HYROX® Bible
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
A
A-Skips
Rhythmic skipping drill with an exaggerated knee lift and quick ground contact, commonly used before runs to groove sprint mechanics and ankle stiffness.
Ab Crunch Machine
Selectorised machine that guides spinal flexion against resistance to isolate the rectus abdominis without loading the hip flexors.
Ab Rollout
Core anti-extension exercise using a wheel or barbell, rolling out from kneeling while keeping a rigid trunk to challenge the deep abdominals and lats.
Ab Wheel
A small wheel with handles used for ab rollouts. One of the most effective core strengthening tools for building the trunk stability demanded by HYROX stations.
Abdominals
The rectus abdominis (six-pack) and transverse abdominis muscles of the anterior core. Provide trunk flexion and anti-extension stability essential for every HYROX station - from SkiErg crunch power to Farmers Carry postural endurance.
Abduction
Abduction is a movement that takes a limb away from the body midline, such as raising the arm to the side in a lateral raise.
Abductors
The hip abductors (gluteus medius, minimus, and TFL) move the leg away from the body midline and stabilize the pelvis during single-leg movements.
Active Recovery
Low-intensity movement performed on rest days to promote blood flow and reduce muscle soreness without adding training stress.
Adduction
Adduction is a movement that brings a limb toward the body midline, such as the squeeze phase of a cable fly or inner thigh exercise.
Adductors
The inner thigh muscles (adductor magnus, longus, and brevis) that stabilize the legs during lateral and forward movement. Prevent knee collapse during lunges and provide medial stability across all running segments.
Aerobic Base
The foundation of cardiovascular fitness built through consistent low-to-moderate intensity training. Essential for HYROX endurance.
Aerobic Capacity
The maximum amount of oxygen the body can utilize during sustained exercise. Directly determines endurance performance in HYROX running segments.
Aerobic Endurance
The ability to sustain moderate-intensity exercise for extended periods using oxygen-based energy systems. The primary fitness quality tested across a full HYROX® race.
Aerobic Fitness
The body’s ability to use oxygen efficiently during sustained exercise. The foundation of HYROX® performance - built through Zone 2 training, running, and longer station circuits.
Age Group
Sub-categories within HYROX divisions that rank athletes against others in their age bracket (e.g., 30-34, 35-39).
Air Squat
A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
American Kettlebell Swing
Full-range swing variation finishing with the kettlebell locked out overhead, demanding more shoulder mobility and control than the Russian style.
AMRAP
As Many Reps (or Rounds) As Possible within a set time. A common training format for building work capacity.
Anaerobic Capacity
The total amount of energy available from anaerobic metabolism. Higher anaerobic capacity lets HYROX® athletes sustain intense station efforts without collapsing.
Anaerobic Threshold
The exercise intensity above which anaerobic energy production significantly supplements aerobic metabolism, leading to rapid fatigue.
Anterior
Anterior refers to the front side of the body. The anterior chain includes muscles like the quadriceps, hip flexors, and abdominals.
Anterior Chain
The muscles on the front of the body - quads, hip flexors, abs, and chest. The anterior chain drives knee extension, running, and pushing movements in HYROX®.
Arnold Press
Rotating the palms from facing you to facing forward while pressing dumbbells overhead takes the shoulders through an extended range of motion.
Assault Bike
An air-resistance stationary bike using both arms and legs. Popular in HYROX training for high-intensity cardio intervals.
ATP
Adenosine triphosphate - the molecule that directly fuels every muscle contraction. All energy systems (aerobic and anaerobic) ultimately produce ATP to power HYROX® performance.
Atrophy
The loss of muscle size and strength due to inactivity, injury, or insufficient training stimulus. The opposite of hypertrophy.
Autonomic Nervous System
The system controlling involuntary functions (heart rate, digestion, recovery). Its two branches - sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) - must be balanced for optimal HYROX® recovery.
Average HYROX Time
The typical completion time for a HYROX race, varying by division and gender. Open division averages range from roughly 90 minutes for experienced athletes to 120+ minutes for first-timers.
Average HYROX® Finish Time Doubles
Average HYROX® Doubles finish times and how partner performance affects overall race results.
Average HYROX® Pro Time
Average finish times in the HYROX® Pro division and what separates competitive from elite-level athletes.
Average HYROX® Relay Time
Average HYROX® Relay finish times and what to expect when racing as a team of four.
Average HYROX® Time for Men
Average HYROX® finish times for men by division and age group, with percentile rankings from Repz data.
Average HYROX® Time Women
Average HYROX® finish times for women across all divisions and age groups, based on recent seasons of race data.
B
B-Skips
Form drill that adds a leg extension and active pawing motion to the A-skip, reinforcing hamstring control and an efficient foot strike for runners.
Back Extension
Hinging over a 45-degree or horizontal bench and raising the torso strengthens the lower back, glutes and hamstrings.
Back Squat
Foundational barbell lift with the bar across the upper back, training the quads, glutes, and trunk and underpinning leg strength for sled pushes.
Band Pull Apart
Holding a resistance band at arm's length and stretching it apart across the chest strengthens the rear delts and upper back, a popular warm-up for shoulder health.
Banded Lateral Walk
A compound exercise used in HYROX training.
Barbell
A long metal bar loaded with weight plates on each end. The foundation for compound lifts like squats, deadlifts, bench press, and thrusters used in HYROX training.
Barbell Bench Press
Classic upper-body strength lift performed lying on a bench, pressing a loaded barbell from the chest to lockout to develop the pecs, front delts, and triceps.
Barbell Bent Over Row
Rowing a barbell to the torso from a hinged stance builds the lats, rhomboids and lower back, strength that carries over to the HYROX sled pull.
Barbell Curl
Both hands grip a straight bar and curl it from the thighs to shoulder height, allowing heavier biceps loading than most dumbbell variations.
Barbell Deadlift
A pull exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Pull station.
Barbell Decline Bench Press
Bench pressing on a decline angle directs more of the load to the lower chest and usually permits slightly heavier lifts than the flat version.
Barbell Hip Thrust
With the upper back braced on a bench and a barbell across the hips, this lift trains the glutes through full hip extension under heavy load.
Barbell Incline Bench Press
Inclining the bench during a barbell press shifts the emphasis toward the upper chest and front delts while still allowing heavy loads.
Barbell Lunge
A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
Barbell Push Press
Leg drive from a shallow knee dip helps send the barbell overhead with more weight than strict pressing, building power that helps on wall balls.
Barbell Reverse Lunge
Loading a reverse lunge with a barbell across the upper back allows heavier single-leg training while staying easier on the knees.
Barbell Romanian Deadlift
Lowering a barbell down the thighs with soft knees and a flat back loads the hamstrings and glutes through the hip hinge.
Barbell Shoulder Press
Strict overhead pressing of a barbell from the shoulders builds the delts, triceps and upper-back stability with no help from the legs.
Barbell Shrug
Upper-trap isolation exercise where you lift your shoulders straight up while holding a loaded barbell, with no elbow bend.
Barbell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Push station.
Barbell Upright Row
Compound shoulder exercise pulling a barbell vertically up the torso with a close grip, targeting the deltoids and upper trapezius.
Barbell Walking Lunge
Stepping forward into alternating barbell lunges builds the quads and glutes and closely mirrors the sandbag lunge station in a HYROX race.
Bench
A flat or adjustable padded platform used for pressing and rowing exercises. Adjustable versions allow incline and decline positions for training variety.
Bench Dip
Placing the hands on a bench behind the body and bending the arms to lower the hips loads the triceps using only bodyweight.
Biceps
The two-headed muscle on the front of the upper arm responsible for elbow flexion and forearm supination. Engaged during Sled Pull hand-over-hand rope work, Rowing stroke, and maintaining grip during Farmers Carry.
Bicycle Crunch
Alternating elbow-to-opposite-knee crunches with a pedaling leg motion work the obliques and rectus abdominis in one continuous core exercise.
Bike
A cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Rowing station.
Bilateral Training
Exercises that work both limbs simultaneously (squats, deadlifts, bench press). Allows heavier loads for maximum strength and power development for HYROX®.
Body Composition
The ratio of fat mass to lean mass (muscle, bone, water) in the body. For HYROX®, optimizing body composition - more muscle, less excess fat - improves power-to-weight ratio.
Body Fat Percentage
The proportion of total body weight that is fat tissue. Lower body fat (within healthy ranges) improves power-to-weight ratio for HYROX® running and bodyweight stations.
Bodyweight Bulgarian Split Squat
Rear-foot-elevated split squat done without added load, building single-leg strength, balance, and hip stability before progressing to weights.
Bodyweight Calf Raise
A bodyweight isolation exercise used in HYROX training.
