HYROX Sandbag Lunges: Technique, Leg-Saving Pacing and Prep Workouts
HYROX sandbag lunges are 100m of walking lunges with a sandbag on your shoulders (20kg for Open men, 10kg for Open women) done seventh, just before the final run and wall balls....
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel
HYROX Farmers Carry: Grip Training and Turn Strategy
The HYROX Farmers Carry is 200m carrying two kettlebells (24kg each for Open men, 16kg each for Open women) done sixth, right after the row. Success comes down to grip endurance and...
HYROX Burpee Broad Jumps: The Energy-Saving Technique
HYROX burpee broad jumps cover 80m of chest-to-floor burpees, each followed by a two-footed forward jump. The energy-saving technique is to keep them low and rhythmic: minimal jump height, a controlled step-in...
HYROX Wall Balls: Standards, No-Rep Rules and How to Go Unbroken
HYROX wall balls require men to throw a 6kg ball to a 3m target and women a 4kg ball to a 2.7m target, for 100 reps in Open (75 in some divisions)...
How to Pace the HYROX SkiErg: Splits by Target Finish Time
To pace the HYROX SkiErg, treat the 1000m opener as a controlled effort, not a race. Aim for a split roughly 8-12 seconds per 500m slower than your all-out 1000m time. It...
HYROX Sled Pull Technique: The Rope Method That Saves Your Grip
The fastest, most grip-efficient HYROX sled pull uses a hand-over-hand rope method with a low, seated-back body position, driving with the legs and heels rather than yanking with the arms. Sitting your...
Off-Season HYROX Training: What to Build When There's No Race Booked
Off-season HYROX training is the time to build the qualities you cannot develop under race pressure: a deeper aerobic base, raw maximal strength, technique on your weak stations, and long-term durability. With...
Training for Back-to-Back HYROX Races: 4, 6 and 8 Weeks Apart
Training for back-to-back HYROX races means treating the first race as a peak and the gap as a recover-then-sharpen cycle rather than a full training block. With 4 weeks apart you mostly...
How to Retest Your 5K for HYROX Training (and What Your Time Prescribes)
To retest your 5K for HYROX training, run an all-out 5km on a flat course or track after two easy days, ideally every 4-6 weeks, and use the result to reset your...
What to Do the Week After a HYROX Race: Recovery and Next-Block Planning
The week after a HYROX race should be built around active recovery, not rest alone: 2-3 days of complete or very light movement, then gentle zone 2 sessions, plus honest analysis of...
How Long Before HYROX Should You Start Training? By Current Fitness Level
How long before HYROX you should start training depends on your current fitness: complete beginners need 16 to 20 weeks, recreational gym-goers 12 to 16 weeks, and experienced hybrid or endurance athletes...
HYROX vs CrossFit Training: What Transfers and What Doesn't
HYROX and CrossFit share a foundation of engine, strength and mental grit, but a large slice of CrossFit training does not transfer directly. CrossFit builds broad capacity across gymnastics, Olympic lifting and...
Can You Train for HYROX and a Marathon at the Same Time?
You can train for HYROX and a marathon at the same time, but it is a compromise: the two demand different intensities and recovery, so you will progress more slowly in both...
How to Taper for a HYROX Race: The Final 14 Days
To taper for a HYROX race, reduce your training volume by roughly 40-60% over the final 14 days while keeping short, race-pace efforts to stay sharp. The goal is to shed accumulated...
HYROX Strength Standards: How Strong Is Strong Enough?
For HYROX, "strong enough" means enough strength to move the fixed station loads efficiently without them limiting you, not maximal powerlifting numbers. As a practical guide, an Open male benefits from a...
Zone 2 Training for HYROX: How Slow, How Often and Why It Works
Zone 2 training for HYROX is easy, conversational-pace aerobic work at roughly 60-70% of your maximum heart rate. You should do the majority of your running here, typically two to four sessions...