From Changing Rooms to Start Pens: The Community Shift From Rugby to HYROX
The community shift from rugby to HYROX swaps a team that was assigned to you for a community you opt into, and the hidden consequence is not social, it is on the...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Race Team"
The Day I Realised Rugby Fitness Isn't HYROX Fitness
The day I realised rugby fitness isn't HYROX fitness was the first time I tried to run 8×1km with stations between them: my strength and my repeated-sprint power meant nothing against sustained...
The Fitness I Thought I Had: A Rugby Player's First HYROX Shock
The fitness I thought I had from years of elite rugby collapsed around the fifth kilometre of my first HYROX, because rugby fitness and HYROX fitness are not the same thing. I...
The Habits I Kept From Professional Rugby (and the Ones I Dropped)
From professional rugby I kept the habits that make an athlete reliable (showing up daily, fuelling properly, respecting recovery and competing when tired) and I dropped the ones built for collision and...
Season Reviews: How to Audit a Training Year Like a Coach
You audit a training year like a coach by reviewing the data you kept (races, field tests, training logs and adherence) against the goals you set, then asking what drove your gains,...
Periodising HYROX Doubles: Two Athletes, One Plan
You periodise HYROX doubles by aligning two athletes' blocks around a shared race date while individualising the intensity inside each block. In doubles, partners run all 8 kilometres together and share the...
What Happens Physiologically in a Race Block?
In a race block your body stops building new capacity and starts sharpening what you already have. You convert threshold fitness into race-specific execution, dropping total volume while holding a little intensity...
The 12-Week HYROX Countdown: Block by Block
A 12-week HYROX countdown breaks into four three-week blocks: a base block for aerobic volume, a build block for strength endurance and compromised running, a race block for pacing and simulation, and...
Structuring Monday to Sunday: The Logic of Session Order
The logic of ordering a HYROX training week is simple: separate your hardest sessions, keep easy days genuinely easy between them, and never stack two high-fatigue efforts back to back. A well-ordered...
Double Days for Amateurs: When They Help and When They Hurt
Double days help amateurs when they let you fit more quality training into a constrained schedule and separate sessions that would interfere if combined, but they hurt when they simply add fatigue...
Why Random Workouts Stop Working After 12 Weeks
Random workouts stop working after about 12 weeks because your body adapts to whatever it repeatedly encounters, and once it has adapted to constant variety, novelty itself stops being a stimulus. THETA's...
Block Sequencing: What Comes First, Strength or Engine?
In HYROX block sequencing, the engine comes first for most athletes. You build a broad aerobic base early, then layer strength endurance and race-specific work on top of it. THETA's analysis of...
Progressive Overload Without Burnout: The 10% Myth Examined
Progressive overload means gradually increasing training stress so the body keeps adapting, but the popular "never add more than 10% a week" rule is a rough guideline, not a law. Sustainable overload...
Linear vs Undulating Periodisation for HYROX Athletes
Linear periodisation shifts your training gradually across a block, from high volume and low intensity toward low volume and high intensity, while undulating periodisation varies volume and intensity within each week. For...
HYROX Kit List: What You Actually Need (and What You Don't)
For HYROX you actually need three things: trained-in shoes with grip, a technical (non-cotton) top and shorts, and chalk. As of 2026, everything else — compression, gloves, fancy socks, gadgets — is...
How Do Elite HYROX Athletes Warm Up? What You Should Copy
Elite HYROX athletes warm up in three phases: a 10 to 15 minute aerobic pulse-raiser, dynamic mobility for the hips, ankles and shoulders, then rising-intensity build-up runs and a taste of each...