Box Jump
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Brachialis
The brachialis is the deep upper arm muscle beneath the biceps that contributes significantly to elbow flexion strength.
Brachioradialis
The brachioradialis is the prominent forearm muscle responsible for elbow flexion, especially during neutral-grip movements like hammer curls.
Brick Session
A training session combining two disciplines back-to-back (e.g., running + sled push) to simulate race-day fatigue.
Broad Jump
A bodyweight explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Burpee Broad Jumps station.
Burpee
A bodyweight explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Burpee Broad Jumps station.
Burpee Box Jump
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Burpee Broad Jumps station.
Burpee Broad Jump
The fourth HYROX station. Athletes perform 80m of burpee broad jumps - a burpee followed by a standing broad jump forward.
Burpee Broad Jump Muscles Worked: Full Breakdown
The muscles worked during a burpee broad jump: quads, glutes, chest, shoulders, triceps, hip flexors, and core - combining a push-up with an explosive jump.
Burpee over Dumbbell
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Burpee Broad Jumps station.
Burpee to Plate
A explosive exercise used in HYROX training. Directly supports the Burpee Broad Jumps station.
Butt Kicks
Warm-up drill in which the heels flick up toward the glutes with each stride, activating the hamstrings and encouraging quick leg turnover.
C
Cable Bicep Curl
Bicep curl performed with a cable pulley, keeping constant tension on the biceps throughout the movement unlike free-weight curls.
Cable Chest Press
Pressing cable handles forward from a standing or seated position works the chest and triceps with resistance that stays constant to lockout.
Cable Fly
Pec isolation exercise using cables from both sides, maintaining constant tension on the chest muscles throughout the full arc of motion.
Cable Kickback
Glute isolation exercise using a low cable attachment at the ankle, extending the leg back to target the gluteus maximus.
Cable Lateral Raise
Single-arm lateral raise using a low cable pulley, providing consistent tension on the medial deltoid throughout the movement.
Cable Machine
A gym apparatus with adjustable pulleys and cable attachments. Provides constant tension through the full range of motion for isolation and functional exercises.
Cable Pull Through
Driving the hips forward against a rope attached to a low cable teaches the hinge pattern and loads the glutes without compressing the spine.
Cable Reverse Fly
Rear-delt exercise using dual cables to draw the arms out and back in a reverse fly motion, isolating the posterior deltoids and rhomboids.
Cable Rope Tricep Extension
Tricep pushdown variation using a rope attachment, allowing the wrists to rotate outward at the bottom for a stronger contraction.
Cable Row
Seated pulling exercise using a cable machine to draw a handle toward the torso, training the lats, rhomboids, and biceps through a smooth arc.
Cable Upright Row
Lifting a cable attachment vertically along the body to chest height targets the side delts and traps under constant tension.
Cadence
Steps per minute while running (also: strokes per minute on a rower/SkiErg). Optimal cadence (~170-180 spm) improves running economy and reduces injury risk in HYROX®.
Caloric Deficit
Consuming fewer calories than the body burns, resulting in weight loss. Must be managed carefully during HYROX® training to avoid muscle loss and performance decline.
Calves
The gastrocnemius and soleus muscles of the lower leg, responsible for ankle plantarflexion. Provide push-off power during 8km of running, stability during Farmers Carry, and drive during Sandbag Lunges and Wall Ball squats.
Capillary Density
The number of tiny blood vessels surrounding muscle fibers. Greater capillary density improves oxygen delivery and waste removal during prolonged HYROX® efforts.
Carb Loading
Increasing carbohydrate intake in the 24-48 hours before a HYROX race to maximize glycogen stores and sustain energy across all 16 segments.
Carbohydrate Loading
Increasing carb intake in the days before a race to maximize glycogen stores. A proven strategy for endurance events like HYROX® that last 60-120+ minutes.
Cardiac Output
The volume of blood the heart pumps per minute (heart rate × stroke volume). Higher cardiac output delivers more oxygen to working muscles during HYROX® races.
Cardio Base
The foundation of aerobic fitness established through consistent low-to-moderate intensity training, enabling sustained performance across all 8 HYROX running segments.
Cardiovascular Endurance
The ability of the heart, lungs, and blood vessels to sustain prolonged exercise. The aerobic backbone of every HYROX® race, built primarily through Zone 2 running.
Carioca
Lateral warm-up drill where you travel sideways crossing one foot in front of then behind the other, improving hip mobility and footwork coordination.
Catch Position
The starting position of the rowing stroke - shins vertical, arms extended, body leaning slightly forward. A strong catch sets up an efficient drive on every HYROX® row.
Chest
The pectoralis major and minor muscles responsible for shoulder flexion, adduction, and horizontal pressing. Powers the push-off in Sled Push, the floor press phase of every Burpee Broad Jump, and contributes to SkiErg force production.
Chin Up
Underhand-grip pull-up that trains the biceps more directly than a standard pull-up while still building significant lat and upper-back strength.
Clam Shell
Hip-abduction exercise performed lying on your side with knees bent, opening the top knee like a clamshell to strengthen the gluteus medius.
Close Grip Bench Press
Narrowing the grip on a bench press shifts much of the workload from the chest to the triceps while still permitting heavy weights.
Close Grip Lat Pulldown
Pulling a cable bar down to the upper chest with a narrow hand position shifts emphasis to the lats and biceps compared with the wide-grip pulldown.
Competition Sled
The weighted sled used for Sled Push and Sled Pull stations. Loaded to specific weights based on division and gender.
Compound Exercise
Multi-joint movements that work several muscle groups simultaneously (squats, deadlifts, pull-ups). The most time-efficient and HYROX®-specific way to build strength.
Compound Movement
An exercise that engages multiple joints and muscle groups simultaneously. Examples: squat, deadlift, sled push.
Concentration Curl
Seated bicep curl where the elbow braces against the inner thigh to eliminate momentum and isolate the biceps brachii through a strict range of motion.
Concentric
The phase of a movement where the muscle shortens under load. The upward phase of a squat or the pull phase of a row.
Concept2 Rower
The official rowing machine used in HYROX competition. An air-resistance ergometer measuring distance, pace, and power.
Concept2 SkiErg
The official ski ergometer used in HYROX competition. Simulates cross-country skiing with a dual-handle pull-down mechanism.
Connective Tissue
Structural tissue (tendons, ligaments, fascia, cartilage) that supports and connects muscles and joints. Adapts slower than muscle - requiring gradual training progression.
Cool Down
A low-intensity activity performed after training to gradually lower heart rate and begin the recovery process.
Core Stability
The ability of the trunk muscles to maintain spinal alignment and transfer force efficiently, essential for every HYROX station and running with fatigue.
Cortisol
A stress hormone that rises during intense exercise and chronic stress. Chronically elevated cortisol breaks down muscle and impairs recovery - a warning sign of overtraining.
Cross-Training
Training in activities outside your primary sport to improve overall fitness. Swimming, cycling, and yoga complement HYROX.
Crunch
Basic core exercise that curls the shoulders off the floor toward the pelvis, shortening the rectus abdominis through a small, controlled range.
D
Dead Bug
Lying on your back with arms and legs raised, you slowly lower opposite limbs while keeping the lower back flat to build deep core control.
Dead Hang
A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Decline Push Up
A bodyweight push exercise used in HYROX training.
Deload Week
A planned week of reduced training intensity and volume to allow recovery and adaptation between hard training blocks.
Deltoids
The deltoid muscles are the rounded shoulder muscles responsible for arm elevation and rotation, consisting of three heads: anterior, lateral, and posterior.
Depth Jump
A explosive exercise used in HYROX training.
Devil's Press
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Diamond Push Up
A bodyweight push exercise used in HYROX training.
Dip
Between parallel bars, lowering the body and pressing back up works the chest, triceps and front shoulders with bodyweight or added load.
DOMS
Delayed Onset Muscle Soreness. The muscle pain and stiffness felt 24-72 hours after intense or unfamiliar exercise.
Donkey Kick
Quadruped glute exercise where one leg is driven straight back and up from a hands-and-knees position, isolating the gluteus maximus.
Dorsiflexion
Bending the ankle to pull the toes toward the shin. Adequate dorsiflexion is critical for squat depth, running stride, and wall ball mechanics in HYROX®.
Drive Phase
The power-generating portion of the rowing or SkiErg stroke where legs push and arms pull. Proper drive phase sequencing maximizes output per stroke in HYROX®.
Drop Set
Performing an exercise to near failure, then reducing the weight and continuing for additional reps without rest.
Dumbbell Bench Press
Pressing a dumbbell in each hand from a flat bench builds chest, shoulder, and triceps strength through a longer range of motion than the barbell version.
Dumbbell Bent Over Reverse Fly
Raising light dumbbells out to the sides from a bent-over position strengthens the rear delts and helps balance pressing-heavy programs.
