Perspectives on the sport. Written by our Athletes, and our Founders.
The HYROX station order is fixed (SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls) so strategy is about how you pace around it, not reordering...
To get faster at the HYROX sled push, drive with a low body angle, short powerful steps and near-constant contact so the sled never fully stops. Stopping and restarting a loaded sled...
The Roxzone is the central transition area in HYROX where you move between each run and station, and the clock never stops while you are in it. Athletes lose 6+ minutes across...
You should train the HYROX station where you lose the most time relative to athletes in your finish bracket. Usually the sleds, wall balls or compromised running, not your favourite station. A...
To pace HYROX rowing, set the damper to roughly 4-6, hold a stroke rate around 24-28 strokes per minute, and target a /500m split about 5-8 seconds slower than your fresh 1000m...
Faster HYROX transitions come down to treating the Roxzone as a race, not a rest: move directly to the next station, skip unnecessary stops, and keep your heart rate working rather than...
A full HYROX race simulation means completing all 8×1km runs and 8 stations in order at race effort, and you should run one roughly every 3-4 weeks in the final 8-10 weeks...
You can simulate every HYROX station without official kit by matching the target muscle demand and time under tension rather than the exact machine. Swap the SkiErg for hard ski-erg-style resistance work,...
Grip strength limits three key HYROX stations. The Sled Pull, Farmers Carry and, indirectly, the SkiErg and Rowing through forearm fatigue. When your grip fails you drop the bells, lose the rope...
To pace the eight HYROX runs, most athletes should aim for an even effort with a slight negative split. Hold back on the first two runs, settle into a repeatable pace through...
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....
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 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...
HYROX wall balls require men to throw a 6kg ball to a 3m target and women a 4kg ball to a 2.7m target, for 100 reps in Open (75 in some divisions)...
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...
The fastest, most grip-efficient HYROX sled pull uses a hand-over-hand rope method with a low, seated-back body position, driving with the legs and heels rather than yanking with the arms. Sitting your...