# Repz — The First Adaptive Training Platform for HYROX

> Repz is the first adaptive training platform for fitness racing. It builds personalized, data-driven training plans that adapt to your level, equipment, schedule, and race goals. Content is backed by 200+ PubMed studies. Available on iOS and Android.

## What is HYROX?

HYROX is a standardized indoor fitness race combining running and functional workout stations. Every race worldwide follows the same format:

**Race Format:** 8 rounds of 1 km running alternated with 8 functional workout stations, always in the same order:
1. 1 km Run → 1,000 m SkiErg
2. 1 km Run → 50 m Sled Push
3. 1 km Run → 50 m Sled Pull
4. 1 km Run → 80 m Burpee Broad Jumps
5. 1 km Run → 1,000 m Rowing
6. 1 km Run → 200 m Farmers Carry
7. 1 km Run → 100 m Sandbag Lunges
8. 1 km Run → 75 or 100 Wall Balls

**Total distance:** 8 km running + 8 stations. Typical finish times range from ~52 minutes (elite) to 90+ minutes (recreational).

### Divisions (2025/26 Season)

| Division | Sled Push | Sled Pull | Farmers Carry | Sandbag | Wall Ball Weight | Wall Ball Reps | Wall Ball Target |
|----------|-----------|-----------|---------------|---------|-----------------|----------------|-----------------|
| Men Open | 152 kg | 103 kg | 2×24 kg | 20 kg | 6 kg | 100 | 3.0 m |
| Men Pro | 202 kg | 153 kg | 2×32 kg | 30 kg | 9 kg | 100 | 3.0 m |
| Women Open | 102 kg | 78 kg | 2×16 kg | 10 kg | 4 kg | 75 | 2.7 m |
| Women Pro | 152 kg | 103 kg | 2×24 kg | 20 kg | 6 kg | 100 | 2.7 m |
| Doubles | Open weights shared between partners | | | | | | |

### World Records (as of March 2026)
- Men: 52:42 — Weersma (March 2026)
- Women: 56:03 — Wietrzyk (January 2026)

### Athlete Demographics
- Age 25–44 represents ~76% of all HYROX athletes
- Gender split: 54% male / 46% female

## About Repz

Repz is a training platform that creates personalized, adaptive training plans for fitness racing. Key features:

- **Race Analytics:** Analyze your finish time against division benchmarks. See where you rank, identify weaknesses, and get actionable training priorities.
- **Adaptive Training Plans:** Periodized plans that adapt to your fitness level, available equipment, and target race date. Plans cover running, station-specific work, and hybrid sessions.
- **Station-Specific Training:** Dedicated programming for each of the 8 HYROX stations based on real performance data and sports science.
- **Science-Backed Content:** All training recommendations and glossary content are supported by citations from 200+ PubMed studies stored in the Repz science knowledge base.

**Platform:** iOS and Android apps
**Pricing:** Free race analysis; adaptive training plans from $20/month
**Founded by:** Nicolas Gmünder (nicolas@repz.app), based in Switzerland

## Guides — Comprehensive HYROX Training Resources (16)

### What Is Hyrox? The Complete Guide to the World's Fitness Race
URL: https://www.repz.app/guides/what-is-hyrox

What is Hyrox? Learn the race format, all 8 workout stations, divisions, weights, and finish times  -  plus how to train for your first event in 12-16 weeks.
**Q: How is Hyrox different from CrossFit?**
A: HYROX uses a fixed format — the same 8 stations, same distances, and same weights at every event worldwide. CrossFit competitions use varied, often unknown workouts that test broader fitness including heavy barbell lifts and gymnastics. HYROX has a low skill barrier, lasts 60–100 minutes of sustained effort, and produces times directly comparable across all athletes globally.

**Q: How long does a Hyrox race take to complete?**
A: Most athletes finish a HYROX race in 60 to 100 minutes. First-timers in Open division typically land between 75 and 100 minutes. Competitive athletes finish under 65 minutes. Pro division world records sit around 51 minutes for men and 55 minutes for women. Finish time depends on running fitness, station strength, and transition efficiency.

**Q: What are the 8 exercises in a Hyrox race?**
A: The 8 HYROX stations, completed in fixed order, are: SkiErg (1,000 m), Sled Push (50 m), Sled Pull (50 m), Burpee Broad Jumps (80 m), Rowing (1,000 m), Farmers Carry (200 m), Sandbag Lunges (100 m), and Wall Balls (75 reps for Women Open, 100 reps for Men Open). Each station is preceded by a 1 km run.

**Q: Can beginners compete in Hyrox or do you need a fitness background?**
A: Beginners can absolutely compete in HYROX. Open division requires no qualifying time or fitness test. Anyone aged 16 and up can enter. If you can jog 5 km without stopping and perform basic movements like squats, lunges, and pushes, you have the baseline to finish. The Doubles format is recommended for first-timers, halving the workload to roughly 4 km of running.