Dumbbell Bicep Curl
Flexing the elbow to bring a dumbbell up toward the shoulder is the classic isolation movement for the biceps and forearm flexors.
Dumbbell Box Step Up
A lunge exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Dumbbell Bulgarian Split Squat
Single-leg squat with the rear foot elevated on a bench and dumbbells in hand, hammering the quads and glutes while exposing side-to-side imbalances.
Dumbbell Curtsy Lunge
A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
Dumbbell Deadlift
A pull exercise used in HYROX training. Transfers to the Sled Pull station.
Dumbbell Decline Bench Press
Done on a downward-sloped bench, this dumbbell press biases the lower chest and is often more comfortable for the shoulders than flat pressing.
Dumbbell Deficit Reverse Lunge
Standing on a low platform before stepping back into a lunge increases the range of motion, adding stretch and work for the glutes and quads.
Dumbbell Farmer's Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Dumbbell Fly
Chest isolation move done lying on a bench, sweeping dumbbells out wide and back together in an arc to stretch and contract the pecs.
Dumbbell Front Raise
Shoulder isolation drill that lifts dumbbells forward to shoulder height with straight arms, placing the emphasis on the front deltoids.
Dumbbell Front Squat
A squat exercise used in HYROX training. Transfers to the Sled Push station.
Dumbbell Glute Bridge
Glute bridge loaded with a dumbbell resting across the hips; you drive through the heels to lift the pelvis off the floor and squeeze hard at the top.
Dumbbell Goblet Squat
Holding a single dumbbell at the chest while squatting keeps the torso upright, making this one of the best ways to learn sound squat mechanics.
Dumbbell Good Morning
Using a single dumbbell held at the chest or upper back, this hinge gives a lighter and more accessible way to learn the good morning pattern.
Dumbbell Hammer Curl
With palms facing each other, this curl variation shifts work toward the brachialis and forearms, building grip useful for farmers carries.
Dumbbell Hip Thrust
Hip thrust performed with a dumbbell on the lap instead of a barbell, offering an accessible way to load the glutes through full hip extension.
Dumbbell Incline Bench Press
Dumbbells let the incline press travel through a longer range with each arm working on its own, a common choice for upper-chest development.
Dumbbell Incline Fly
Free-weight fly variation on an incline bench that stretches and contracts the upper pectoralis major through a wide range of motion.
Dumbbell Kickback
Tricep isolation move where the upper arm is held parallel to the floor and the forearm extends back, contracting the triceps at full extension.
Dumbbell Lateral Raise
Raising dumbbells out to the sides to shoulder height isolates the lateral deltoids, the muscles that give the shoulders their width.
Dumbbell Lunge
Splitting the stance and dropping the back knee toward the floor while holding dumbbells develops single-leg strength and balance.
Dumbbell Preacher Curl
Curling a dumbbell with the upper arm braced on an angled pad removes momentum and keeps the biceps under tension through the whole range.
Dumbbell Pullover
Lying exercise where a dumbbell is lowered behind the head and pulled back overhead, engaging the lats, serratus anterior, and chest through a long arc.
Dumbbell Push Press
Overhead press variation that uses a small leg dip and drive to launch dumbbells from the shoulders, letting you handle heavier loads than a strict press.
Dumbbell Reverse Lunge
The backward-stepping version of the dumbbell lunge reduces forward knee travel and puts extra emphasis on the glutes.
Dumbbell Romanian Deadlift
Hip-hinging with dumbbells held in front of the legs trains the posterior chain with lighter loads and is easier to learn than the barbell version.
Dumbbell Row
Supporting one hand on a bench while rowing a dumbbell with the other allows strict single-arm back work and exposes left-right strength gaps.
Dumbbell Shoulder Press
Each shoulder stabilizes its own load as you press two dumbbells overhead, training the delts and triceps with extra balance demands.
Dumbbell Shrug
Elevating the shoulders straight up while holding heavy dumbbells trains the upper traps and grip, with useful carryover to farmers carry events.
Dumbbell Side Bend
Standing oblique exercise where you lower a dumbbell along the side of your leg and return upright, targeting the lateral flexors of the trunk.
Dumbbell Skullcrusher
A compound exercise used in HYROX training.
Dumbbell Snatch
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Dumbbell Squat
Squatting while holding a dumbbell in each hand at your sides loads the quads and glutes without needing a rack, barbell, or much setup space.
Dumbbell Step Up
A lunge exercise used in HYROX training.
Dumbbell Suitcase Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Dumbbell Sumo Squat
Wide-stance squat holding one dumbbell between the legs, biasing the inner thighs and glutes alongside the quads through a deep range.
Dumbbell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Push station.
Dumbbell Tricep Extension
Isolation exercise that bends and straightens the elbows against a dumbbell, performed overhead or lying down, to work all three heads of the triceps.
Dumbbell Upright Row
Shoulder and upper-trap exercise where you pull dumbbells vertically up the front of the body with elbows flaring out to the sides.
Dumbbell Walking Lunge
Continuous forward lunge steps with dumbbells at the sides train leg strength and stability, useful preparation for HYROX sandbag lunges.
Dumbbells
Free weights used in HYROX training for upper body and compound exercises. Not used in official competition stations.
Dynamic Stretching
Active stretches performed through movement (leg swings, arm circles, walking lunges). The preferred warm-up method before HYROX® training - prepares muscles without reducing power output.
E
Easy Run
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Eccentric
The phase of a movement where the muscle lengthens under load. The lowering phase of a squat or the return of a row.
Electrolytes
Essential minerals (sodium, potassium, magnesium, calcium) lost through sweat that regulate muscle contraction, hydration, and nerve function during HYROX® races.
EMOM
Every Minute On the Minute. A training format where a set of exercises is performed at the start of each minute.
EPOC
Excess Post-Exercise Oxygen Consumption - the elevated calorie burn that continues after a workout ends. High-intensity HYROX® training produces significant EPOC.
Erector Spinae
The muscles running along the spine responsible for spinal extension and postural support. Critical for maintaining an upright torso during Farmers Carry, generating hip hinge power on Sled Pull, and sustaining running form through fatigue.
Ergometer
A machine that measures work output - commonly the rowing machine (Concept2) and SkiErg used in HYROX®. Provides precise power, pace, and calorie data for training.
Extension
Extension is a joint movement that increases the angle between two body segments, such as straightening the arm or standing up from a squat.
F
Face Pull
Cable exercise pulling a rope attachment toward the face with elbows high, strengthening the rear deltoids, rotator cuff, and upper traps.
Farmers Carry
The sixth HYROX station. Athletes carry two heavy kettlebells 200m. Weight varies by division (2x24kg men, 2x16kg women).
Farmers Carry by Age: Calculator
Age-adjusted benchmarks for farmers carry weight, helping athletes gauge where their grip and carry strength ranks relative to others in their age group.
Farmers Carry Muscles Worked: Anatomy
The muscles worked during a farmers carry: forearms, traps, lats, core, glutes, and calves - building total-body stability and grip endurance.
Fartlek
Swedish for speed play, this unstructured running session mixes faster surges with easy running on feel rather than fixed intervals or distances.
Fascia
A web of connective tissue that surrounds muscles, bones, and organs. Healthy fascia improves force transfer and movement quality; tight fascia restricts mobility.
Fast-Twitch Muscle Fibers
Fast-twitch (Type II) muscle fibers generate high force rapidly but fatigue quickly, dominant in explosive movements like jumps and heavy sled pushes.
Finish Line
The final timing point in a HYROX race, crossed after completing the 8th running lap following the last station.
Fire Hydrant
Quadruped hip-abduction drill that raises the bent knee out to the side to activate the gluteus medius and hip external rotators.
Flexibility
The passive range of motion available at a joint. While important, flexibility without strength (mobility) can increase injury risk during dynamic HYROX® movements.
Flexion
Flexion is a joint movement that decreases the angle between two body segments, such as bending the elbow or bringing the knee toward the chest.
Foam Roller
A cylindrical self-massage tool used for myofascial release. Essential recovery equipment for HYROX athletes to reduce muscle tightness between training sessions.
Foam Rolling
Self-myofascial release using a foam cylinder to reduce muscle tightness, improve mobility, and aid recovery between sessions.
Forearm Flexors
The forearm flexors are a group of muscles on the inner forearm responsible for wrist flexion and grip strength, critical for carries and pulling.
Forearms
The wrist flexor and extensor muscles controlling grip strength and wrist stability. The silent performance limiter in HYROX - if grip fails on Farmers Carry or Sled Pull, the station stalls regardless of how strong everything else is.
Front Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Push station.
Frontal Plane
The frontal plane divides the body into front and back. Movements in this plane include lateral raises, lateral lunges, and jumping jacks.
