HYROX® Bible – Page 5
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
F
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 front squat is a squat with a barbell supported in front of the shoulders, requiring a stable front-rack or alternative grip.
Frontal Plane
The frontal, or coronal, plane is a vertical anatomical plane that divides the body into anterior and posterior portions. Abduction and adduction occur in this plane.
Functional Fitness
Functional fitness is a broad training label for exercises selected to improve particular tasks or movement capacities. Transfer depends on how closely training matches the target and on the individual.
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 consists of medial and lateral muscles at the back of the lower leg. They cross the knee and ankle, join the calcaneal tendon and contribute to ankle plantarflexion and knee flexion.
Glute Bridge
A floor-based exercise in which the hips extend from a supine, knees-bent position.
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 glutes are the gluteus maximus, medius and minimus muscles of the buttock and lateral hip region.
Gluteus Maximus
Gluteus maximus is the largest and most superficial of the three gluteal muscles. It arises from the posterior pelvis and related fascia and inserts mainly on the femur, with connections to the iliotibial tract.
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: glucose, ATP and lactate
Glycolysis breaks glucose into pyruvate in the cell’s cytosol, producing ATP and NADH. The pathway itself does not require molecular oxygen.
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
A good HYROX time is context-dependent. Compare an official result within the same event, division and category rather than using one universal cutoff.
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
Grip endurance is the ability to sustain or repeat gripping effort over time. It differs from the maximum force produced in a brief squeeze.
Grip Strength
Grip strength is the force produced when gripping. Maximum grip strength and the ability to sustain or repeat a grip are different measurements.
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: physiology and training claims
Growth hormone (GH) is produced by the pituitary gland and contributes to growth and metabolism. Its physiological role does not prove that maximising a workout-induced spike improves performance.
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
A hamstring walkout starts in a supine bridge and alternately steps the feet away from and back toward the body while the hips remain raised.
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 recovery: measurement and context
Heart-rate recovery is the fall in heart rate after exercise over a stated time and recovery condition; protocol and context affect the value.
Heart rate variability: useful data, clear limits
Heart rate variability (HRV) describes variation in the intervals between heartbeats. It can inform training discussions, but its meaning depends on the metric, recording conditions and individual context.
Heart-rate zones: choosing and interpreting a model
Heart-rate zones group exercise into intensity ranges. Their boundaries depend on the model: maximum heart rate, heart-rate reserve or measured thresholds.
Heels Elevated Dumbbell Goblet Squat
A heels-elevated dumbbell goblet squat is a squat holding one dumbbell near the chest with the heels on a raised support.
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
A standing hip circle is a bodyweight drill that moves the free thigh through a circular sequence while the other leg supports the body.
Hip Flexors
Hip flexors are muscles that produce or assist hip flexion, bringing the thigh toward the trunk. Major contributors include the iliopsoas and rectus femoris, with help from several other muscles depending on joint position and task.
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: using trends in training
HRV describes variation between successive heartbeats. Consistent measurements can add context to a training log, but do not certify 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
Muscle hypertrophy is an increase in skeletal-muscle size, commonly assessed by fibre or whole-muscle cross-sectional measures. It is distinct from strength.
HYROX
HYROX is an indoor fitness race that alternates eight 1 km runs with eight fixed workout stations. Public categories include Open, Pro, Doubles and Relay.
HYROX Adaptive
A division designed for athletes with physical disabilities, with modified stations and equipment as needed.
HYROX Affiliated Gym
A HYROX-affiliated gym is a facility listed by HYROX as a Training Club under its current programme.
HYROX age groups: race-day age and Worlds rules
A HYROX age group adds an age-based ranking within a division. Standard Singles uses the athlete's age on race day; Doubles uses the partners' average age that day.
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
In standard HYROX Singles, Doubles and Relay, burpee broad jumps cover 80 m. Chest contact and simultaneous two-foot takeoff and landing are required, with up to 5 cm of fore-aft foot offset.
HYROX burpee broad jump: distance and movement rules
Burpee broad jumps are the fourth HYROX station: 80 m after run four. Each repetition combines a chest-to-ground burpee with a forward broad jump. The race prescribes distance, not a fixed repetition count.