**Q: What are the Hyrox divisions and which one should I enter?**
A: HYROX has five main divisions: Singles Open, Singles Pro, Doubles Open, Doubles Pro, and Relay. Singles Open uses standard weights and requires no qualifying time. Pro adds heavier loads and requires a qualifying time. For first-timers, Doubles Open is ideal — you split runs and stations with a partner, running roughly 4 km instead of 8. Age group rankings apply across all divisions.

**Q: How much does it cost to enter a Hyrox event?**
A: HYROX entry fees typically range from €70–€130 for Singles and €50–€90 per person for Doubles, varying by city. Early-bird pricing is usually €10–€20 cheaper. Events in popular cities like London, New York, and Paris frequently sell out weeks or months in advance. Registration is handled directly through the HYROX website, with dates announced seasonally.

**Q: What is a good Hyrox finish time for a first-timer?**
A: For a first-timer in Open division, finishing between 75 and 100 minutes is typical. A time under 75 minutes puts you in the upper half of the field. Under 65 minutes is competitive. Among returning athletes, 70% improve on their second race, with an average improvement of 3 minutes and 27 seconds. Pacing the early runs conservatively is the most effective first-race strategy.

**Q: How do I train for Hyrox in 12 weeks if I already run regularly?**
A: If you already run regularly, 12 weeks of structured HYROX training is sufficient. Spend weeks 1–4 building running volume and learning station movements. Weeks 5–8 focus on station practice under fatigue and muscular endurance. Weeks 9–11 involve full race simulations and pacing strategy. Week 12 is a taper, reducing volume by 40–50% while maintaining intensity ahead of race day.

### Hyrox Burpee Broad Jumps: Technique, Pacing, Training & Tips
URL: https://www.repz.app/guides/hyrox-burpee-broad-jumps

Master the burpee broad jump in HYROX: perfect your technique, avoid common faults under fatigue, pace every rep, and build fitness with an 8-week training plan.
**Q: What is a burpee broad jump in HYROX?**
A: The burpee broad jump is Station 4 in Hyrox, covering 80 meters. Each rep begins with a full burpee — chest and thighs touching the ground — followed by a two-footed standing broad jump forward. Athletes must achieve full hip extension before jumping and land on both feet simultaneously. Most athletes complete the 80 meters in 40 to 55 reps depending on their average jump distance.

**Q: How far should you jump in a burpee broad jump?**
A: Aim for 1.8 meters or more per jump. An athlete averaging 1.8m covers 80 meters in roughly 45 reps, while averaging 1.5m requires 54 reps — nine extra burpees worth 45 to 70 extra seconds. Pro-level athletes average 2.0m or more. Each extra 10cm per rep eliminates 3 to 5 reps across the full 80-meter station distance.

**Q: How do you pace burpee broad jumps in a HYROX race?**
A: Start at 85% effort for the first 15 reps, targeting 4.5 to 5.0 seconds per rep. Settle into a 5.0 to 5.5-second rhythm through the middle section. Hold steady for the final reps rather than surging. Athletes who even-pace the BBJ station run their next 1km 15 to 25 seconds faster than those who redline early, making controlled pacing a net time gain across the race.

**Q: What muscles does the burpee broad jump work?**
A: Burpee broad jumps recruit nearly every major muscle group. The push-up phase targets the chest, triceps, and shoulders. The jump phase hits the glutes, quads, hamstrings, and calves. The core stabilizes the entire movement, and hip flexors pull the feet forward during the snap-through. It is one of the most complete full-body exercises available for building race-ready Hyrox fitness.

**Q: How many burpee broad jumps are in a HYROX event?**
A: The station distance is 80 meters, not a fixed rep count. Most athletes complete between 40 and 55 reps to cover that distance, depending on average jump length per rep. In Doubles, each partner covers 40 meters, reducing individual rep counts to roughly 20 to 30. Pro-level athletes jumping 2.0m or more can finish in as few as 40 reps.

**Q: How do I keep my jump distance when I'm exhausted late in a race?**
A: Focus on hip loading rather than knee bend before takeoff. Push your hips back like a hinge to engage glutes and hamstrings instead of relying on already-fatigued quads. Maintain your arm swing — it adds 10 to 15cm per rep for free. Controlled pacing in the first half of the station preserves the hip power needed to maintain jump distance through the final 20 meters.

**Q: How do I train burpee broad jumps as a beginner over 8 to 12 weeks?**
A: Dedicate two sessions per week for 6 to 8 weeks. In weeks 1 to 4, run a power session of 5 x 10 reps with 2-minute rest alongside hip thrusts and box jumps, plus an endurance session of 3 x 20 reps at consistent pace. In weeks 5 to 8, increase to 3 x 30 reps and add a race simulation: 1km run immediately into 40-plus BBJ reps targeting your goal station time.

