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...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel
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...
Reverse Periodisation: Does It Make Sense for HYROX?
Reverse periodisation, starting with short, high-intensity work and building toward longer volume as the race nears, makes only partial sense for HYROX. Because HYROX is roughly half running over 8km, most athletes...
The Art of the Race-Week Taper: Volume Down, Sharpness Up
A race-week taper for HYROX means cutting training volume by roughly 40-60% while keeping intensity sharp, so you arrive at the start line fresh but not flat. Drop the length of your...
Maintenance Blocks: Holding Fitness When Life Gets Busy
A maintenance block holds your HYROX fitness through a busy patch by cutting volume sharply while keeping intensity: two or three short, focused sessions a week that preserve what you built without...
How to Come Back After Illness Without Losing the Block
To come back after illness without losing the block, return gradually: resume easy aerobic volume first, delay hard sessions until symptoms have fully cleared, and adjust the block's timeline rather than trying...
Training Age: Why Your Mate's Plan Won't Work for You
Your mate's plan won't work for you because training age, how many years of consistent, structured training your body has behind it, changes what stimulus you need and how fast you recover....
The Minimum Effective Dose: Periodising on 4-5 Hours a Week
The minimum effective dose for HYROX on 4-5 hours a week is three or four focused sessions that still follow real periodisation: one hard run, one strength-endurance session, one or two easy...
Intensity Distribution Across a HYROX Season
Intensity distribution across a HYROX season should be polarised, roughly 80% of your training time easy and around 20% hard, with the exact balance shifting block to block as you move from...
How to Periodise Strength Training Inside a HYROX Plan
You periodise strength inside a HYROX plan by shifting emphasis across blocks: general maximal strength in the base, conversion to strength endurance in the build, and light maintenance in the race block...
How Deloads Actually Work: The Physiology of Backing Off
A deload works by temporarily reducing training stress, usually cutting volume by around 40-60% while keeping some intensity, so accumulated fatigue clears and the fitness you built during hard weeks finally surfaces....
How to Periodise a Year With Two HYROX Races
To periodise a year with two HYROX races, treat the season as two linked cycles: a full Base → Build → Race build into your first event, a short recovery and re-base...
How Long Should a HYROX Training Block Be?
A HYROX training block should last 3 to 6 weeks, long enough to drive a genuine adaptation but short enough to keep the stimulus fresh and manageable. Base blocks sit at the...
What Is Periodisation? The HYROX Athlete's Plain-English Guide
Periodisation is the practice of dividing your HYROX training into distinct blocks, each with one clear job, building an aerobic base, sharpening race-specific fitness, or peaking for a date, so that fitness...