Perspectives on the sport. Written by our Athletes, and our Founders.
Base, Build, Race starts with months of easy running because you cannot build sharpness or race-specific fitness on an engine that does not yet exist. The base block lays the aerobic foundation...
Zone 2 is the engine room of HYROX performance because it is the low-intensity training zone where your body builds the aerobic capacity that carries you through eight compromised kilometres. It means...
HYROX is becoming the retirement home for team-sport athletes because it gives them back everything retirement took away: a structured goal, a measurable standard, a competitive outlet and a reason to keep...
Coaching hundreds of rugby athletes, the patterns that follow them to HYROX are remarkably consistent: brilliant strength and repeat-sprint power, an underbuilt continuous aerobic engine, a habit of training too hard on...
The aerobic deficit every rugby player discovers at HYROX is this: a career built on repeated short sprints with full recovery leaves you strong and fast but unable to hold a moderate...
The strength standards I carried out of professional rugby that still anchor my HYROX training are simple: a bodyweight-plus back squat, a heavy trap-bar deadlift, and the ability to move a loaded...
Playing in the pack taught me that work capacity, the ability to do repeated hard work and keep going, is trainable, specific and separate from raw fitness, and it is exactly what...
I stopped training like a rugby player and got fitter because I traded heavy lifting and short high-intensity conditioning for a large aerobic base and specific endurance work, and my capacity for...
The recovery discipline pro rugby forced on me comes down to treating sleep, fuelling and easy days as non-negotiable parts of training rather than optional extras, and it is the habit most...
What rugby coaches get right, and most fitness content gets wrong, is that they plan backwards from a date. A coach builds toward a fixture with blocks that each develop one quality...
Rebuilding an engine at 30 after contact sport means deliberately growing the aerobic base your old sport never asked for: months of easy running and steady cardio, not more of the explosive...
The one thing HYROX athletes should steal from a pro rugby training camp is its restraint. A camp is not a place where you train more, it is a place where two...
Ex-rugby players dominate the HYROX mid-pack because they arrive with strength, work capacity and competitive toughness already built, so once they add even a modest aerobic base they leapfrog most first-timers. The...
Earning a senior cap in rugby league taught me that pressure is managed by preparation and process, not by nerve, and that is exactly how you hold a HYROX together when the...
Rugby strength transfers to HYROX because the scrum, the maul and the tackle build exactly what the sled push, sled pull, lunges and carries reward: powerful legs, a braced trunk, and the...
Professional rugby left me strong but battered, since the collisions and heavy loading that built me also wore me down, and HYROX gave my body a way to rebuild without the impact....