Perspectives on the sport. Written by our Athletes, and our Founders.
The best HYROX athletes jog the transitions and controlled runs between stations while amateurs sprint them because the elites have a deep enough aerobic base to hold a smart, even effort, and...
Zone 2 training improves fat adaptation, your ability to burn fat for fuel at higher intensities, which is what spares your limited carbohydrate stores and stops you fading in the second half...
THETA BLUEPRINT sizes your Zone 2 volume to your life by taking your available training days, current fitness and recovery capacity from a 2-minute assessment, then prescribing the largest amount of easy...
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...
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...
Yes, you can build a genuinely competitive HYROX engine on three runs a week: provided each run has a clear job and you use ergs and strength work to fill the aerobic...
You can build a HYROX engine on the SkiErg and rowing machine as well as on your feet: Zone 2 aerobic work transfers between modalities because it develops the same central adaptations:...
Your easy runs are too hard because you are running them in the grey zone, too fast to build the aerobic base, too slow to sharpen anything, and it is quietly costing...
Zone 2 is slower than almost everyone thinks: for most amateurs it is a pace where you can talk in full sentences and often feels frustratingly gentle, sitting at roughly 65-75% of...
Base, Build, Race starts with months of easy running because you cannot build sharpness or race-specific fitness on an engine that does not yet exist. The base block lays the aerobic foundation...
Zone 2 is the engine room of HYROX performance because it is the low-intensity training zone where your body builds the aerobic capacity that carries you through eight compromised kilometres. It means...
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...
Coaching hundreds of rugby athletes, the patterns that follow them to HYROX are remarkably consistent: brilliant strength and repeat-sprint power, an underbuilt continuous aerobic engine, a habit of training too hard on...
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...
The strength standards I carried out of professional rugby that still anchor my HYROX training are simple: a bodyweight-plus back squat, a heavy trap-bar deadlift, and the ability to move a loaded...
Playing in the pack taught me that work capacity, the ability to do repeated hard work and keep going, is trainable, specific and separate from raw fitness, and it is exactly what...