Functional Fitness
Training that mimics real-world movement patterns. HYROX stations are functional exercises - push, pull, carry, squat, lunge.
Functional Training
Exercises that mimic real-world or sport-specific movement patterns using multiple joints and planes of motion. HYROX® stations are essentially functional fitness tests.
G
Gait
The pattern of movement during walking or running, including foot strike, stride length, and arm swing. Analyzing gait helps optimize HYROX® running efficiency.
Gastrocnemius
The gastrocnemius is the larger, more superficial calf muscle responsible for explosive plantarflexion during running, jumping, and pushing.
Glute Bridge
A bodyweight hinge exercise used in HYROX training.
Glute Kickback Machine
Machine that isolates the glutes by extending one leg backward against a padded resistance arm while keeping the hips stable.
Glutes
The gluteus maximus, medius, and minimus - the largest and most powerful muscle group in the body. Essential for hip extension in running, explosive power in Sled Push, stability during Farmers Carry, and driving out of every Wall Ball squat.
Gluteus Maximus
The gluteus maximus is the largest muscle in the body, forming the bulk of the buttock and responsible for hip extension, external rotation, and powerful lower-body movements.
Glycogen
Stored carbohydrate in muscles and liver that serves as the primary fuel source during HYROX® races. Depletion causes the dreaded "wall" in endurance events.
Glycolysis
The metabolic pathway that breaks down glucose for quick energy without oxygen. Glycolysis fuels high-intensity HYROX® station efforts but produces lactate as a byproduct.
Golgi Tendon Organ
The Golgi tendon organ is a sensory receptor at the muscle-tendon junction that monitors tension and triggers muscle relaxation to prevent injury.
Good HYROX® Times
What counts as a good HYROX® finish time? Data-driven benchmarks by division and experience level from Repz analytics.
Good Morning
Bowing the torso forward with a barbell on the upper back works the hamstrings, glutes and spinal erectors through a controlled hip hinge.
Grip Endurance
The ability to maintain a strong grip over extended time. Essential for HYROX® farmer’s carry, sled pull, SkiErg, and rowing - often the first thing to fail in a race.
Grip Strength
The force the hands and forearms can exert when gripping. Critical for HYROX Farmers Carry, Sled Pull, and Wall Balls performance.
Ground Contact Time
The duration each foot spends on the ground during running. Shorter ground contact time generally indicates more efficient, elastic running - a marker of running economy.
Growth Hormone
A hormone released during deep sleep and high-intensity exercise that promotes muscle repair, fat metabolism, and tissue recovery. Critical for HYROX® adaptation.
H
Hack Squat
Angled-sled squat machine that supports the back, letting you load the quads heavily with minimal balance demand or spinal stress.
Hamstring Walkout
Bodyweight drill performed by hinging forward and walking the hands out to a plank, loading the hamstrings eccentrically to improve flexibility and posterior-chain activation.
Hamstrings
The three muscles on the back of the thigh (biceps femoris, semitendinosus, semimembranosus) responsible for knee flexion and hip extension. Critical for running stride power, Sled Pull force, and eccentric control during Sandbag Lunges.
Hand Release Push Up
A bodyweight push exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Hanging Knee Raise
A core exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Hanging Leg Raise
Core exercise performed hanging from a bar, raising the legs toward the chest or overhead to target the lower rectus abdominis and hip flexors.
Hard Run
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Heart Rate Variability
The variation in time between consecutive heartbeats. A higher HRV indicates better autonomic nervous system recovery and readiness to train.
Heart Rate Zones
Training intensity ranges based on percentage of maximum heart rate. Zones 1-5 from easy recovery to max effort.
Heels Elevated Dumbbell Goblet Squat
Goblet squat performed with the heels raised on a plate or wedge, shifting emphasis to the quads and allowing a deeper, more upright position.
Heels Elevated Kettlebell Goblet Squat
Kettlebell goblet squat with the heels propped on a wedge, increasing knee travel to bias the quads and help athletes with limited ankle mobility.
High Knees
Driving the knees rapidly toward chest height while running in place or moving forward, this drill raises the heart rate and reinforces upright running posture.
Hill Repeats
Repeated hard efforts up an incline with an easy jog or walk back down, building leg power and running strength that carries over to sled work.
Hip Circle
Mobility drill where you rotate the hips in a wide circle to loosen the hip joint and activate the surrounding stabiliser muscles before training.
Hip Flexors
The iliopsoas and rectus femoris muscles that lift the thigh toward the torso. Essential for running knee drive, the standing phase of every Burpee Broad Jump, and maintaining posture during Sandbag Lunges.
Hip Hinge
A fundamental movement pattern where you bend at the hips while keeping a neutral spine. The foundation for deadlifts, rowing, kettlebell swings, and HYROX® sled work.
HRV
Heart Rate Variability - the variation in time between heartbeats, used as a recovery and readiness metric. Higher HRV generally indicates better fitness and recovery.
Hybrid Athlete
An athlete who trains for and excels at both endurance and strength disciplines, embodying the fitness profile required for HYROX competition.
Hybrid Training
Combining endurance (running, rowing) with strength training in a single program. The foundation of HYROX preparation.
Hypertrophy
The increase in muscle cell size through resistance training. For HYROX®, controlled hypertrophy builds station strength without adding excess weight that slows running.
HYROX
A global fitness competition combining 8 x 1km runs with 8 functional workout stations, completed in sequence for time.
HYROX Adaptive
A division designed for athletes with physical disabilities, with modified stations and equipment as needed.
HYROX Affiliated Gym
A fitness facility officially partnered with HYROX to offer branded training programs, simulation workouts, and race preparation classes.
Hyrox Age Groups & Divisions
The age group brackets in HYROX that allow athletes to compete and be ranked against peers of similar age: 16-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+.
HYROX Animal
An unofficial performance tier system where athletes are categorized by animal names based on their finish time - from slower tiers up to the fastest "Apex Predator" designation.
Hyrox Burpee Broad Jump Rules
The official rules for the burpee broad jump station in HYROX: chest must touch the ground on each burpee, and each broad jump must land with feet together before the next rep.
HYROX Challenge
The demanding test of hybrid fitness that a HYROX race presents, requiring athletes to sustain effort across 8km of running and 8 functional stations without extended rest.
HYROX Competition
An organized indoor fitness race where athletes complete 8×1km runs alternated with 8 functional workout stations, competing for the fastest overall time.
HYROX Distances
The specific distances and reps for each HYROX station: 1000m SkiErg, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jump, 1000m Row, 200m Farmers Carry, 100m Sandbag Lunges, and 75-100 Wall Balls.
HYROX Doubles
A team format where two athletes alternate stations, sharing the 8 runs and 8 stations between them.
Hyrox Doubles Rules: Everything You Need to Know
The official rules for HYROX Doubles: two athletes alternate stations (one runs, one works), must start each segment together, and share the same weight standards as singles.
Hyrox Doubles Weight Standards: All Divisions
The weight standards for HYROX Doubles across all divisions. Partners share the same station weights as singles in their respective division.
HYROX Elite
The top-tier individual division with the heaviest station weights. Reserved for elite-level athletes with qualifying times.
HYROX Exercises
The functional movements used in HYROX competition and training, including SkiErg pulls, sled pushes and pulls, burpee broad jumps, rowing, carries, lunges, and wall ball shots.
Hyrox Farmers Carry Weight: All Divisions
The farmers carry weight for each HYROX division: 2×16kg kettlebells (women Open), 2×24kg (men Open), with heavier loads in Pro and Elite 15.
Hyrox Lunge Weight: All Divisions
The sandbag lunge weight for each HYROX division: 10kg (women Open), 20kg (women Pro), 20kg (men Open/Pro), with heavier loads for Elite 15 divisions.
HYROX Meaning
HYROX stands for Hybrid Roxzone - combining hybrid fitness (running + functional training) with the Roxzone transition area central to every race.
Hyrox Men's Wall Ball Weight
The wall ball weight and rep count for men in HYROX: 6kg ball, 100 reps to a 3.0m target (Open), with heavier balls in Pro and Elite.
HYROX Open
The standard individual division for recreational athletes. Uses lighter station weights than Pro or Elite divisions.
HYROX Pro
The intermediate individual division with heavier station weights. Requires faster qualifying times than Open.
HYROX Race
A single event in the HYROX series held at indoor venues worldwide, featuring the standardized 8-run, 8-station format across multiple divisions.
HYROX Relay
A team format where four athletes each complete 2 runs and 2 stations in sequence.
Hyrox Rowing Distance Explained
The rowing distance in HYROX is 1,000m on a Concept2 rower - the fifth station, performed after burpee broad jumps and before farmers carry.