**Q: What are the most common burpee broad jump technique mistakes in HYROX?**
A: The most costly mistake is skipping full hip extension before the jump, which results in a no-rep costing 6 to 10 seconds. Other common faults include wide hand placement slowing the push-up, shuffling feet forward instead of snapping them under the hips, landing stiff-legged and wasting reset time, and starting too fast then fading hard after rep 20. Each fault compounds across 40 to 55 total reps.

### HYROX Doubles: Rules, Training Plan & Station Strategy
URL: https://www.repz.app/guides/hyrox-doubles-guide

Crush Hyrox Doubles with expert partner rotation tactics, an 8-week training plan, station splits, and real finish time benchmarks for every gender category.
**Q: What is the difference between Hyrox Doubles and Hyrox Singles?**
A: In HYROX Doubles, two athletes share every meter and every rep across the same 8-round structure as Singles. Both partners run each 1km segment together, but stations can be split however the team chooses. Station weights are lighter than Singles, and both partners must cross the finish line together. Singles athletes complete the full workload and all 8km of running alone.

**Q: How do you split the running and workout stations in Hyrox Doubles?**
A: Both partners must run every 1km segment together — running cannot be split. Station work can be divided any way the team chooses: one partner can do the entire station, partners can alternate reps, or split distance and reps in any ratio. The optimal split assigns each station to the stronger partner for that movement, minimizing total station time rather than equalizing individual workload.

**Q: Can a male and female pair compete together in Hyrox Doubles?**
A: Yes. Mixed Doubles is an official HYROX division and a significant share of the Doubles field. Mixed Doubles uses men's Open weight standards for all stations, including a 100kg sled push, 75kg sled pull, 2×24kg farmers carry, 20kg sandbag, and 6kg wall ball. Co-ed teams should plan station splits to account for the proportionally heavier loads relative to the female partner's bodyweight.

**Q: What are the official Hyrox Doubles rules for partner rotation?**
A: Both partners must complete each 1km run together, staying within arm's reach. At stations, work can be split any way the team chooses, but both partners must remain in the station area during the work. Neither partner can begin the next run until all station work is complete and both athletes exit together. Both partners must also cross the finish line together for the time to count.

**Q: Is Hyrox Doubles easier than doing Solo Hyrox?**
A: Doubles is different, not simply easier. The running requirement is identical — both partners run the full 8km. What Doubles reduces is station workload per person and the weight standards. The strategic layer of managing a partner adds complexity. Doubles times run 10–20% faster than the slower partner's projected Singles time, with the main advantage coming from station recovery while your partner works.

**Q: How should Hyrox Doubles partners train differently in the weeks before race day?**
A: Each partner trains individually 3–4 times per week with running and station-specific sessions. On top of that, partners complete 1–3 joint sessions per week focused on transitions, station splitting, and communication under fatigue. A minimum of 8–10 partner sessions across the 8–12 week build is recommended, with at least 2–3 full or half race simulations at race weight before the event.

**Q: What is a good Hyrox Doubles finish time for beginners?**
A: For beginner Doubles teams in the Open division, a finish time between 1:30 and 1:50 is a solid first-race target. The majority of first-time HYROX athletes start with Doubles. Returning athletes improve by an average of 3 minutes 27 seconds in their second race, meaning your second Doubles race will be meaningfully faster even with modest fitness gains.

**Q: Should the stronger partner do more work in Hyrox Doubles stations?**
A: Not necessarily more total work, but the right work. The goal is to minimize total station time, not equalize individual load. If the stronger partner can cover a larger share of a specific station faster than a 50/50 split allows, they should. For example, assigning the faster SkiErg athlete 600m and the slower athlete 400m saves more time than splitting 500m each, even though the split is unequal.

### Hyrox Farmers Carry: Weight, Technique, Workouts & Benefits
URL: https://www.repz.app/guides/hyrox-farmers-carry

Master the Hyrox farmers carry with division weights, grip technique, muscles worked, and periodized workouts to boost your race-day performance and overall finish time.
**Q: How heavy is the farmers carry in a Hyrox race?**
A: Hyrox farmers carry weights are 24kg per hand (48kg total) for Open men, 16kg per hand (32kg total) for Open women, 32kg per hand (64kg total) for Pro men, and 24kg per hand (48kg total) for Pro women. These weights are carried using kettlebells over a 200-meter course. Train with 10-15% more than your race weight to build a buffer for the fatigue you carry into Station 6.

**Q: What muscles does the farmers carry work in Hyrox?**
A: The farmers carry works over 20 muscle groups simultaneously. Primary muscles include forearm flexors for grip, trapezius, erector spinae, obliques, and gluteus medius. Secondary muscles include quadriceps, hamstrings, calves, rhomboids, and deltoids. This wide activation profile makes it one of the most efficient exercises per minute of training time and explains why it transfers so well to other Hyrox stations.

