Perspectives on the sport. Written by our Athletes, and our Founders.
I stopped training like a rugby player and got fitter because I traded heavy lifting and short high-intensity conditioning for a large aerobic base and specific endurance work, and my capacity for...
My transition from professional rugby to HYROX came down to relearning how to move for an hour instead of exploding for eighty minutes of stop-start collisions. Rugby left me strong and durable...
A 24-week HYROX build is for athletes starting from scratch, with little running background and no structured training, and it works by spending the first half building the ability to train before...
To periodise a half marathon and a HYROX, sequence them rather than train for both at once. Pick the earlier target, build to it, then use a short transition block to convert...
Most HYROX athletes can absorb two to three genuinely hard sessions per week. Beginners and busy professionals do best with two; well-recovered intermediate athletes can handle three; only advanced athletes with years...
Your mate's plan won't work for you because training age, how many years of consistent, structured training your body has behind it, changes what stimulus you need and how fast you recover....
Periodisation is the practice of dividing your HYROX training into distinct blocks, each with one clear job, building an aerobic base, sharpening race-specific fitness, or peaking for a date, so that fitness...
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...
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...
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...
For most first-timers, HYROX doubles is the smarter place to start: you split the eight stations with a partner, run all eight kilometres together, and finish fresher and more confident than you...
HYROX and a marathon are hard in different ways, and the honest answer is that neither is universally harder. A marathon is a longer, single-mode aerobic grind lasting three to five hours...
Pace the first 1km of a HYROX 15-30 seconds per kilometre slower than your goal average pace. It feels too easy on purpose. Adrenaline and a fresh crowd make almost everyone go...
No, you do not need to run 10K before entering HYROX. The race is eight separate 1km runs broken up by stations, never a continuous 10K, so the ability to run repeated...