Hyrox Rules: Complete Guide
The complete set of competition rules governing a HYROX race, including station standards, movement requirements, penalty loop criteria, and disqualification conditions.
HYROX Score
A normalized performance metric that allows comparison across different HYROX events, venues, and conditions.
HYROX Simulation Workout
A full mock race performed in training that replicates all 8 stations and running segments at race intensity, used to test pacing strategy and build race-day confidence.
Hyrox Sled Pull Weight Chart
The sled pull weight for each HYROX division. The sled pull uses different (lighter) weights than the sled push, pulled 50m hand-over-hand with a rope.
Hyrox Sled Push Distance Explained
The sled push distance in HYROX is 50m - the second station, pushing a weighted sled across the venue floor after the first 1km run.
Hyrox Sled Push Weight: All Divisions
The sled push weight for each HYROX division, including the sled itself plus added plates. Ranges from 102kg (women Open) to 202kg (men Elite 15).
HYROX Stations in Order
The fixed sequence of eight workout stations in every HYROX race: 1) SkiErg, 2) Sled Push, 3) Sled Pull, 4) Burpee Broad Jump, 5) Rowing, 6) Farmers Carry, 7) Sandbag Lunges, 8) Wall Balls.
HYROX Training
The systematic approach to preparing for a HYROX race, combining endurance running, functional strength, station-specific skill work, and hybrid sessions.
HYROX Training Club
A group training program - often at affiliated gyms - where athletes prepare for HYROX together with coached sessions and structured programming.
HYROX vs Spartan Race
HYROX is an indoor, standardized race with fixed stations and running loops, while Spartan Race is an outdoor obstacle course on varied terrain. Both test hybrid fitness but in different environments.
HYROX vs Tough Mudder
HYROX focuses on timed performance with functional fitness stations indoors, while Tough Mudder is a team-oriented outdoor obstacle course emphasizing completion over competition.
Hyrox Wall Ball Rules: Standards
The wall ball movement standards in HYROX: full squat depth below parallel, ball must hit target at or above the marked line, and hips must fully extend at the top.
Hyrox Wall Ball Size & Weight Guide
The wall ball specifications for HYROX: 4kg or 6kg soft medicine ball (by division), with a 2.7m (women) or 2.8m (men) target height.
Hyrox Wall Ball Target Height
The wall ball target height in HYROX: 2.7m for women and 3.0m for men, marked on the wall. The ball must hit at or above the line for each rep to count.
Hyrox Wall Ball Weight: All Divisions
The wall ball weight for each HYROX division: 4kg (women Open), 6kg (men Open), with heavier balls and higher targets in Pro and Elite 15.
Hyrox Weight Standards for Women: All Divisions
Detailed weight breakdowns for female HYROX athletes across Open, Pro, and Elite 15 divisions for every station.
Hyrox Weight Standards: All Divisions
The official weight standards for each HYROX station across all divisions (Open, Pro, Elite 15), varying by gender. Covers sled push/pull, farmers carry, sandbag, and wall ball weights.
Hyrox Weights for Women: All Division Standards
The complete weight standards for women across all HYROX divisions: Open, Pro, and Elite 15, covering all eight station weights and distances.
Hyrox Women's Lunge Weight & Tips
The sandbag lunge weight for women in HYROX: 10kg (Open/Pro) and heavier for Elite 15, carried on one shoulder for 100m of walking lunges.
HYROX Workout Plan
A periodized training program - typically 8 to 16 weeks - that progressively builds running endurance, station strength, and race-day readiness for HYROX.
HYROX World Championships
The annual pinnacle event where top-qualifying athletes from around the world compete for the HYROX world title.
HYROX® 2026
Complete guide to the HYROX® 2026 season - schedule, new cities, rule changes, and what to expect.
HYROX® 2026 Dates
Full schedule of HYROX® 2026 race dates across all US and international cities.
HYROX® Records
All-time HYROX® records across every division, from Open to Pro, based on recent seasons of race data.
HYROX® Results News
Latest HYROX® race results, record-breaking performances, and data-driven insights from the global HYROX® season.
I
Ice Bath
Cold water immersion (10-15°C for 10-15 minutes) used to reduce inflammation and accelerate recovery after hard HYROX® training. Timing matters - avoid immediately after strength sessions.
Inchworm
A bodyweight compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Incline Dumbbell Curl
Bicep curl performed on an incline bench, stretching the long head of the biceps at the bottom for a greater range of motion.
Incline Dumbbell Reverse Fly
Rear-delt isolation exercise performed face-down on an incline bench, raising dumbbells out to the sides to train the posterior deltoids and rhomboids.
Incline Push Up
A bodyweight push exercise used in HYROX training.
Inflammation
The body’s immune response to tissue damage. Acute inflammation after training is necessary for adaptation; chronic inflammation from overtraining or poor nutrition hinders recovery.
Infraspinatus
The infraspinatus is one of four rotator cuff muscles located on the back of the shoulder blade, responsible for external rotation of the shoulder.
Interval Run
Running workout that alternates hard efforts with recovery jogs or rest periods, a core method for improving speed and aerobic capacity in HYROX prep.
Inverted Row
Bodyweight pulling exercise using a low bar or rings, lying beneath it and rowing your chest up to the bar to target the upper back and biceps.
Isolation Exercise
An exercise targeting a single muscle group through movement at one joint. Examples: bicep curl, leg extension.
Isometric
A muscle contraction where the joint angle doesn't change. Examples: plank, wall sit, holding a farmers carry position.
IT Band
The iliotibial (IT) band is a thick band of connective tissue running from the hip to the knee along the outer thigh, stabilizing the knee during running.
J
K
Kettlebell
A cast-iron weight with a handle used in Farmers Carry and general functional training. Available in various weights.
Kettlebell Deadlift
A pull exercise used in HYROX training. Transfers to the Sled Pull station.
Kettlebell Farmer's Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Kettlebell Goblet Squat
Squat performed cradling a kettlebell at chest height, which counterbalances the body and encourages depth with an upright torso.
Kettlebell Halo
Shoulder mobility and stability drill where you circle a kettlebell around your head, engaging the rotator cuff and upper-back muscles.
Kettlebell Lunge
A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
Kettlebell Snatch
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Kettlebell Suitcase Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Kettlebell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Push station.
Kinetic Chain
The interconnected system of joints, muscles, and nerves that work together to produce movement. HYROX® exercises like sled push require efficient full-body kinetic chain coordination.
L
Lactate
A byproduct of anaerobic glycolysis that accumulates in muscles during high-intensity effort. Managing lactate buildup is critical for maintaining HYROX® race pace.
Lactate Threshold
The exercise intensity at which lactate begins accumulating faster than it can be cleared. Training this zone improves race pace.
Lat Pulldown
Cable machine exercise pulling a wide bar down to the chest, primarily training the latissimus dorsi and building the pulling strength needed for sled and carry events.
Lateral
Lateral means relating to the side of the body. Lateral movements include side lunges, lateral raises, and lateral shuffles.
Lateral Shuffle
Quick sideways movement performed in an athletic stance without crossing the feet, training lateral agility and warming up the hips and glutes.
Latissimus Dorsi
The large V-shaped back muscle (lats) responsible for shoulder extension, adduction, and internal rotation. The primary mover on the SkiErg and Sled Pull - the two most lat-demanding stations in HYROX.
Lean Mass
Total body weight minus fat mass - includes muscle, bone, water, and organs. Building lean mass while controlling fat is the ideal HYROX® body composition strategy.
Leg Curl Machine
Isolates the hamstrings by flexing the knees against a padded lever, building strength that supports running and sprint mechanics.
Leg Extension Machine
Machine isolation movement where you extend the knees against a padded lever, targeting the quadriceps directly without loading the hips or spine.
Leg Press
Compound machine lift where you press a loaded sled away with both legs, training the quads and glutes with less balance and trunk demand than squatting.
Leg Raise
Straight legs lifted from a lying or hanging position work the lower abs and hip flexors, with the hanging version also taxing grip.
Linear Periodization
A training structure that progressively increases intensity while decreasing volume over weeks or months. A classic approach for building strength toward a HYROX® race.
Loaded Carry
Walking or running while holding a heavy load (farmer’s carry, sandbag carry). Builds total-body stability, grip endurance, and mental toughness - a signature HYROX® challenge.
Lumbar Spine
The lumbar spine is the lower back region consisting of five vertebrae (L1-L5), bearing the most load and requiring stability during lifting.
Lunge Jump
A bodyweight lunge exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sandbag Lunges station.
M
Machine Fly
Chest fly performed on a pec-deck machine, isolating the pectorals through a wide arc without requiring shoulder stabilisation from free weights.
Machine Row
Seated rowing on a chest-supported machine trains the mid-back, lats and rear shoulders while taking stress off the lower back.
