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...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "New to HYROX"
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...
Why I Stopped Training Like a Rugby Player — And Got Fitter
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...
From the Rugby Pitch to the RoxZone: My Transition to HYROX
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...
The 24-Week HYROX Build: For Athletes Starting From Scratch
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...
How to Periodise Around a Half Marathon and a HYROX
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...
How Many Hard Sessions Per Week Can You Actually Absorb?
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...
Training Age: Why Your Mate's Plan Won't Work for You
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....
What Is Periodisation? The HYROX Athlete's Plain-English Guide
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...
What Is a Realistic First-Year HYROX Progression?
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...
Why Did Your Second HYROX Feel Harder Than Your First?
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...
How Do You Manage Nerves on HYROX Race Morning?
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...