run a fixed routine that leaves nothing to chance: arrive early, eat the breakfast you have rehearsed, warm up to the same...
Caffeine is one of the few genuinely evidence-backed performance aids for HYROX: around 3 to 6mg per kilogram of bodyweight, taken 45 to 60 minutes before your wave, reliably improves endurance, power...
Yes, you should top up carbohydrate before HYROX, but you do not need extreme carb-loading. A 60 to 90 minute race is well within your glycogen stores if you eat well in...
HYROX athletes need targeted mobility in four areas: ankles and hips for the sled and lunges, thoracic spine and shoulders for wall balls and the SkiErg, and hip hinge for the carries....
Moving from parkrun to HYROX means adding three things a 5K runner rarely trains: strength for the stations, the ability to run well on fatigued legs, and the pacing discipline for a...
Yes, you can train for HYROX while building muscle, but you cannot maximise both at once. You manage a trade-off. HYROX rewards a light, aerobically strong body, so expect modest hypertrophy at...
Yes, you can and usually should run the day after a hard HYROX session, but only easy, conversational Zone 2 running at roughly 65 to 75 per cent of max heart rate,...
Yes. You need dedicated strength sessions in a HYROX plan, but fewer than most people assume: two focused strength sessions a week is enough for the vast majority of amateurs. Strength underpins...
You should row the HYROX 1000m at roughly your threshold effort. Hard but controlled, a few seconds per 500m slower than your fresh pace. Not flat out. The rower sits fifth of...