Playing for Wales at U18: What Junior Elite Sport Teaches You About Standards
Playing for Wales at U18 taught me that a standard is only real when it is written down and measured. At that level nobody was allowed a vague sense of being fit....
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel — Tagged "Training"
Why Team-Sport Athletes Adapt to HYROX Faster Than They Think
Team-sport athletes adapt to HYROX faster than they expect because they already own the two things that take beginners longest to build: real strength and the mental habit of working while tired....
From the Rugby Pitch to the RoxZone: My Transition to HYROX
My transition from professional rugby to HYROX came down to relearning how to move for an hour instead of exploding for eighty minutes of stop-start collisions. Rugby left me strong and durable...
What 12 Years of Elite Rugby Taught Me About HYROX Training
Twelve years of elite rugby taught me that HYROX is won by the boring things done consistently: aerobic base, repeatable output under fatigue, and a body that recovers between hard days. Rugby...
Why Your Plan Should Change When Your Life Changes
Your plan should change when your life changes because training only works if you can actually complete it. A plan built for a good week becomes counterproductive the moment your sleep, stress,...
How Age Changes Periodisation: Recovery-Led Programming
Age changes periodisation by making recovery, not stimulus, the limiting factor. Older athletes adapt just as well to hard training but need longer to absorb it, so blocks tilt toward more frequent...
When to Repeat a Block Instead of Progressing
You repeat a block instead of progressing when the adaptations it targets have not yet landed. If your field markers have stalled, you missed sessions, or you never absorbed the last block's...
Tracking Block Progress Without a Lab: Field Tests That Work
You track block progress without a lab by using repeatable field tests (a 5K time trial, a threshold run at fixed heart rate, a broken-station benchmark and heart-rate-at-pace) run under standard conditions...
Why Fitness Arrives Weeks After the Work: The Delayed Training Effect
Fitness arrives weeks after the work because training is a stimulus, not an instant transaction. Your body needs time to absorb hard sessions, repair, and supercompensate, so the gains from a block...
What Happens Physiologically in a Build Block?
In a build block your body converts the aerobic base you laid down into HYROX-specific fitness. You develop lactate tolerance, raise the pace you can hold before fatigue floods in, and teach...
What Happens Physiologically in a Base Block?
In a base block, your body adapts to high volumes of easy aerobic work by building the machinery that produces and uses energy efficiently: more mitochondria, denser capillary networks, a stronger heart...
The 24-Week HYROX Build: For Athletes Starting From Scratch
A 24-week HYROX build is for athletes starting from scratch, with little running background and no structured training, and it works by spending the first half building the ability to train before...
How to Periodise Around a Half Marathon and a HYROX
To periodise a half marathon and a HYROX, sequence them rather than train for both at once. Pick the earlier target, build to it, then use a short transition block to convert...
Overreaching vs Overtraining: Reading the Warning Signs
Overreaching is short-term, planned fatigue that recovery resolves in days to a couple of weeks; overtraining is a deeper, unplanned state that can take weeks or months to clear. The practical difference...
Why Week 1 of a New Block Should Feel Too Easy
Week 1 of a new training block should feel too easy because you are re-establishing a baseline, not proving fitness. Starting light lets your body absorb the new stimulus, protects against early...
How Many Hard Sessions Per Week Can You Actually Absorb?
Most HYROX athletes can absorb two to three genuinely hard sessions per week. Beginners and busy professionals do best with two; well-recovered intermediate athletes can handle three; only advanced athletes with years...