Rowing Endurance for Hyrox
Rowing endurance for HYROX: understand easy training, intensity zones and the limits of the evidence, then plan practice around the actual race sequence.
·5 min read
Training Intelligence
HYROX® Training Blog – Page 5
Performance guides, race strategy, and station-by-station breakdowns, written for HYROX® athletes by HYROX® athletes.
168 articles
Hyrox Race Day Checklist: What to Bring
Complete HYROX® race day checklist covering essential gear, nutrition, mental prep, and pacing strategies. Get race-ready with our expert guide.
·5 min read
Sled Pull vs Push Differences
Compare HYROX Sled Push and Sled Pull using current Singles weights, movement rules, muscle functions and practical training options.
·5 min read
Hyrox Mixed Doubles: Training for Co-Ed Teams
HYROX® Mixed Doubles pairs one male and one female athlete. See the division rules, station weights, and strategy tips that make mixed pairs competitive.
·5 min read
Sled Push Benefits: Evidence and Practice
What sled-push research can tell HYROX athletes about muscle activity, sprint training and practical preparation—and where the evidence stops.
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Burpee Broad Jump Alternatives
BBJ alternatives can train selected parts of the Burpee Broad Jump, but no reviewed exercise is a validated complete substitute for the race movement.
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SkiErg Technique Drills
Six SkiErg practice options: movement contrast, trunk initiation, finish awareness, rhythm, alternating pulls and video review. Manufacturer cues with clear limits.
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8-Week Hyrox Training Plan for Beginners
An adjustable eight-week HYROX preparation framework with running, strength, station practice and a reduced final week. Check current division rules.
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Hyrox Recovery Workout: Active Rest Days
The 48–72 hours after a HYROX® race require active recovery, not rest. Here's the exact protocol to rebuild without digging a deeper hole.
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Hyrox Sub-60 Plan: Elite Programming
Sub-60 HYROX® puts you in the top 5% of finishers. This HYROX® training program shows you the exact running and station benchmarks you need to hit.
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Sled Pull for Beginners
Beginner’s guide to the HYROX Sled Pull: current Singles weights, four 12.5 m lengths, a practical learning progression and equipment alternatives.
·5 min read
Hyrox Training Schedule: 3, 4, or 5 Days/Week
The HYROX® training program that actually fits your week. A proven 7-day schedule built on Repz division benchmarks.
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Hyrox Plan: Gym Only (No Sled/SkiErg)
No sled or SkiErg? This HYROX® training plan uses standard gym equipment with smart substitutions — based on recent seasons of race data.
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Hyrox vs CrossFit: Which Is Right for You?
HYROX® and CrossFit both test fitness under fatigue, but the format, movements, and accessibility differ significantly. Here's a clear breakdown.
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Sandbag Lunge Race Tips: Station 7
Master HYROX® lunges with proven training strategies, proper form techniques, and race-day tactics to conquer Station 7's challenging 200m workout.
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Hyrox for Beginners: First Race Guide
A first HYROX combines eight 1 km runs with eight fixed workout stations. Choose the division and preparation plan from the current rules, your health, experience and tested capacity.
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Hyrox Pacing Plans: 90, 75, 60 Min Targets
A HYROX finish-time plan must budget all eight runs, eight stations and Roxzone time. Generic sub-60, sub-75 or sub-90 split tables cannot determine an individual’s feasible pace.
·5 min read
Hyrox Race Week: 7-Day Taper Guide
Nail your HYROX® race preparation with this week-by-week guide. Tapering, nutrition, gear checks, and race-morning routines backed by Repz data.
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Concept 2 SkiErg Review
Concept2 SkiErg review based on manufacturer documents: HYROX use, PM5 memory, ErgData connections, mounting, maintenance and dated US prices.
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HYROX Doubles Strategy: Build Your Station and Run Plan
Build a HYROX Doubles plan for all eight stations, shared running and legal changeovers. Includes an adaptable split example and a station-card template.
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One Arm Farmers Carry: Unilateral Strength Guide
A one-arm farmers carry is a unilateral training variation. HYROX races use a bilateral 200 m carry, so transfer and programming should be described cautiously.
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Hyrox Doubles Training Plan: Partner Programming
A 12-week HYROX® Doubles training plan built around the alternating station format. Split sessions, partner workouts, and pacing strategies included.
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Lactate Threshold for Hyrox
Master lactate threshold training for HYROX® with hybrid workout protocols, at-home testing methods, and pacing strategies to dominate race day.
·5 min read
Zone 2 Training for Hyrox: Build Your Aerobic Base
Why zone 2 training is the foundation of HYROX® performance. Target heart rates, session structure, and how to build your aerobic base for race day.
·5 min read