What to Wear for Your First HYROX Doubles Race
For your first HYROX doubles race, wear the same lightweight, sweat-wicking race kit you would for a solo race, a fitted technical top and race-specific shorts, but weight the choice toward fabric...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "New to HYROX"
Singlet or T-Shirt for Your First HYROX? How to Choose
For your first HYROX, choose a singlet if you run hot and want the lightest possible kit, or a technical t-shirt if you prefer shoulder coverage under the sled and wall ball....
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,...
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 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...
Why Race Experience Matters in a HYROX Coach
Race experience matters in a HYROX coach because the race is decided by details you only understand from inside it: how the first kilometre feels when the whole pen sets off too...
The Race Block: Converting Engine Into HYROX Speed
The Race block is the final 2-3 weeks before your HYROX, where you cut training volume substantially while keeping short, sharp doses of race-pace work. Its job isn't to add fitness (that's...
How Long Should Your Base Block Last? The Honest Answer
Your base block should last 6-12 weeks for most HYROX athletes: nearer 12 if you're new to endurance training or building from a low base, nearer 6 if you already have years...
From Couch to Engine: The First 12 Weeks of Base Training
The first 12 weeks of base training take you from couch to a genuine aerobic engine by building easy running volume progressively: starting with 3 short sessions a week and reaching 4-5...
Heart Rate vs Feel vs Pace: Three Ways to Police Zone 2
There are three reliable ways to keep your easy runs genuinely easy: heart rate (roughly 65-75% of max), feel (the talk test: full sentences without gasping), and pace (a set margin slower...
Why Zone 2 Makes Your Hard Sessions Harder (in a Good Way)
Zone 2 makes your hard sessions harder in a good way because a bigger aerobic base lets you produce more power before you tip into anaerobic territory, so your intervals hit higher...
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...
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...