HYROX® Bible – Page 9
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
P
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
Plantar flexion is an ankle movement that lifts the heel or points the toes downward; the gastrocnemius and soleus are its primary muscles.
Plantarflexion
Plantar flexion is ankle movement that points the foot away from the shin.
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 means toward the back of the body or behind another structure in anatomical position.
Posterior Chain
Posterior chain is a coaching term for muscles on the back of the body, commonly including the gluteals, hamstrings, spinal extensors and calf muscles.
Power Output
Mechanical power is the rate of doing work. In movement it can be expressed from force and velocity, but the result depends on what body or implement is measured and how.
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 means lying face down. In exercise, it describes body orientation rather than a specific muscle action, difficulty or training effect.
Prone Y-T-W Raise
A prone Y-T-W raise is a sequence of arm lifts performed face down in Y, T and W positions to train scapular and shoulder control.
Proprioception
Proprioception is sensory information about body position and movement arising from multiple receptors and integrated by the nervous system.
Prowler Sled
A Prowler is a training sled used for pushes and drags. Check the actual model, runners and attachment options before using its specifications or comparing it with HYROX equipment.
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 push-up is a bodyweight horizontal press performed while the hands and feet support the body. It trains the chest and triceps while the shoulders and trunk help control the movement.
R
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
A race venue is the event-specific building and course used for a HYROX race. Layout, lap count, access and facilities can vary, while the official race sequence remains governed by the rulebook.
Rack Pull
A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Range of Motion
Range of motion is the angular or linear excursion available or used at a joint during a defined movement; measurement method and task must be stated.
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: recording training load
Rate of perceived exertion records how demanding exercise feels. Session RPE applies that assessment to a whole workout and can be combined with its duration.
Recovery Phase (Rowing)
Recovery is the return from the rowing finish to the catch: arms extend, the body hinges forward, then the knees bend.
Rectus Abdominis
Rectus abdominis is a paired vertical muscle of the anterior abdominal wall. It flexes the thoracic and lumbar spine and participates in coordinated trunk function.
Renegade Row
Combines a plank on dumbbells with alternating single-arm rows, so the back works while the core resists rotation.
Resistance Band
A resistance band is an elastic implement whose tension generally changes as it is stretched; actual resistance depends on the band and elongation.
Resting heart rate: measurement and interpretation
Resting heart rate is the number of heartbeats per minute while resting. Fitness, medication, health and measurement conditions affect it; a lower value is not always better.
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
The rhomboid major and minor are upper-back muscles that connect the spine to the medial border of the scapula. They contribute to scapular retraction, downward rotation and shoulder-girdle stability.
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 comprises supraspinatus, infraspinatus, teres minor and subscapularis. These muscles move the shoulder and contribute to dynamic stability of the glenohumeral joint.
Rowing Stroke
A rowing stroke is one complete cycle on a rowing ergometer: catch, drive, finish and recovery.
RPE: rating effort during HYROX training
RPE means rating of perceived exertion: your assessment of how hard exercise feels. The number only makes sense when the scale and the task are specified.
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.
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
A sagittal plane is a vertical anatomical plane dividing the body into left and right portions. The midsagittal plane divides them equally.
Sandbag
A sand-filled bag carried on the shoulder during the Sandbag Lunges station. Typically 10kg (women) or 20kg (men).
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.