How to Convince Your Mates to Enter a HYROX Doubles
The best way to convince your mates to enter a HYROX doubles is to sell the shared workload and the fun, not the suffering: in doubles you split every station between two...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Recovery"
Mid-Race Fuelling for HYROX: Do You Need Carbs During a 60-90 Minute Race?
Most HYROX athletes do not strictly need carbohydrate during a 60–90 minute race if they arrive well fuelled, because muscle glycogen can power an effort of that length. As of 2026, mid-race...
How Hybrid Athletes Structure Their Year: Racing, Building and Deloading
Hybrid athletes structure their year into alternating blocks: base-building phases that develop the aerobic engine and general strength, race-focused build phases that sharpen HYROX-specific fitness, and planned deloads and off-seasons that consolidate...
The THETA Method: How We Coach HYROX Athletes From First Race to Elite
The THETA Method is our coaching framework for developing HYROX athletes from first race to elite, built on four principles: assess honestly, build the aerobic engine first, train HYROX-specific strength-endurance, and adapt...
What Is Hybrid Training? The Definitive 2026 Guide
Hybrid training is the deliberate combination of endurance and strength training within the same programme, aiming to develop both a strong aerobic engine and meaningful strength at once. Rather than specialising as...
The UK HYROX Community: Clubs, Classes and Training Groups by City
The UK HYROX community has grown fast, with dedicated HYROX-affiliated gyms, functional-fitness clubs and independent training groups now running in every major city — London, Manchester, Birmingham, Leeds, Bristol, Glasgow, Edinburgh and...
HYROX and Lifting: Can You Keep Your Strength While Training Engine?
Yes, you can keep most of your strength while training for HYROX, provided you keep lifting heavy at least twice a week and manage total fatigue. The interference effect means high running...
Alcohol and HYROX Training: What the Research Actually Shows (UK Edition)
Alcohol harms HYROX training by impairing recovery, sleep quality, hydration and muscle protein synthesis, with the effects scaling to the dose. Occasional light drinking within UK guidelines rarely derails a well-structured block,...
Returning to HYROX Training After Injury: The Graded On-Ramp
Return to HYROX training after injury with a graded on-ramp: rebuild pain-free range and load before speed, add roughly 10% volume per week, and reintroduce running and stations one variable at a...
Should You Train HYROX When Sore? DOMS vs Warning Signs
You can and usually should train HYROX when mildly sore, because delayed-onset muscle soreness (DOMS) is a normal adaptation signal, not an injury. As a rule, train through generalised, symmetrical soreness that...
The 6 Most Common HYROX Injuries and How to Bulletproof Against Them
The most common HYROX injuries are overuse problems around the knee, calf and Achilles, lower back, hips, shoulders and hamstrings — driven by high running volume combined with loaded carries, lunges and...
How to Recover Between HYROX Training Sessions: Sleep, Protein and the 24-Hour Rule
You recover between HYROX sessions by prioritising three things: 7–9 hours of sleep, roughly 1.6–2.2g of protein per kilogram of body weight spread across the day, and allowing about 24–48 hours before...
HYROX Nutrition: Daily Macros for Training Weeks (By Body Weight)
For HYROX training weeks, a practical daily target is roughly 1.6–2.2g of protein per kilogram of body weight, 4–7g of carbohydrate per kilogram scaled to training load, and enough fat to fill...
What to Eat Before a HYROX Race: The 48-Hour Fuelling Plan
Before a HYROX race you should raise carbohydrate intake in the final 48 hours, keep meals familiar and lower in fibre and fat as race time nears, and eat a tested carb-based...