Machine Shoulder Press
Overhead pressing on a guided machine targets the delts and triceps along a fixed path, making it easy to train close to failure safely.
Max Heart Rate
The highest number of beats per minute your heart can achieve during maximal exertion. Used to calculate training heart rate zones.
Medial
Medial means toward the midline of the body. The adductors are medial thigh muscles that pull the legs inward.
Metabolic Conditioning
Training designed to improve energy system efficiency. Combines strength and cardio in circuit-style workouts. Also known as MetCon.
Mind-Muscle Connection
The mind-muscle connection is the conscious focus on contracting a specific muscle during exercise, improving muscle activation and training effectiveness.
Mitochondria
Cellular powerhouses that produce aerobic energy (ATP). More mitochondria means better endurance - Zone 2 training is the primary way to increase mitochondrial density.
Mixed Doubles
A HYROX Doubles format where the team consists of one male and one female athlete.
Mobility
The ability to actively move a joint through its full range of motion with control. Goes beyond passive flexibility - mobility combines strength and flexibility for functional movement.
Mobility Work
Exercises and stretches designed to improve joint range of motion and movement quality. Critical for HYROX station performance.
Motor Unit
A motor neuron and all the muscle fibers it controls. Recruiting more motor units increases force production - trained through heavy lifting and explosive HYROX® drills.
Mountain Climber
From a high plank, driving the knees toward the chest in quick alternation combines core stability work with a cardio stimulus in one movement.
Muscle Activation
The process of engaging specific muscles to perform a movement. Proper activation ensures the right muscles fire during HYROX® exercises, preventing compensation patterns.
Muscle Memory
Muscle memory is the neuromuscular phenomenon where previously trained movements are relearned faster, due to retained motor patterns and myonuclei in muscle fibers.
Muscular Endurance
The ability of muscles to sustain repeated contractions over time without fatiguing. Critical for completing 75-100 Wall Balls and 80m of Burpee Broad Jumps.
Myofascial Release
Self-massage techniques using foam rollers, lacrosse balls, or massage guns to release tension in fascia and muscle tissue. Improves recovery and mobility between HYROX® sessions.
N
Negative Split
Running the second half of a race faster than the first. A pacing strategy that prevents early burnout.
Neuromuscular
The connection between the nervous system and muscles that controls movement quality, coordination, and force production during HYROX® exercises.
Nordic Hamstring Curl
A bodyweight pull exercise used in HYROX training.
O
Obliques
The internal and external oblique muscles on the sides of the torso responsible for rotation, lateral flexion, and anti-rotation. Stabilize the trunk during asymmetric Sandbag Lunges, single-shoulder carries, and rotational forces while running.
One Rep Max
The maximum weight an athlete can lift for a single repetition of an exercise. Used to calculate training percentages. Also known as 1RM.
Overall Time
The total elapsed time from start to finish in a HYROX race, including all runs, stations, and transitions.
Overhead Cable Tricep Extension
Cable tricep extension performed overhead, stretching the long head of the triceps under load for full-range isolation.
Overreaching
Short-term performance decline from intensified training. Functional overreaching is planned and leads to supercompensation; non-functional overreaching borders on overtraining.
Overtraining
A chronic state of fatigue from excessive training without adequate recovery. Symptoms include declining performance, poor sleep, and elevated resting heart rate.
Oxygen Debt
The extra oxygen the body needs after intense exercise to restore normal metabolic function. Created during hard HYROX® station efforts and repaid during running segments.
P
Pacing Strategy
A pre-planned approach to distributing effort across all 8 running segments and stations to optimize overall time.
Pallof Press
Anti-rotation core exercise where you press a cable or band straight out from the chest and resist the lateral pull, training spinal stability.
Pectorals
The pectoral muscles (pecs) are the chest muscles consisting of pectoralis major and minor, responsible for pushing, pressing, and arm adduction.
Penalty Loop
An additional running segment imposed for rule violations during a station, adding time to the overall result.
Pendlay Row
Strict barbell row where the bar returns to the floor between each rep, training explosive back strength with a horizontal torso position.
Periodization
Structuring training into phases (base, build, peak, taper) to optimize performance for a target race date.
Personal Record
An athlete's best-ever time for a HYROX race or individual station. Also referred to as PR or PB (Personal Best).
Pike Push Up
A bodyweight push exercise used in HYROX training.
Pistol Squat
A bodyweight squat exercise used in HYROX training.
Plank
Isometric core hold in a straight line from head to heels, supported on the forearms or hands, teaching the trunk to resist sagging and rotation.
Plank Shoulder Taps
From a high plank, touching each hand to the opposite shoulder forces the core to resist rotation while the shoulders stabilize.
Plantar Flexion
Pointing the foot downward by extending the ankle - the pushing-off motion in running, jumping, and sled push. Powered primarily by the calves and soleus.
Plantarflexion
Plantarflexion is the movement of pointing the foot and toes downward, used during calf raises, jumping, and the push-off phase of running.
Plate Halo
Shoulder warm-up drill that circles a weight plate around the head to loosen the thoracic spine and activate the shoulder stabilisers.
Plyo Box
A sturdy elevated platform used for box jumps, step-ups, and depth jumps. Available in various heights for scaling plyometric training intensity.
Plyometrics
Explosive jump-based exercises (box jumps, bounds, depth jumps) that train the stretch-shortening cycle. Builds the reactive power needed for fast HYROX® transitions.
Positive Split
Running the second half of a race slower than the first half. Common in HYROX® when athletes start too fast and fatigue accumulates through later stations.
Posterior
Posterior refers to the back side of the body. The posterior chain includes muscles like the hamstrings, glutes, and erector spinae.
Posterior Chain
The group of muscles along the back of the body - glutes, hamstrings, and lower back - heavily engaged during Sled Push, Sled Pull, Sandbag Lunges, and running.
Power Output
The rate at which work is performed, measured in watts. Key metric on SkiErg and rower for pacing HYROX stations.
Power-to-Weight Ratio
The amount of power an athlete can produce relative to their body weight. Critical for HYROX performance across running and bodyweight-dependent stations.
Progressive Overload
Gradually increasing training stress (weight, volume, intensity) over time to drive continued adaptation and improvement.
Pronation
The natural inward roll of the foot during running. Overpronation increases injury risk during the 8 km of HYROX® running - proper footwear and ankle strength help control it.
Prone
Prone is a body position lying face down. Exercises performed prone include back extensions, prone Y-T-W raises, and superman holds.
Prone Y-T-W Raise
A bodyweight isolation exercise used in HYROX training.
Proprioception
The body’s ability to sense its position and movement in space. Strong proprioception improves balance, coordination, and injury prevention during HYROX® stations.
Prowler Sled
A training sled with upright handles, similar to the HYROX competition sled. Used for push and pull conditioning.
Pull Up
Hanging from a bar and pulling the chin above it develops the lats, biceps and grip, a foundational measure of upper-body pulling strength.
Pull-Up Bar
An overhead bar used for pull-ups, chin-ups, and hanging exercises. A staple in functional fitness and HYROX accessory training.
Push Up
A bodyweight push exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Q
Quadriceps
The four-headed muscle group on the front of the thigh responsible for knee extension and hip flexion. The most heavily taxed muscle in HYROX - powering Sled Push, Wall Balls, Sandbag Lunges, Burpee Broad Jumps, and all 8km of running.
Qualification Time
The minimum race time required to qualify for HYROX Pro, Elite, or World Championship divisions.
R
Race Bib
The identification number worn by athletes during a HYROX event, used for timing and tracking.
Race Briefing
A mandatory pre-race meeting where officials explain rules, station weights, course layout, and safety procedures.
Race Day Nutrition
The planned fueling strategy before and during a HYROX race, including pre-race carb loading, hydration, and intra-race energy gels or drinks.
Race Pace
The target speed or effort level planned for each running segment during a HYROX event.
Race Venue
The indoor arena or exhibition hall hosting a HYROX event, designed to accommodate the running track and all eight stations.
Rack Pull
A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Range of Motion
The full movement potential of a joint, measured in degrees. Greater ROM improves exercise efficiency and reduces injury risk during HYROX® stations.
Ranking
An athlete's position relative to others in their division, age group, or globally across all HYROX events.
Rate of Force Development
How quickly a muscle can produce maximum force. Critical for explosive HYROX® movements - sled starts, wall ball throws, and transitions between stations.
Rate of Perceived Exertion
A subjective 1-10 scale for measuring exercise intensity based on how hard the effort feels. Also known as RPE.
Recovery Heart Rate
How quickly heart rate drops after intense exercise. A faster recovery heart rate indicates better cardiovascular conditioning.
Recovery Phase (Rowing)
The return portion of the rowing stroke where the body slides forward to the catch position. A controlled recovery phase allows brief rest between powerful drive strokes.
