What to Wear for a HYROX Relay Leg
For a HYROX relay leg, wear the same light, sweat-wicking race kit you would for a solo race, a fitted singlet or race top and race shorts, because you still run 1km...
HYROX Intel
Perspectives on the sport. Written by our Athletes, and our Founders.
Hyrox Intel
How to Convince Your Mates to Enter a HYROX Doubles
The best way to convince your mates to enter a HYROX doubles is to sell the shared workload and the fun, not the suffering: in doubles you split every station between two...
Mid-Race Fuelling for HYROX: Do You Need Carbs During a 60-90 Minute Race?
Most HYROX athletes do not strictly need carbohydrate during a 60–90 minute race if they arrive well fuelled, because muscle glycogen can power an effort of that length. As of 2026, mid-race...
HYROX Grip Solutions: Bare Hands vs Grips vs Chalk by Station
For most HYROX athletes the best grip solution is bare hands plus chalk, with gymnastics-style grips reserved only for those prone to tearing on the sled pull. Chalk dries sweat and improves...
The HYROX Pacing Calculator: Build Your Race Plan From a Target Time
To build a HYROX race plan from a target time, divide your goal into three budgets: running (roughly 50%), stations (roughly 40%) and roxzone transitions (roughly 10%). As of 2026, a sub-90...
Do You Wear Compression for a HYROX Race? An Honest Take
For a HYROX race in 2026, compression kit is optional and largely a matter of preference and fit, not a proven performance gain. Many athletes race in fitted synthetic shorts or tights...
How to Break 90 Minutes in HYROX: The Complete Splits Blueprint
To break 90 minutes in HYROX you need to average roughly 5:30–6:00 per running kilometre and keep your combined station time under about 42–45 minutes, leaving your transitions tight. That means holding...
The Roxzone Explained: Why Athletes Lose 6+ Minutes Between Stations
The Roxzone is the central transition area in HYROX where you move between each run and station, and the clock never stops while you are in it. Athletes lose 6+ minutes across...
Why Your HYROX Plan Should Change Every Block (Adaptive Programming Explained)
Your HYROX plan should change every block because your body adapts to a stimulus in roughly 4–8 weeks and then stops improving from it — repeating the same sessions produces diminishing returns....
Should You Deload for HYROX? The 3:1 Loading Wave Explained
Yes, you should deload for HYROX. The 3:1 loading wave means three weeks of progressively harder training followed by one lighter recovery week — cutting volume by roughly 40–50% while keeping some...
How to Choose Race Kit for a Cold-Venue HYROX
For a cold-venue HYROX in 2026, race in the same lightweight, sweat-wicking kit you always would, then manage the cold with a disposable warm layer for the start pen that you shed...
HYROX at 40+: What Changes and How Masters Athletes Should Train
HYROX at 40+ is highly achievable — the race format and weights are identical to younger age groups, and HYROX runs dedicated age-group categories from 40–44 upward. What changes is recovery: masters...
What Is a Good First HYROX Time? Realistic Targets for Beginners
A good first HYROX time for most Open beginners is between 1 hour 20 minutes and 1 hour 45 minutes, with anything under 90 minutes considered strong for a debut. In THETA's...
How Hybrid Athletes Structure Their Year: Racing, Building and Deloading
Hybrid athletes structure their year into alternating blocks: base-building phases that develop the aerobic engine and general strength, race-focused build phases that sharpen HYROX-specific fitness, and planned deloads and off-seasons that consolidate...
Race Singlet vs Tech Tank for HYROX: The Real Difference
The real difference between a race singlet and a tech tank for HYROX is purpose: the Race Singlet is a stripped-back, race-day shell built for the lightest possible top, while the Tech...
HYROX Gifts for Athletes: The 2026 Guide Non-Athletes Can Trust
The best HYROX gifts as of 2026 are performance apparel, quality training shoes, grip and recovery kit, and a training plan subscription — practical items a competitor will actually use. If you...