**Q: How do you train for the Hyrox farmers carry without sacrificing running volume?**
A: Program carries inside your running sessions rather than as separate workouts. Use a fatigue simulation structure: run 500m at threshold pace, immediately into 200m farmers carry at race weight, then repeat. This builds carry-specific endurance without adding total training volume. Two carry sessions per week nested inside existing runs maintains running volume while developing the grip and structural strength needed for Station 6.

**Q: How long is the farmers carry distance in a Hyrox event?**
A: The Hyrox farmers carry distance is 200 meters, typically run as an out-and-back course inside the venue with a turnaround at 100 meters. Most Open division athletes complete it in 100-130 seconds. Pro athletes finish in under 90 seconds. If grip fails and multiple rest stops occur, the time can balloon past 3 minutes, making grip endurance training essential for competitive performance.

**Q: What is the difference between a farmers carry and a suitcase carry?**
A: A farmers carry uses weights in both hands simultaneously. A suitcase carry uses a weight in one hand only. The suitcase carry increases oblique activation by 30-40% compared to a bilateral carry at the same per-hand weight because your core must resist lateral flexion. Use farmers carries as your primary race preparation and suitcase carries as an accessory for core stability and correcting side-to-side imbalances.

**Q: How does fatigue from earlier Hyrox stations affect your farmers carry grip and posture?**
A: By Station 6 you have run 6 kilometers and completed five stations including sled pulls and rowing, both of which tax your forearms. This accumulated fatigue means a 24kg kettlebell feels like 30-32kg in fresh conditions. Most athletes also lose 10-15% of upright posture by this point. Training carries after running intervals and at 10-15% above race weight builds the buffer needed to maintain grip and form under real race fatigue.

**Q: What farmers carry weights are used in the Pro, Open, and age group divisions?**
A: Open men carry 24kg per hand (48kg total), Open women carry 16kg per hand (32kg total), Pro men carry 32kg per hand (64kg total), and Pro women carry 24kg per hand (48kg total). Doubles divisions match the Open weights. Age group divisions use the same Open weights regardless of age bracket, meaning a 55-plus athlete competes at the same load as an 18-year-old in Open.

**Q: How do I pace the farmers carry during a full Hyrox race?**
A: Start at 85% of your maximum walking speed and hold it consistently rather than surging off the start. Aim for roughly 1:20 to 1:40 per 100 meters in Open division. Use a rhythmic breathing pattern of 3-4 steps per inhale and exhale. Slow slightly at the 100-meter turnaround to take a controlled tight turn. A steady pace from the start prevents grip failure at 120-160 meters, which is where most athletes drop the weights.

### HYROX for Women: Training Plans, Weights & Race Guide
URL: https://www.repz.app/guides/hyrox-for-women

HYROX for women explained: women-specific weights, training plans, hormonal periodization, and race strategy using data from 325,000+ female athletes.
**Q: Is HYROX suitable for women who are complete beginners?**
A: Yes. If you're starting from scratch, allow 16-20 weeks to build foundational fitness before your first race. Women who can already run 5km and perform basic gym movements like squats, rows, and lunges can follow a 12-week structured plan. Doubles is recommended as a first-race format because it lets you experience the full race with half the station fatigue.

**Q: What is the average HYROX finish time for women?**
A: The median female finish time in Open Singles is approximately 1:35:00. Breaking 1:25:00 puts you in the top 25%, while finishing under 1:15:00 reaches the top 10%. A realistic first-race goal for a fit woman with 12 weeks of training is between 1:25:00 and 1:40:00. Seventy percent of returning female athletes improve their time by an average of 3 minutes 27 seconds on their second race.

**Q: What weights do women use in HYROX competitions?**
A: Women in Open division use a 102kg sled push, 78kg sled pull, 2 × 16kg farmers carry, 10kg sandbag lunges, and a 4kg wall ball for 100 reps. Pro division increases these to 152kg sled push, 103kg sled pull, 2 × 24kg farmers carry, 20kg sandbag, and a 6kg wall ball. All sled weights include the sled itself. SkiErg and rowing are 1,000m each with no external load.

**Q: How many weeks does a woman need to train for her first HYROX?**
A: Eight to twelve weeks of structured training is enough for most women who already have a running base and some gym experience. Twelve weeks is the recommended sweet spot, covering three phases: base building (weeks 1-4), race-specific development (weeks 5-9), and taper plus race prep (weeks 10-12). Women starting from scratch should allow 16-20 weeks to build foundational fitness first.

**Q: How should women train differently for HYROX than men?**
A: Women should train at race-specific weights (which differ from men's across every station) and prioritize muscular endurance over peak strength, targeting 12-20 rep ranges rather than 1-rep maxes. Running economy is the biggest performance lever: a 30-second improvement per kilometer saves 4 minutes across the 8km. Women who over-prioritize strength at the expense of running typically lose more time than they gain.

**Q: Should women adjust their HYROX training around their menstrual cycle?**
A: Yes. Hormonal periodization — structuring training intensity around your menstrual cycle — can improve performance and recovery. The follicular phase (days 1-14) supports higher-intensity training, while the luteal phase (days 15-28) benefits from reduced intensity and increased recovery focus. Repz's training plans account for hormonal periodization when athletes opt in to cycle-aware scheduling.