Rectus Abdominis
The rectus abdominis is the "six-pack" muscle running vertically along the front of the abdomen, responsible for spinal flexion and core stability.
Renegade Row
Combines a plank on dumbbells with alternating single-arm rows, so the back works while the core resists rotation.
Resistance Band
An elastic band providing variable resistance throughout a movement. Used for warm-ups, mobility work, and assisted or resisted variations of HYROX training exercises.
Resting Heart Rate
The number of heartbeats per minute when fully at rest. A lower resting heart rate generally indicates better cardiovascular fitness.
Reverse Crunch
Rolling the knees toward the chest and lifting the hips off the floor puts more emphasis on the lower abs than a standard crunch.
Reverse Plank
Facing upward with hips lifted and weight on the palms and heels, this hold strengthens the glutes, hamstrings and the back side of the core.
Rhomboids
Muscles between the shoulder blades that retract and stabilize the scapulae. Essential for maintaining upright posture during Farmers Carry, pulling form on the Sled Pull, and efficient SkiErg technique.
Rolling Start
A start format where athletes within a wave begin at short intervals rather than simultaneously.
Rotation
Rotation is a twisting movement around a central axis, such as trunk rotation during Russian twists or internal/external shoulder rotation.
Rotator Cuff
The rotator cuff is a group of four muscles and tendons (supraspinatus, infraspinatus, teres minor, subscapularis) that stabilize the shoulder joint.
Rowing
The fifth HYROX station. Athletes row 1,000m on a Concept2 rowing machine.
Rowing Stroke
The complete movement cycle on a rowing machine: catch, drive, finish, recovery. Efficient stroke technique is crucial for the 1,000 m HYROX® rowing station.
Roxzone
The transition area inside a HYROX venue where athletes move between running and workout stations.
RPE
Rate of Perceived Exertion - a subjective 1-10 scale for measuring workout intensity without a heart rate monitor. Commonly used to regulate HYROX® training effort.
Running Efficiency
How effectively a runner converts energy into forward motion. Improved through cadence work, strength training, and proper gait mechanics - saving energy between HYROX® stations.
Running Lanes
Dedicated indoor running tracks between workout stations. Each lap is 1km, totaling 8km of running per race.
Russian Kettlebell Swing
Hip-hinge swing that snaps the kettlebell to chest or eye level using glute and hamstring power, with the arms acting only as a link to the bell.
Russian Twists with Wall Ball
A core exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Wall Balls station.
S
Sagittal Plane
The sagittal plane divides the body into left and right halves. Movements in this plane include squats, lunges, running, and bicep curls.
Same-Sex Doubles
A HYROX Doubles format where both team members are the same gender (men/men or women/women).
Sandbag
A sand-filled bag carried on the shoulder during the Sandbag Lunges station. Typically 10kg (women) or 20kg (men).
Sandbag Lunges
The seventh HYROX station. Athletes perform 100m of walking lunges while carrying a sandbag on their shoulder.
Sandbag Lunges Muscles Worked
The muscles worked during sandbag lunges: quads, glutes, hamstrings, core, and shoulders - a unilateral lower-body exercise with an asymmetric load.
Sandbag Walking Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Sandbag Lunges station.
Scapular
Scapular refers to the shoulder blade (scapula). Scapular stability and mobility are critical for overhead movements, pulls, and pushing.
Scissor Kick
Lying on the back and fluttering or crossing straight legs in alternating motions challenges the lower abs and hip flexors.
Season Results
All race results for an athlete within a single HYROX competitive season, used for ranking and world championship qualification.
Seated Back Extension
Extending the torso backward against a pad on a seated machine isolates the spinal erectors with adjustable resistance and full support.
Seated Calf Raise
Calf raise performed seated with a pad across the knees, emphasising the soleus muscle more than standing variations.
Seated Tricep Press
Overhead tricep extension performed seated, pressing a dumbbell or EZ-bar upward from behind the head to target the long head of the triceps.
Serratus Anterior
The serratus anterior is a fan-shaped muscle along the ribcage that protracts and stabilizes the scapula during pushing and overhead movements.
Shoulders
The deltoid muscle group (anterior, lateral, posterior) capping the shoulder joint. Involved in nearly every HYROX station - overhead extension on SkiErg, forward drive on Sled Push, throwing on Wall Balls, and stabilizing during Farmers Carry.
Side Plank
Holding the body sideways in a rigid line on one forearm trains the obliques and lateral hip, key stabilizers for carrying and lunging.
Single Arm Cable Row
Unilateral cable row that allows greater range of motion and torso rotation, addressing strength imbalances while training the lats and mid-back.
Single Leg Deadlift
A bodyweight pull exercise used in HYROX training. Transfers to the Sled Pull station.
Single Leg Dumbbell Calf Raise
Single-leg calf raise holding a dumbbell for added resistance, targeting the gastrocnemius and soleus of one leg at a time.
Single Leg Glute Bridge
A bodyweight hinge exercise used in HYROX training.
Single Leg Hop
Plyometric drill requiring you to take off and land on one foot, building lower-limb power and ankle stiffness for running and jumping.
Single Leg Kettlebell Calf Raise
Unilateral calf raise performed while holding a kettlebell, challenging ankle stability and strengthening the gastrocnemius and soleus.
Single Leg Romanian Deadlift
Hip-hinge movement performed on one leg, lowering the torso while the free leg extends back to load the hamstrings and glutes unilaterally.
Single Leg Squat to Bench
Lowering onto a bench on one leg and standing back up under control builds unilateral leg strength and balance with a built-in depth target.
Single Leg Standing Calf Raise
A bodyweight isolation exercise used in HYROX training.
Sit Up
Old-school abdominal exercise that lifts the whole torso from the floor to upright, involving the hip flexors as well as the rectus abdominis.
Skater Jump
A bodyweight explosive exercise used in HYROX training.
Ski Erg
A cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the SkiErg station.
SkiErg
The first workout station in HYROX. Athletes complete 1,000m on a Concept2 SkiErg machine using a pull-down motion.
SkiErg Muscles Worked: Anatomy
The muscles worked on the SkiErg: lats, triceps, shoulders, core, glutes, and hamstrings - a pull-dominant upper-body and core exercise.
Slam Ball
A heavy, non-bouncing ball used in training for explosive power. Similar to wall balls but designed for throwing to the ground.
Sled Drag
A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Sled Pull station.
Sled Pull
The third HYROX station. Athletes pull a weighted sled 50m toward them using a rope, hand over hand.
Sled Pull Muscles Worked
The primary muscles engaged during a sled pull: lats, rear delts, biceps, forearms, upper back, and core - a pulling-dominant full-body exercise.
Sled Push
The second HYROX station. Athletes push a weighted sled 50m across the venue floor. Weight varies by division.
Sled Push Muscles Worked
The primary muscles engaged during a sled push: quads, glutes, hamstrings, calves, core, chest, and shoulders - making it a near-total-body pushing exercise.
Slow-Twitch Muscle Fibers
Slow-twitch (Type I) muscle fibers are fatigue-resistant and efficient for sustained activity, dominant in endurance tasks like the running segments in HYROX.
Soleus
The soleus is the deeper calf muscle beneath the gastrocnemius, critical for sustained endurance activities like long-distance running.
Specificity
The principle that training adaptations are specific to the demands placed on the body. HYROX® training must include both running and functional station work to transfer to race day.
Split Time
The time recorded for an individual segment of a HYROX race - either a 1km run or a single station - used to analyze strengths and weaknesses.
Sprint
Sprinting means running at or near top speed over a short distance, developing power, stride mechanics, and the speed reserve that makes race pace feel easier.
Stability
The ability to maintain control of joint position and body alignment during movement. Core and joint stability prevent energy leaks and injuries across all HYROX® stations.
Standing Barbell Calf Raise
Rising onto the balls of the feet with a barbell on the back isolates the calves, mainly the gastrocnemius, through a full ankle range of motion.
Standing Dumbbell Calf Raise
Calf raise performed holding dumbbells at the sides; rising onto the toes from a standing position strengthens the gastrocnemius and ankle stability.
Standing Machine Calf Raise
Calf raise on a dedicated standing machine with shoulder pads, allowing heavy loading of the gastrocnemius through a full range of motion.
Static Stretching
Holding a stretch in a fixed position for 15-60 seconds. Best used post-workout or on rest days - static stretching before exercise may temporarily reduce power and strength.
Station Split
The time taken to complete a single workout station, measured from entry to exit. Key for identifying strengths and weaknesses.
Stretch Reflex
The stretch reflex is an involuntary muscle contraction in response to rapid stretching, exploited in plyometric exercises to generate more force.
