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...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Race Team"
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...
Caffeine and HYROX: What Does the Evidence Support?
Caffeine is one of the few genuinely evidence-backed performance aids for HYROX: around 3 to 6mg per kilogram of bodyweight, taken 45 to 60 minutes before your wave, reliably improves endurance, power...
Should You Carb Load Before HYROX?
Yes, you should top up carbohydrate before HYROX, but you do not need extreme carb-loading. A 60 to 90 minute race is well within your glycogen stores if you eat well in...
What Mobility Work Do HYROX Athletes Actually Need?
HYROX athletes need targeted mobility in four areas: ankles and hips for the sled and lunges, thoracic spine and shoulders for wall balls and the SkiErg, and hip hinge for the carries....
From Park Run to HYROX: What Actually Changes in Training?
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...
Can You Train for HYROX While Building Muscle?
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...
Should You Run the Day After a Hard HYROX Session?
Yes, you can and usually should run the day after a hard HYROX session, but only easy, conversational Zone 2 running at roughly 65 to 75 per cent of max heart rate,...
Do You Need Strength Sessions in a HYROX Plan?
Yes. You need dedicated strength sessions in a HYROX plan, but fewer than most people assume: two focused strength sessions a week is enough for the vast majority of amateurs. Strength underpins...
Rowing in HYROX: How Hard Should You Actually Pull?
You should row the HYROX 1000m at roughly your threshold effort. Hard but controlled, a few seconds per 500m slower than your fresh pace. Not flat out. The rower sits fifth of...
How Do You Simulate a HYROX Race in a Normal Gym?
You simulate a HYROX race in a normal gym by running the eight 1km runs on a treadmill or nearby loop and substituting each station with the closest available equivalent. SkiErg or...
How Do You Train the Sled Push Without a Sled?
You train the HYROX sled push without a sled by building the same qualities it demands. Horizontal leg drive, heavy quad and glute strength, and short-burst power endurance. Use heavy squats and...
What Grip Should You Use on the Farmers Carry?
On the HYROX farmers carry, use a firm neutral grip with the handles held in the fingers and a strong hook, not crushed in the palm, and aim to complete the 200m...
How Do You Split Stations in a HYROX Doubles Race?
In a HYROX doubles race you split each station's reps or metres between partners while both run all eight kilometres, and the fastest split keeps one partner working at all times with...
Should You Do HYROX Doubles or Singles First?
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...
Burpee Broad Jumps: Why They Blow Up Your Race and How to Fix It
Burpee broad jumps blow up your HYROX race because of what they do to your heart rate, not what they do to your legs. They are the fifth station, sitting immediately before...