What Is a Good First HYROX Time? Realistic Targets for Beginners
A good first HYROX time for most Open beginners is between 1 hour 20 minutes and 1 hour 45 minutes, with anything under 90 minutes considered strong for a debut. In THETA's...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Training"
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...
HYROX Elite 15: How Qualification Works and the Times Required
The HYROX Elite 15 is the professional field of the fifteen fastest qualified athletes per sex, who race head-to-head at major events and the World Championships. Earning a place requires elite times...
Which HYROX Station Should You Train Most? A Weakness-First Framework
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...
How to Pace HYROX Rowing: Damper Setting, Stroke Rate and Splits
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...
Why Durable Kit Is Cheaper Per Session Than Fast Fashion
Durable training kit is cheaper per session than fast fashion because a piece that survives hundreds of hard sessions spreads its cost far wider than a cheap garment that sags or tears...
How to Kit Up for a Home HYROX Simulation
To kit up for a home HYROX simulation, wear your tested race-standard top and shorts, stable hybrid trainers, and set up substitutes for the 8 stations, a backpack for the sled, dumbbells...
What Training Kit Doubles as Race Kit?
The training kit that doubles as race kit is the pieces built to race-day standards you already train in, chiefly THETA's Tech Short v2 and Tech T-Shirt Race Team v2, both lightweight,...
How to Choose Kit for Outdoor Sled Work in the Rain
For outdoor sled work in the rain, choose a close-fitting technical top with reinforced shoulder seams, durable 4-way-stretch shorts, and a shed-able layer for the warm-up, all synthetic so they wick rather...
What to Wear When You Train Twice Before Washing
When you train twice before washing, wear technical polyester or elastane kit with open ventilation for the first, harder session, then a fresh dry piece for the second, keeping the sweat-soaked one...
How to Build a Week's Worth of Training Kit
A week's worth of HYROX training kit means roughly four to five sweat-wicking tops, three pairs of technical shorts, and two race-ready pieces, all in polyester or elastane blends so nothing stays...
Why Do Pockets Matter More in Training Than Racing?
Pockets matter more in training than racing because training is where you carry your phone, keys, gels and headphones through long, varied sessions, while a HYROX race is a stripped-back sprint where...
What to Wear for Zone 2 Runs in Changeable UK Weather
For Zone 2 runs in changeable UK weather, layer a wicking technical base over which you can add or shed an adjustable top, choose quick-dry fabrics that handle drizzle without going heavy,...
How to Choose Trackies for Warm-Ups and Recovery Days
To choose trackies for warm-ups and recovery days, prioritise a 4-way stretch fabric that moves with mobility work, a secure pocket for your phone, zipped ankle cuffs so they clear your shoes,...
Why a Barbell-Proof Tank Outlasts a Cheap Vest
A barbell-proof tank outlasts a cheap vest because its shoulder and neck seams are reinforced or protected at the exact points a bar, sandbag and sled abrade, while a cheap vest uses...
What Kit to Wear for Sandbag and Sled Combo Sessions
For sandbag and sled combo sessions, wear reinforced-shoulder tops that survive the bag riding across your shoulders, durable 4-way stretch shorts that handle deep lunges and low pushing positions, and fabric that...