What Heart Rate Should You Hold During a HYROX Race?
You should hold roughly 85 to 92 per cent of your maximum heart rate for most of a HYROX race. High threshold, but below the redline you can only sustain for a...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel
Should You Train Stations in a Fatigued State?
Yes. You should train some stations in a fatigued state, because HYROX never lets you perform a station fresh after the first run. But fatigued station work is a seasoning, not the...
SkiErg Technique: Are You Wasting Energy Before Kilometre One?
Yes. Most athletes waste energy on the HYROX SkiErg by pulling with their arms instead of driving with their hips and lats, which spikes the heart rate before the first run leg...
How Should Taller Athletes Approach the HYROX Stations?
Taller athletes should approach the HYROX stations by cashing in the leverage that longer limbs give them on the pulls and ergs, and by ruthlessly cutting wasted range on the stations that...
Why Are Race Singlets Made From Polyester and Elastane?
Race singlets are made from polyester and elastane because polyester wicks and releases sweat while staying light when soaked, and elastane adds the four-way stretch a singlet needs to move with you...
How Do You Break 90 Minutes at HYROX?
You break 90 minutes at HYROX by running the eight 1km segments at roughly 5:30–6:00 per kilometre, keeping each station efficient rather than fast, and — most decisively — cutting your roxzone...
What Trainers Should You Wear for HYROX?
For HYROX you want a firm, stable trainer with a low-to-moderate heel drop (roughly 4–8mm), a grippy flat outrsole for sled traction, and enough responsiveness to run 8km. A hybrid or lightweight...
Can Runners Win at HYROX Without Lifting Heavy?
Runners can podium at amateur HYROX without ever lifting heavy, but almost none win the sharp end without strength work. Half the course is running, so a strong aerobic engine buys huge...
What Is 4-Way Stretch and Why It Matters for Lunges and Sleds
4-way stretch is fabric that stretches and recovers in all directions, horizontally and vertically, so it moves with the body through deep lunges, sled drives and full-range work without restricting or bagging...
What Should You Eat Before a HYROX Race?
Before a HYROX race, eat a carbohydrate-rich, low-fat, low-fibre meal 2–4 hours out — around 1–2g of carbohydrate per kg of bodyweight — then a small carb top-up 30–60 minutes before your...
How Many Times a Week Should You Train for HYROX?
Most HYROX athletes should train three to five times a week. Three well-chosen sessions is enough to prepare for a first Open race and to hold fitness with a full diary; four...
The THETA Data Engine: How Athlete Signals Become Your Next Training Block
The THETA data engine turns your training signals, meaning logged sessions, retests and race splits, into your next training block, so the plan adapts to what you actually did rather than what...
Race Simulations at the Sharp End: How Often Elites Rehearse the Full Event
Elites rehearse the full HYROX event less often than amateurs expect, typically a handful of times per race build, with more frequent part-simulations in between. THETA's analysis of publicly logged elite training...
The One-Bag HYROX Race Kit for Travelling to Events
The one-bag HYROX race kit for travelling is a single holdall carrying your race clothing, a warm layer, shoes, fuel and essentials, chosen so nothing is wasted and everything earns its place....
Why Adaptive Programming Wins: What Elite Athletes Do When Training Breaks Down
Adaptive programming wins because training never goes to plan. Illness, travel, poor sleep and missed sessions are constant, and the athletes who adjust rather than push through improve fastest. THETA's analysis of...
How Often Do Elite HYROX Athletes Actually Touch the Stations?
Elite HYROX athletes touch the actual stations far less often than most amateurs assume. Much of their week is running and general strength, with dedicated full-station work reserved for specific blocks and...