HYROX guides
Everything you need for HYROX, from the eight stations and pacing to training plans, kit and race day. Written by the coaches at an official HYROX affiliated gym.
HYROXWhat is HYROX? A complete guideWhat is HYROX? The race format, the eight stations, the divisions, what race day is like and how to start training, explained by a UK coach.HYROXHYROX divisions explained: Open, Pro, Doubles and RelayHYROX divisions explained: how Open, Pro, Doubles and Relay work, who each one suits, and how to choose the right category for your first race.HYROXThe eight HYROX stations explainedThe eight HYROX stations explained in race order: what each one demands, where most people lose time, and the single fix that helps most at each.HYROXSkiErg technique for HYROXSkiErg technique for HYROX: how to set up, pull with your lats and hips, choose a damper setting and pace the first 1,000 m station without blowing up.HYROXSled push technique for HYROXSled push technique for HYROX: body angle, arm position, footwork, turning at the ends and how to train the 50 m push so the sled never stops on race day.HYROXSled pull technique for HYROXSled pull technique for HYROX: how to use your legs and body weight on the rope, manage the rope, protect your grip and train the 50 m pull properly.HYROXBurpee broad jump techniqueBurpee broad jump technique for HYROX: the movement standard, how far to jump, how to hold a steady rhythm over 80 m and how to train it safely.HYROXRowing technique for HYROXRowing technique for HYROX: the stroke sequence, damper and stroke rate, fast foot strap routines and how to use the 1,000 m row to reset for the second half.HYROXFarmers carry technique for HYROXFarmers carry technique for HYROX: how to grip the kettlebells, hold posture, walk fast and plan set-downs so the 200 m carry costs as little time as possible.HYROXSandbag lunges technique for HYROXSandbag lunges technique for HYROX: bag position, step length, the knee touch standard and how to pace 100 m of walking lunges on tired legs without stopping.HYROXWall balls technique for HYROXWall balls technique for HYROX: stance, squat depth, the throw and catch, how to break 100 reps into smart sets and how to train them when your legs are tired.HYROXThe Roxzone: how to win time in transitionsThe HYROX Roxzone explained: what it is, where first timers lose minutes, how to learn the layout and a simple routine for fast, calm transitions.HYROXHYROX pacing strategyHYROX pacing strategy: how to set run and station targets, use effort and heart rate, avoid the classic fast start and finish strong at the end.HYROXCompromised running: how to train for itCompromised running for HYROX: why your legs feel like concrete after the sleds and lunges, how to train running on tired legs, and sessions to try.HYROXA 12-week HYROX training planA 12-week HYROX training plan in four phases: base, build, race-specific and taper, with sample weeks, progressions and how to adjust when life gets in the way.HYROXHYROX training for complete beginnersHYROX training for complete beginners: how to build a base from scratch, learn the stations safely, start running and know when to book a first race.HYROXHow to train for HYROX DoublesHow to train for HYROX Doubles: choosing a partner, splitting the stations, running as a pair, fast handovers and the best sessions to do together.HYROXHYROX Relay: how it works and how to prepareHYROX Relay explained: how the four-person format works, how to pick your running order, how to train for your leg and how to nail handovers in the Roxzone.HYROXHYROX race day checklistA HYROX race day checklist: what to do in the final week, what to pack, what to eat on the morning and how to use the hour before your wave.HYROXHYROX shoes and kitHYROX shoes and kit: what to look for in a race shoe, what to wear, whether you need gloves or knee sleeves, and the kit mistakes that cost first timers time.HYROXHYROX race day nutritionHYROX race day nutrition: what to eat the day before, breakfast timing, caffeine, whether you need fuel during the race and how to refuel once you finish.HYROXHow to taper for HYROXHow to taper for HYROX: how long to taper, what to cut and what to keep, a sample final ten days and the common mistakes that leave people flat on race day.HYROXStrength training for HYROXStrength training for HYROX: the lifts that carry over to the stations, how many sessions to do, sets and reps, and how to fit lifting around running.HYROXRunning training for HYROXRunning training for HYROX: how much to run each week, the three types of run you need, the key sessions and how to build up without shin or calf injuries.HYROXHow to improve your HYROX timeHow to improve your HYROX time: read your splits, find where the minutes went, fix run fade, slow stations and transitions, then plan your next block.HYROXHYROX over 40HYROX over 40: how training needs change with age, why strength comes first, how to plan recovery, protect joints and tendons, and eat to support hard training.HYROXHYROX for womenHYROX for women: divisions and categories, strength for the sleds, fuelling and iron, training around your cycle, and pelvic floor health.HYROXTraining for HYROX in a gym vs at homeTraining for HYROX at home vs in a gym: what you can train well with little kit, what really needs a gym, smart substitutes and a week that combines both.HYROXWhat is a HYROX affiliated gym?What is a HYROX affiliated gym? What affiliation generally means, why it can help your race preparation and what to look for in any gym you train at for HYROX.HYROXHYROX vs CrossFitHYROX vs CrossFit: how the formats, skills, physical demands and competitions differ, who each one suits, and whether it makes sense to train for both.HYROXHYROX vs running racesHYROX vs running races: how effort, pacing, muscle demands and training differ from a 10k or half marathon, and what each sport can teach the other.HYROXMistakes to avoid in your first HYROXThe most common mistakes in a first HYROX race, from a fast first run and no-reps to miscounted laps and new kit, and exactly how to avoid each one.HYROXRecovering after a HYROX raceRecovering after a HYROX race: what to do in the first hours, how to handle the next three days, when to train again and the warning signs to know.HYROXHeart rate training for HYROXHeart rate training for HYROX: how to find your real numbers, set simple zones, balance easy and hard sessions, and use heart rate to pace the race sensibly.HYROXBuilding your engine for HYROXBuilding your engine for HYROX: what aerobic fitness really means, the three layers to train, how to use bikes, rowers and runs, and sample sessions.HYROXGrip and forearm endurance for HYROXGrip and forearm endurance for HYROX: which stations drain your grip, how to train it through the week and how to save your hands for the farmers carry.HYROXLeg endurance for lunges and wall ballsLeg endurance for HYROX lunges and wall balls: build the strength base, add high-rep and paired sessions, and protect your knees as the volume grows.HYROXHYROX simulation workoutsHYROX simulation workouts: full, half and mini simulations, how often to do them, sample sessions to try and what to measure so each one improves your race.HYROXWhat a HYROX class looks likeWhat a HYROX class looks like: the usual structure, strength, engine and race-focused sessions, how scaling works and how to get the most from each.HYROXHYROX first timer questions answeredHYROX first timer questions answered: fitness needed, walking, resting, no-reps, lap counting, what to wear, water, spectators and what happens after.HYROXHow long does HYROX take?How long does HYROX take? Typical finish time ranges, what affects your time, where the minutes go and how to set a realistic goal for your first race.HYROXHYROX injury preventionHYROX injury prevention: the common problem areas, how to manage training load, the strength work that protects you and what to do when a niggle appears.HYROXHow to warm up for HYROXHow to warm up for HYROX: a 20-minute race day routine, how to time it around your wave, how to stay warm in the start pen and how to warm up for training.HYROXBreathing for HYROXBreathing for HYROX: rhythmic breathing on the runs, patterns for each station, bracing without holding your breath and how to recover your breath fast.HYROXThe mental side of HYROXThe mental side of HYROX: managing nerves, breaking the race into chunks, cue words and self-talk, and how to get through the dark patch.
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