**Q: What is the difference between HYROX Women's Open and HYROX Pro Women?**
A: HYROX Women's Open uses lighter weights: 102kg sled push, 78kg sled pull, 2 × 16kg farmers carry, 10kg sandbag, and a 4kg wall ball. Pro Women uses significantly heavier loads: 152kg sled push, 103kg sled pull, 2 × 24kg farmers carry, 20kg sandbag, and a 6kg wall ball. Pro is appropriate if you can complete 100 wall balls unbroken at the Pro weight in training.

**Q: What sled push and pull weights should women aim for in HYROX training?**
A: In training, women should work up to the full race weight: 102kg for the Open sled push and 78kg for the Open sled pull, both over 50m. Because sled weights include the sled itself (typically 30-35kg), you add roughly 67-72kg of plates for the Open push. Target under 2:30 for the sled push and under 2:00 for the sled pull. Technique — especially hand-over-hand rhythm on the pull — matters more than raw strength.

### HYROX Race Day: Results, Checklist & Strategy Guide
URL: https://www.repz.app/guides/hyrox-race-day

Decode your HYROX results with age-group benchmarks, station-by-station split analysis, and a proven race day checklist to hit your personal best.
**Q: What is a good finishing time for a HYROX race?**
A: A good HYROX finishing time for Open-division athletes is 75–105 minutes. Sub-90 minutes is considered competitive in the Open field, while sub-60 minutes is Pro-level. First-timers often finish in 90–120 minutes. Running fitness is the biggest predictor, as the 8 × 1km runs make up 50–65% of total race time.

**Q: How are HYROX results and rankings calculated?**
A: HYROX results are calculated from your total elapsed time from the starting horn to the finish line, including all 8 runs, 8 station times, and Roxzone transition times. Rankings are determined by finishing time within your specific division, age group, and gender. You can filter and view your rank on results.hyrox.com after your race.

**Q: Where can I find official HYROX race results online?**
A: Official HYROX race results are published at results.hyrox.com. You can search by name, bib number, or event location. Results typically go live 2–4 hours after your wave finishes, though large events can take up to 6 hours. Each entry includes overall time, running splits for all 8 segments, station times, and Roxzone transition times.

**Q: What is the average HYROX completion time by age group?**
A: Most Open-division athletes finish between 75 and 105 minutes, with averages varying by age group. Younger age groups (25–34) tend to finish faster, while masters athletes (50+) typically add 10–20 minutes to median times. Running fitness remains the top predictor across all age groups, as runs account for 50–65% of total race time.

**Q: How do HYROX Pro division results differ from Open division results?**
A: Pro division athletes compete with heavier sled weights and face stricter qualifying standards. Pro finishing times are significantly faster: sub-60 minutes for men and sub-1:08 for women are rough World Championship benchmarks. Open division uses standard weights and is the most popular division, with most athletes finishing between 75 and 105 minutes.

**Q: Which HYROX stations cause the most time loss during a race?**
A: Wall Balls are the #1 time sink across all HYROX divisions. The gap between the 25th and 75th percentile on Wall Balls exceeds 90 seconds in Open. Burpee Broad Jumps show the widest performance spread overall, meaning technique improvements yield outsized returns. Farmers Carry grip failures and Roxzone transition inefficiency also contribute significant avoidable time loss.

**Q: How much should my HYROX time improve from my first to second race?**
A: 70% of returning HYROX athletes improve their time, with an average improvement of 3 minutes 27 seconds in the Open division. Athletes who target their weakest station in training and practice pacing discipline—specifically resisting going out too fast in Run 1—typically see the largest gains. Structured training between races accelerates this improvement.

**Q: How do I compare my HYROX result against others in my gender and age group?**
A: On results.hyrox.com, you can filter results by division, age group, and gender to see your rank within your category. For a more detailed analysis, entering your results into Repz benchmarks your performance against your division, identifying which stations cost you the most relative time compared to athletes with similar overall finishing profiles.

### Hyrox Rowing Guide: 1,000m Pacing, Technique & Training
URL: https://www.repz.app/guides/hyrox-rowing

Master hyrox rowing with split targets by finish category, stroke technique, damper settings, and training workouts to row fast even when fatigued.
**Q: How far do you row in a Hyrox race?**
A: The rowing distance in Hyrox is 1,000 meters for every division, including Open, Pro, and all Doubles categories. In Doubles, both partners split the 1,000m on the same machine, typically 500m each. The distance does not change based on gender, age group, or division.

**Q: What type of rowing machine is used in Hyrox?**
A: Hyrox uses the Concept 2 RowErg at all official race events worldwide. This is an air-resistance rower with a PM5 performance monitor. If you train on a different type of rower, your pacing will not transfer directly. Get at least 4–6 sessions on a Concept 2 before race day to calibrate your target split and get comfortable with the feel of the air flywheel.

