How Many Wash Cycles Should Training Kit Survive?
Good technical training kit should survive well over a hundred wash cycles with its fabric, fit and ventilation intact, provided you wash it cool and air dry it, because heat and tumble...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Training"
Why Do Zips on Training Shorts Fail and What Replaces Them
Zips on training shorts fail because standard sewn-in zips flex, corrode with sweat and snag under the repeated movement of running, lunges and sled work, so the teeth jam or the zip...
What to Wear for Garage-Gym Sessions in the Cold
For cold garage-gym sessions, wear a wicking base layer under an easily removable warm layer such as a ¼-zip or hoodie, so you can strip down as you warm up and cover...
How to Layer for Outdoor Runs Through a UK Winter
To layer for outdoor runs through a UK winter, use a wicking base layer to move sweat, a light insulating mid-layer for warmth, and a wind-resistant outer only when needed, dressing to...
Why Do Training Shorts Bounce and How to Fix It
Training shorts bounce because loaded or unsecured pockets swing with every stride and because a loose, unstructured waistband lets the whole short shift as you move. The fix is flat, secure storage,...
Do You Need Pockets in Your Training Shorts? What Coaches Say
You need pockets in training shorts if you carry a phone, keys or gels through sessions, but they must be flat and secure so they do not bounce or snag during running,...
Why Does the Sled Wreck the Front of Your Shirt?
The sled wrecks the front of your shirt because the sled push forces you into a low, braced position where the fabric across your chest, forearms and hem drags against the sled...
What Does HYROX Training Actually Do to Your Kit?
HYROX training punishes kit harder than almost any other training, subjecting it to sled friction, barbell abrasion, deep repeated lunges, high-volume sweat and frequent washing. Over a training block that combination wears...
Double Session Days for HYROX: When Two-a-Days Help and When They Hurt
Double session days help HYROX athletes when total weekly volume needs to rise but daily fatigue and recovery are limiting factors. They let you split running and strength so each is done...
How Much Should You Run Per Week for HYROX? Mileage by Target Time
How much you should run per week for HYROX depends on your target time: aim for roughly 15-25km weekly to finish comfortably, 25-40km to chase a sub-90 result, and 40-60km+ for sub-75...
How Many Calories Does a HYROX Race Burn? The Data
A HYROX race burns roughly 800 to 1,400 calories for most Open athletes, depending on body weight, finish time and effort. A heavier athlete racing 90 minutes or more at high intensity...
HYROX Open vs Pro vs Doubles vs Relay: Which Division Should You Enter First?
For your first HYROX, enter Open if racing solo or Doubles if racing with a partner: both use standard weights and are built for newcomers. Choose Relay for a social, mixed-ability team,...
Your Engine Outlasts Your Season: The Long-Term Case for Zone 2
Your aerobic engine outlasts any single race season, which is why Zone 2 training is the highest-return investment you can make in HYROX. The base you build with easy, low-intensity running persists...
Why We Built BLUEPRINT Around Base Build Race
We built THETA BLUEPRINT around a Base → Build → Race structure because that sequence is the most reliable way to turn training into race-day performance. Base develops the aerobic engine, Build...
The Compromised-Running Bridge: Where Engine Meets Stations
Compromised running is running on legs already fatigued by a station. And it is the bridge that connects your aerobic engine to your HYROX result. A big base and strong stations mean...
Aerobic Decoupling: The Number That Tells You Base Is Working
Aerobic decoupling is the drift between your heart rate and your pace over a steady run: if you hold the same effort but your heart rate creeps up as the run goes...