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
A-skips are a rhythmic running drill combining alternating knee lift, arm action and a small skip. Evidence does not establish a direct HYROX performance benefit.
Ab Crunch Machine
An ab crunch machine is a seated resistance exercise that guides trunk flexion. It can train the rectus abdominis, but it does not isolate one muscle or guarantee HYROX transfer.
Ab Rollout
An ab rollout is a dynamic trunk exercise performed with a wheel, barbell or ball. It challenges control as the arms move away from the body, without proven direct HYROX transfer.
Ab Wheel
An ab wheel is a handled rolling exercise tool used for rollout variations. Product dimensions and stability vary, and direct HYROX performance benefits have not been established.
Abdominals
The abdominal wall includes rectus abdominis, external and internal obliques, and transversus abdominis. These muscles contribute to trunk movement, pressure and coordinated stability.
Abduction
Abduction moves a limb away from the body’s midline. At the hip, gluteus medius and minimus abduct the thigh and help control the pelvis during single-limb support.
Abductors
The hip-abductor group includes gluteus medius, gluteus minimus and tensor fasciae latae. These muscles abduct the hip and contribute to pelvic control during single-limb support.
Active Recovery
Active recovery means deliberately low-intensity movement during a recovery period.
Adduction
Adduction moves a limb toward the body’s midline. At the hip, the adductor group produces this motion and can also contribute to pelvic control and other hip actions.
Adductors
The hip-adductor group includes adductor longus, brevis and magnus, gracilis and pectineus. Their main shared action is moving the thigh toward the midline.
Aerobic base: building consistent endurance
An aerobic base is a coaching term for endurance developed through regular training. It is not a single test result or a fixed heart-rate zone.
Aerobic capacity: understanding VO2max
Aerobic capacity commonly refers to maximal oxygen uptake, or VO2max: the highest rate at which the body can use oxygen during exercise.
Aerobic endurance: sustaining your effort
Aerobic endurance is the ability to sustain activity supported largely by oxidative energy production. It is related to, but not identical with, VO2max.
Aerobic fitness: more than one score
Aerobic fitness describes the ability to supply and use oxygen during exercise. Race performance depends on more than one physiological measurement.
Air Squat
A bodyweight squat performed without external load. Stance and depth should allow controlled, pain-free movement.
American Kettlebell Swing
A two-handed kettlebell swing that continues to a controlled overhead finish.
AMRAP
As many rounds or repetitions as possible in a defined time.
Anaerobic capacity: energy and performance
Anaerobic capacity concerns the amount of energy supplied by non-oxidative pathways during intense exercise. It is different from peak power.
Anaerobic Threshold
An umbrella term for several non-identical lactate or ventilatory transition concepts during incremental exercise.
Anterior
Anterior means at or toward the front of the body in the standard anatomical position. “Anterior chain” is an informal training label, not one discrete anatomical structure.
Anterior Chain
A coaching label for muscles on the front of the body, not a fixed anatomical system.
Arnold Press
A rotating dumbbell overhead-press variation that can be performed seated or standing.
Assault Bike
A fan-resistance stationary bike with pedals and moving push-pull handles.
ATP: how muscles obtain usable energy
ATP, adenosine triphosphate, transfers chemical energy within cells. Muscle work requires ATP to be used and continually regenerated.
Atrophy
Muscle atrophy is a reduction in muscle size that can occur with disuse, immobilization, ageing, illness or loss of nerve supply.
Autonomic nervous system and exercise
The autonomic nervous system regulates functions such as heart rate, blood pressure and digestion. Its activity changes with circumstances; it is not a simple switch between training and recovery.
Average HYROX Time
An average HYROX finish time is the arithmetic mean of a defined set of classified race results. It is not a universal constant and is interpretable only with the season, events, division, filters, sample size and retrieval date.
Average HYROX® Finish Time Doubles
How to calculate and interpret a HYROX Doubles average from a defined official result set.
Average HYROX® Pro Time
An average HYROX Pro time is the arithmetic mean of a defined set of classified Pro finish times. It is meaningful only when the season, events, gender division, status filters, sample size and retrieval date are stated.
Average HYROX® Relay Time
An average HYROX Relay time is the arithmetic mean of a defined set of classified team finish times. It requires a named season, event set, relay division, status filters, team count and retrieval date.
Average HYROX® Time for Men
A male HYROX average is the arithmetic mean of a defined set of classified men’s results, not one timeless number across Open, Pro and age groups.
Average HYROX® Time Women
A women’s HYROX average is the arithmetic mean of a defined set of classified women’s results, not one timeless figure across Open, Pro and age groups.
B
B-Skips
B-skips are a coordinated running drill that combines a skip, knee lift and lower-leg extension before the foot returns toward the ground.
Back Extension
A back extension is a trunk- or hip-extension exercise performed on equipment such as a 45-degree bench or horizontal hyperextension station. Setup changes the joint motion and muscle demand.
Back Squat
A back squat is a resistance exercise with a barbell supported across the upper back. Stance, bar position, depth and load change its joint and muscle demands.
Band Pull Apart
A band pull-apart is an elastic-resistance exercise in which the hands move apart while the arms remain approximately in front of the body. Arm angle, grip, band stiffness and starting length change the resistance and muscle demand.
Banded Lateral Walk
A banded lateral walk is resisted side stepping with a loop band placed around the legs or feet. Band position, resistance, posture and step size change the mechanical and muscular demands.
Barbell
A barbell is a straight loadable bar used with weight plates and collars for resistance exercise. Bar dimensions, sleeve design, knurling and rated capacity vary by type and manufacturer.
Barbell Bench Press
The barbell bench press is a horizontal resistance exercise performed on a bench by lowering and pressing a barbell. Pectoralis major, anterior deltoid and triceps contribute, with technique and load changing their demands.
Barbell Bent Over Row
The barbell bent-over row is a resistance exercise performed from a hip-hinged position by drawing a barbell toward the torso. Upper-back, shoulder and elbow-flexor muscles contribute while the trunk and hips maintain position.
Barbell Curl
A barbell curl is an elbow-flexion resistance exercise performed with both hands on a bar. Biceps brachii, brachialis and brachioradialis can contribute; the shoulder, wrist and trunk also affect execution.
Barbell Deadlift
The barbell deadlift is a resistance exercise in which a loaded bar is lifted from the floor by coordinated hip and knee extension. Stance, grip, bar type, anatomy and load alter the movement and muscular demands.
Barbell Decline Bench Press
The barbell decline bench press is a bench-press variation performed with the torso angled below horizontal. Pectoralis major, triceps and anterior deltoid contribute, and their acute activity can differ with bench angle and execution.
Barbell Hip Thrust
The barbell hip thrust is a bench-supported, externally loaded hip-extension exercise. It trains the gluteus maximus but does not isolate it.
Barbell Incline Bench Press
The barbell incline bench press is a pressing exercise performed on an inclined bench, involving the pectoralis major, anterior deltoid and triceps.
Barbell Lunge
The barbell lunge is a forward-lunge variation performed with a barbell supported across the upper back.
Barbell Push Press
The barbell push press is an overhead press assisted by a brief leg dip and drive.
Barbell Reverse Lunge
The barbell reverse lunge is a lunge variation performed by stepping backward with a barbell supported across the upper back.