HYROX Sandbag Lunges: Technique, Leg-Saving Pacing and Prep Workouts
HYROX sandbag lunges are 100m of walking lunges with a sandbag on your shoulders (20kg for Open men, 10kg for Open women) done seventh, just before the final run and wall balls....
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "New to HYROX"
HYROX Farmers Carry: Grip Training and Turn Strategy
The HYROX Farmers Carry is 200m carrying two kettlebells (24kg each for Open men, 16kg each for Open women) done sixth, right after the row. Success comes down to grip endurance and...
HYROX Burpee Broad Jumps: The Energy-Saving Technique
HYROX burpee broad jumps cover 80m of chest-to-floor burpees, each followed by a two-footed forward jump. The energy-saving technique is to keep them low and rhythmic: minimal jump height, a controlled step-in...
How to Pace the HYROX SkiErg: Splits by Target Finish Time
To pace the HYROX SkiErg, treat the 1000m opener as a controlled effort, not a race. Aim for a split roughly 8-12 seconds per 500m slower than your all-out 1000m time. It...
Training for Back-to-Back HYROX Races: 4, 6 and 8 Weeks Apart
Training for back-to-back HYROX races means treating the first race as a peak and the gap as a recover-then-sharpen cycle rather than a full training block. With 4 weeks apart you mostly...
What to Do the Week After a HYROX Race: Recovery and Next-Block Planning
The week after a HYROX race should be built around active recovery, not rest alone: 2-3 days of complete or very light movement, then gentle zone 2 sessions, plus honest analysis of...
How Long Before HYROX Should You Start Training? By Current Fitness Level
How long before HYROX you should start training depends on your current fitness: complete beginners need 16 to 20 weeks, recreational gym-goers 12 to 16 weeks, and experienced hybrid or endurance athletes...
Can You Train for HYROX and a Marathon at the Same Time?
You can train for HYROX and a marathon at the same time, but it is a compromise: the two demand different intensities and recovery, so you will progress more slowly in both...
How to Periodise HYROX Training: Base, Build and Race Blocks Explained
Periodising HYROX training means sequencing three blocks, Base, Build and Race, so that aerobic volume comes first, race-specific intensity comes second, and sharpening plus tapering comes last. A typical 12-16 week structure...
HYROX Training with a Full-Time Job: A 3-Day Plan That Works
You can train for HYROX on three days a week with a full-time job by making every session count: one running-focused session, one strength-and-station session, and one compromised-running (hybrid) session. Three quality...
Do You Need a Coach for HYROX? Self-Coached vs Plan vs 1:1 Compared
You do not strictly need a coach to finish HYROX, but you need structure. Self-coaching works for disciplined athletes on a budget; a structured plan suits most people who want progress without...
UK HYROX Events 2026/27: Dates, Venues and How Fast They Sell Out
UK HYROX events in the 2026/27 season run across major indoor arenas in cities including London, Manchester, Birmingham, Glasgow and Leeds, typically from autumn through spring. The exact dates and remaining capacity...
What Is a HYROX Doubles Race? Rules, Strategy and How to Split Stations
A HYROX Doubles race is the same course as an individual event, 8×1km runs and 8 stations, but completed by a pair. Both partners run every kilometre together, then split the station...
The 10 Most Common First-HYROX Mistakes (and How to Avoid Every One)
The most common first-HYROX mistakes are starting the first run too fast, neglecting compromised running in training, under-preparing grip, going unbroken on wall balls, ignoring the Roxzone, and arriving late. Nearly all...
HYROX vs Half Marathon: Which Is Harder and Which Should You Train For?
HYROX and a half marathon are hard in different ways: a half marathon is a sustained 21.1km aerobic effort, while HYROX combines 8km of running with eight strength-endurance stations performed under fatigue....
What Happens on HYROX Race Day? Hour-by-Hour Walkthrough for First-Timers
On HYROX race day you arrive around 90 minutes before your start time, clear bag drop and kit check, warm up in the designated area, enter the holding pen 15 minutes before...