Stretching
Lengthening muscles to improve flexibility. Static stretching for recovery; dynamic stretching for warm-ups before training.
Stride
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Stride Length
The distance covered in a single running step. Optimal stride length (not over-striding) combined with cadence determines running speed and economy in HYROX®.
Stroke Volume
The amount of blood pumped by the left ventricle per heartbeat. Trained endurance athletes have higher stroke volumes, enabling more efficient oxygen delivery.
Sumo Deadlift
A pull exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Pull station.
Sumo Squat
A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Supercompensation
The training principle where the body rebuilds stronger than before after adequate recovery. Timing workouts to this window maximizes HYROX® fitness gains.
Superman
Performed face down for repetitions, lifting the arms and legs together strengthens the lower back, glutes and rear shoulders.
Superman Hold
An isometric hold with the chest, arms and legs raised off the floor that builds endurance in the spinal erectors and glutes.
Superset
Performing two exercises back-to-back with no rest between them. Increases training density and time efficiency.
Supination
The outward roll of the foot during the push-off phase of running. Excessive supination reduces shock absorption and can cause lateral ankle and knee issues.
Supine
Supine is a body position lying face up. Exercises performed supine include bench press, glute bridges, and leg raises.
Supraspinatus
The supraspinatus is a rotator cuff muscle that initiates arm abduction (lifting the arm away from the body) and stabilizes the shoulder joint.
T
T-Bar Row
Barbell rowing variation performed over a fixed pivot point or landmine, loading the lats, rhomboids, and mid-traps through a neutral-to-pronated grip.
Tabata
A high-intensity interval protocol: 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total).
Taper
A 1-3 week reduction in training volume before race day while maintaining intensity. Allows full recovery so HYROX® athletes peak on competition day.
Tapering
Reducing training volume in the 1-2 weeks before race day to allow full recovery while maintaining fitness.
Tempo Run
Sustained run at a comfortably hard pace near lactate threshold, typically 20 to 40 minutes, used to build the steady race speed HYROX demands.
Tempo Training
Controlling the speed of each repetition phase (eccentric, pause, concentric). Tempo manipulation builds strength, control, and time under tension for HYROX® stations.
Tendon
Tough connective tissue that attaches muscle to bone. Tendons store and release elastic energy during running and jumping - essential for HYROX® performance.
Testosterone
A hormone that drives muscle growth, recovery, and energy. Natural levels are optimized through sleep, heavy compound lifts, nutrition, and managing training stress.
Thoracic Spine
The thoracic spine is the mid-back region consisting of twelve vertebrae (T1-T12), responsible for rotational mobility and upright posture.
Threshold Training
Training at or near lactate threshold intensity to improve the body's ability to sustain high effort over extended periods.
Tibialis Anterior
The tibialis anterior is the shin muscle responsible for dorsiflexion (pulling the foot upward), essential for running gait and shin splint prevention.
Time Cap
The maximum allowed time to complete a HYROX race, typically set at 90 minutes depending on the event.
Time Under Tension
The total time a muscle is under load during a set. Controlled tempos increase TUT for greater hypertrophy stimulus.
Toes to Bar
A core exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Training Density
The amount of work performed per unit of time - more sets in less time means higher density. HYROX®-specific training often increases density to simulate race-day fatigue.
Training Intensity
The level of effort or load in a workout, measured by weight, heart rate zone, pace, or RPE. Must be balanced with volume and recovery for HYROX® progress.
Training Load
The cumulative stress placed on the body from training, measured by volume, intensity, and frequency. Managing training load prevents overtraining and injury.
Training Volume
The total amount of work performed (sets × reps × weight, or total distance/time). The primary driver of adaptation when managed alongside recovery.
Transition Area
The zone connecting running lanes to workout stations where athletes enter and exit each station.
Transition Time
The time spent moving between running lanes and workout stations. Often an overlooked area for improvement.
Transverse Abdominis
The transverse abdominis is the deepest abdominal muscle that wraps around the torso like a corset, providing core stability and spinal support.
Transverse Plane
The transverse plane divides the body into upper and lower halves. Movements in this plane include trunk rotation, cable woodchops, and throwing.
Trap Bar
A hexagonal barbell that allows the athlete to stand inside the frame. Provides a more joint-friendly deadlift variation with reduced lower back stress.
Trap Bar Deadlift
A pull exercise used in HYROX training. Transfers to the Sled Pull station.
Trapezius
The large diamond-shaped muscle spanning the upper back and neck, responsible for scapular elevation, retraction, and depression. Stabilizes the shoulders during Farmers Carry, powers the Sled Pull, and maintains posture across all running segments.
Tricep Extension Machine
Selectorised machine that isolates the triceps by extending the elbow against a fixed resistance pad or arm.
Tricep Pushdown
Cable machine exercise where you push a bar or rope downward to fully extend the elbow, isolating all three heads of the triceps.
Triceps
The three-headed muscle on the back of the upper arm responsible for elbow extension. Critical for SkiErg power output, Wall Ball throwing height, Sled Push arm extension, and the push-up phase of Burpee Broad Jumps.
Triple Extension
Simultaneous extension of the ankles, knees, and hips to generate maximum force. The explosive pattern behind sled push starts, wall ball throws, and rowing drives.
Tuck Jump
A bodyweight explosive exercise used in HYROX training.
U
Undulating Periodization
A training structure that varies intensity and volume within each week (e.g., heavy Monday, light Wednesday, moderate Friday). Well-suited to the mixed demands of HYROX®.
Unilateral Training
Exercises that work one limb at a time (single-leg squats, one-arm rows). Fixes muscle imbalances and builds stability critical for HYROX® running and stations.
V
V-Up
Demanding core move in which the legs and torso rise together to form a V shape, requiring strong abs and hip flexors plus good compression.
Valgus
Valgus is an inward collapse of a joint, most commonly knee valgus (knees caving inward) during squats, lunges, or landing from jumps.
Ventilatory Threshold
The exercise intensity at which breathing rate increases disproportionately to oxygen consumption. Closely related to lactate threshold.
VO2 Max
The maximum rate of oxygen consumption during exercise. A key indicator of cardiovascular fitness and endurance capacity.
VO2max
The maximum rate at which the body can consume oxygen during exercise - the gold-standard measure of aerobic fitness and a strong predictor of HYROX® performance.
W
Wall Ball
A soft medicine ball thrown at a wall target during the Wall Balls station. Typically 4kg (women) or 6kg (men).
Wall Ball Slam
A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Wall Balls station.
Wall Ball Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Sled Push station.
Wall Balls
The eighth and final HYROX station. Athletes perform 75 (women) or 100 (men) wall ball shots - a squat-to-throw against a target.
Wall Sit
A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Warm-Up
A structured pre-workout routine that raises body temperature, increases blood flow, and activates muscles. A proper warm-up reduces injury risk and primes the body for HYROX® effort.
Warm-Up Area
A designated zone in the HYROX venue for athletes to prepare before their wave start.
Wave Start
The staggered starting system where groups of athletes begin at intervals to manage venue capacity.
Weight Plate
A flat disc loaded onto barbells and machines to add resistance. Available in standard and Olympic sizes, used to load sleds, barbells, and for plate-based exercises.
Weighted Pull Up
Adding load with a dip belt, vest or dumbbell turns the pull-up into a heavy strength lift for the lats, biceps and grip.
What Is Threshold Pace?
The running pace at or near lactate threshold - the fastest sustainable effort for roughly 30-60 minutes. Key for pacing HYROX run segments at competitive intensity.
Wide Grip Pull Up
Pull-up with hands placed outside shoulder width, increasing lat activation and reducing bicep contribution compared to a standard grip.
Work Capacity
The total amount of training volume an athlete can perform and recover from. HYROX demands high work capacity across 16 segments.
Workout Station
One of eight functional fitness stations in a HYROX race, performed between 1km running segments.
World Record
The fastest-ever HYROX completion time in a specific division, recognized officially by the HYROX organization.
World's Greatest Stretch
A bodyweight compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Z
Zone 1 Training
The lightest heart rate zone (50-60% max HR) used for active recovery, warm-ups, and cool-downs between HYROX® training sessions.
Zone 2 Training
Low-intensity aerobic training at 60-70% of max heart rate. Builds the endurance base critical for HYROX running segments.
Zone 3 Training
Tempo heart rate zone (70-80% max HR) that improves lactate clearance and sustained effort - the intensity most HYROX® athletes race at.
Zone 4 Training
Threshold heart rate zone (80-90% max HR) where lactate accumulates faster than the body can clear it - used for interval training and HYROX® station bursts.
Zone 5 Training
Maximum-effort heart rate zone (90-100% max HR) that develops VO2max and anaerobic power - used sparingly for sprint finishes and all-out HYROX® efforts.