**Q: What split time should I target for the Hyrox 1,000m row?**
A: A strong 1,000m row time for Hyrox is 3:20–3:40 for competitive males and 3:40–4:00 for competitive females. Mid-pack Open athletes typically finish in 4:00–4:20. First-timers should aim for sub-4:30. These are race-condition times under fatigue, so expect your Hyrox row to be 10–20 seconds slower than your best fresh gym effort.

**Q: How do I pace the rowing station without blowing up later in the race?**
A: Row at a steady, controlled pace with a slight negative split. Start 2 seconds slower than your target average /500m split for the first 500m, then increase effort for the second 500m. Starting too fast is the most common rowing mistake in Hyrox, costing athletes 10–20 seconds as they fade in the final 300m. You still have Farmers Carry, Sandbag Lunges, and Wall Balls ahead.

**Q: How does fatigue from earlier Hyrox stations affect my rowing performance?**
A: Rowing is Station 5, so you arrive with fatigued legs from 5km of running, sled pushes and pulls, and Burpee Broad Jumps. Your legs will feel heavy in the first 200m of rowing. This is normal. Maintain your target split rather than pushing harder, and the sensation fades as blood flow normalizes. Practice the Burpee Broad Jump-to-row transition in training to reduce the performance gap.

**Q: What damper setting should I use on the SkiErg or rower in Hyrox?**
A: Most Hyrox athletes perform best at damper 4–6 on the Concept 2, corresponding to a drag factor of roughly 110–130 on the PM5 monitor. This balances power per stroke against sustainability on already-fatigued legs. Heavier, stronger athletes can go to 6–7. Lighter athletes should stay at 4–5. Always check the actual drag factor on the monitor, since dust, altitude, and temperature all affect resistance.

**Q: How should heavier or strength-based athletes approach the Hyrox rowing station differently?**
A: Stronger, heavier athletes can leverage higher pulling power by using a slightly higher damper setting of 6–7 and a lower stroke rate of 24–28 s/m with more force per stroke. This plays to their strength advantage. The risk is overloading already-fatigued legs, so managing the drive sequencing—legs first, then hips, then arms—is especially important to avoid burning out the quads needed for the Farmers Carry.

**Q: How do I train specifically for the Hyrox rowing station at home or in the gym?**
A: Train with pace-specific intervals under fatigue rather than steady-state meters. Key workouts include 4x500m Pace Lock Intervals at your target race split, a Fatigued 1,000m Test after running and Burpee Broad Jumps, and 10x100m sprint repeats for power. Aim for 2–3 rowing sessions per week during your Hyrox prep block and prioritize at least one session per week on a Concept 2.

### Hyrox Sandbag Lunges: Weight, Technique, Training & Alternatives
URL: https://www.repz.app/guides/hyrox-sandbag-lunges

Master Hyrox sandbag lunges with expert guidance on weights, technique, pacing strategies for the 100m station, and training plans to slash your race time.
**Q: How do you do sandbag lunges properly for Hyrox training?**
A: Keep your torso upright throughout every rep, track your front knee over your toes, and lower your rear knee to the ground with control. Use a stride of roughly 70–90cm. Practice the step-through transition so there is no pause between reps. Drill the movement under fatigue, after running or lower-body work, so form stays consistent when it matters most on race day.

**Q: What weight sandbag should I use for the Hyrox lunge station?**
A: Open Men use 20kg and Open Women use 10kg. Pro Men carry 30kg and Pro Women carry 20kg. Doubles divisions match the same weights as their Singles counterparts. Train at race weight for endurance sessions and 5kg above race weight for strength-building sets so the competition load feels more manageable on race day.

**Q: How long is the sandbag lunge in a Hyrox race and how should I pace it?**
A: The Hyrox sandbag lunge station is 100 meters, roughly 80–100 individual steps. Split it into four 25-meter segments and hold a steady rhythm through the first three before pushing harder in the final 25 meters. Avoid starting fast — athletes who hammer the first 20 meters typically spend twice as long on the back half as fatigue sets in.

**Q: When should I break my sets during the 100m Hyrox sandbag lunge station?**
A: Avoid unplanned breaks by knowing your step count before race day. If you need to rest, plan stops at the 25m, 50m, and 75m marks rather than stopping reactively. Keeping rests brief and deliberate is faster than cramping and stopping every five steps in the back half. Continuous movement at a controlled pace beats stop-start surging every time.

**Q: How do I manage shoulder and grip fatigue in the bear-hug carry position?**
A: During the 7th run segment before the lunge station, actively shake out your arms, open and close your hands, and roll your shoulders to flush forearm fatigue from the Farmers Carry. In the Zercher position, your biceps and upper back work isometrically the entire 100m, so building those in training and switching to a shoulder carry if your arms fail early are both valid strategies.

**Q: What are realistic completion times for the Hyrox sandbag lunge station?**
A: Open division athletes typically finish in 3:00–4:00 minutes. Pro athletes target sub-2:30. Recreational first-timers generally complete the station in 3:30–5:00. Because the station follows 7km of running and six prior stations, your race lunge time will almost always be slower than your standalone training lunge time under fresh conditions.

**Q: Are sandbag lunges better than barbell lunges for Hyrox-specific training?**
A: For Hyrox specificity, sandbag lunges are superior. The shifting sand recruits stabilizer muscles a barbell does not, and the Zercher carry position directly replicates race demands. Barbell lunges are still useful for building a strength reserve with heavier loads at shorter sets. A combined approach — heavy barbell sets plus race-weight sandbag endurance efforts — produces the best results.

**Q: How do I train sandbag lunges to improve my Hyrox finishing time?**
A: Use two sessions per week: one strength session at race weight plus 5kg for short sets (4×20 steps), and one endurance session at race weight for 75–100m efforts after a run or rowing piece. Follow a 12-week periodization with a base phase, load phase, and race-simulation phase. Track your 100m split every session — a 15-second improvement over eight weeks is a realistic intermediate target.

### Hyrox SkiErg Guide: Technique, Pacing, Workouts & Training
URL: https://www.repz.app/guides/hyrox-skierg

Master the SkiErg for Hyrox with expert technique breakdowns, race-day pacing strategies, target splits, muscles worked, and progressive training workouts.
**Q: What is a SkiErg and how does it work for Hyrox training?**
A: The SkiErg is a standing cardio machine that simulates the double-pole motion of Nordic skiing. You grab two handles overhead, drive them down through a powerful pull, and an air-resistance flywheel provides scalable resistance. For Hyrox, athletes ski 1,000 meters at station 1. It trains upper-body endurance and cardiovascular fitness simultaneously, with zero joint impact.

**Q: How far is the SkiErg in a Hyrox race?**
A: The SkiErg distance in Hyrox is 1,000 meters for Singles and 500 meters per partner in Doubles. It is the first station, placed after the opening 1km run. The PM5 monitor counts down from 1,000m to zero, and athletes must reach zero before leaving the station.

**Q: What is a good SkiErg time for Hyrox beginners and intermediates?**
A: For a sub-1:15 Hyrox finish, aim for 3:25–3:50 on the 1,000m SkiErg. For a sub-1:30 finish, 3:50–4:20 is a strong target. Beginners finishing around 1:45 or later typically complete the SkiErg in 5:00–5:30. These benchmarks come from recent seasons of race data.

**Q: What muscles does the SkiErg work during a Hyrox race?**
A: The SkiErg primarily works the latissimus dorsi, triceps, and core (rectus abdominis and obliques). Secondary movers include the glutes and hamstrings through the hip hinge, posterior deltoids, forearm flexors, and erector spinae. Muscle contribution is roughly 60% upper body and 40% lower body, making it one of the most upper-body-intensive cardio machines available.

**Q: Should I squat or stay upright on the SkiErg for Hyrox?**
A: Neither a full squat nor a rigid upright stance is optimal. The correct position uses a hip hinge: stand tall at the top, then fold forward 30–40 degrees as you pull. About 60% of your power comes from the hips and core. Staying completely upright turns the SkiErg into an arm exercise. Squatting is slower for almost all athletes.

**Q: How do I pace the 1000m SkiErg so I don't blow up early in a Hyrox?**
A: Use a negative or even split: start 2–3 seconds per 500m slower than your target average, settle in by 300m, then push the final 200m. Target a 7 out of 10 effort throughout. Going all-out at the start may save 15–20 seconds on the SkiErg but costs 45–60+ seconds across the remaining 7km of running due to elevated heart rate and early fatigue.

**Q: How do I train the SkiErg if I've never done cross-country skiing?**
A: No skiing background is needed. In your first 3–5 sessions, ignore pace and focus only on the hip hinge pattern and a relaxed grip. Aim for 2–3 sessions per week: one interval session and one endurance session. Start with 500m repeats at a comfortable pace, then build toward 1,000m continuous efforts. Technique first, speed second.

**Q: Is the SkiErg the hardest Hyrox station to train for?**
A: The SkiErg is challenging mainly because it's unfamiliar and upper-body intensive in a sport dominated by running. However, cardiovascular fitness transfers strongly: athletes who run well tend to ski well. It's arguably harder to train than the rower without machine access, but slam ball throws, banded lat pulldowns, and cable rope slams provide effective substitutes when a SkiErg isn't available.

### Hyrox Sled Pull: Rope Technique, Weight, Workouts & Alternatives
URL: https://www.repz.app/guides/hyrox-sled-pull

Master the Hyrox sled pull with expert rope technique, weight standards by gender, workout progressions, and alternatives to hit your race-day target time.
**Q: How heavy is the sled pull in a Hyrox race for men and women?**
A: Open Men pull 103 kg and Open Women pull 78 kg (sled weight included). Pro Men pull 153 kg and Pro Women pull 103 kg. Doubles divisions use the same weights as their Singles counterparts. The weight stays constant regardless of athlete bodyweight or age.

**Q: What muscles does the sled pull work in Hyrox?**
A: The primary movers are your lats, biceps, and forearm flexors. Stabilizing muscles include your rhomboids, rear deltoids, and erector spinae. Your quads and glutes anchor your body against the pulling force. The posterior chain handles roughly 70% of the work. If your biceps fatigue first, you're pulling too high — aim elbows to ribs to engage the lats.

**Q: How do you train for the Hyrox sled pull at home or in a gym without a sled?**
A: Heavy seated cable rows (20+ reps), single-arm dumbbell rows, inverted rows, and towel rows all replicate the pulling pattern. For grip endurance, add dead hangs and farmer's carries. A DIY tire sled costs under $25 and provides race-specific resistance. Repz automatically substitutes sled pull exercises based on your available equipment across four tiers.

**Q: What is the difference between the sled pull and sled push in Hyrox?**
A: The sled push (station 2) loads your quads, glutes, chest, and triceps through full-body locomotion. The sled pull (station 3) is a stationary upper-body pull limited by grip endurance and lat stamina. The push is heavier (152 kg vs 103 kg for Open Men) but uses larger muscle groups. Race data shows the sled pull has the largest improvement potential for returning athletes.

**Q: How long is the sled pull distance in a Hyrox race?**
A: The sled pull distance in a Hyrox race is 50 meters. You stand at one end of the rope and pull the loaded sled toward you hand over hand until it crosses the finish line. You may not walk toward the sled or wrap the rope around your body — every meter of rope must pass through your hands.

**Q: Does the floor surface affect how hard the sled pull feels in training?**
A: Yes, significantly. A sled that glides easily in training can feel 20–30% heavier on a high-friction competition surface. Turf and carpet at venues vary by location. This is why practicing at or above race weight is non-negotiable — surface friction at competition may make the sled feel considerably heavier than your training environment.

**Q: How should I grip the rope during the sled pull when I'm already fatigued from earlier Hyrox stations?**
A: Use an overhand grip with thumbs wrapped around the rope. Keep tension firm but not maximal — avoid death-gripping the rope. Maintain a steady 1-pull-per-second cadence rather than pulling faster than your grip can handle. During the 1km run before the pull station, shake out your hands and focus on relaxed arm carriage to save grip for the rope.

**Q: How do I scale sled pull weight if I'm a beginner training for my first Hyrox?**
A: Start with lighter loads and focus on technique before adding weight. Build up gradually toward race weight over your training block. Accumulate 200–300 meters of total pulling per week at whatever load allows consistent form. Once your technique is dialed, aim to train at race weight at least once per week, and occasionally at 10–15% above it to ensure race day doesn't shock your system.

### Hyrox Sled Push: Weights, Technique, Workouts & Alternatives
URL: https://www.repz.app/guides/hyrox-sled-push

Master the Hyrox sled push with weight standards by division, proven technique for any surface, training workouts, and race-ready programming to boost your time.
**Q: How heavy is the sled push in Hyrox?**
A: The total sled weight (sled + plates) ranges from 102 kg for women's Open to 202 kg for men's Pro. Men's Open pushes 152 kg, and women's Pro pushes 152 kg. In doubles, both partners push the same sled at the same weight as their equivalent singles division. Mixed doubles use a middle weight: 127 kg for Open and 177 kg for Pro.

**Q: What muscles does the sled push work?**
A: The sled push primarily works your quadriceps, glutes, and calves — these three muscle groups generate all the forward force. Your hamstrings assist with hip extension. Your core stabilizes your torso to prevent energy leakage. Your anterior deltoids and triceps maintain arm rigidity against the sled uprights. It's a full-body exercise, but 80%+ of the work is lower body.

**Q: How do you train for the Hyrox sled push?**
A: Train the sled push 2–3 times per week: one speed session at 60–75% of race weight, one race-simulation session at full race weight for 50m, and one heavy session at 110–120% of race weight for 15m distances. Film your body angle and correct it when your hips rise above 45 degrees. Over 12 weeks, this approach typically improves sled push times by 15–25%.

**Q: What is the sled push distance in Hyrox?**
A: The Hyrox sled push distance is 50 meters. It is station 2 of 8, completed after your second 1 km run. You push a weighted sled down a synthetic track with both hands gripping the vertical uprights. There are no straps or handles. The clock runs continuously, including any rest breaks you take during the push.

**Q: How can I improve my sled push speed for Hyrox?**
A: Improve sled push speed by training above race weight (110–120%) for short 15m sets once per week, which makes race weight feel easier. Lock in a 30–45 degree body angle and drive short, powerful steps through the balls of your feet. Start race-day efforts at 80% effort with a consistent pace — zero stops beats a fast start with multiple breaks every time.

**Q: Does sled push surface affect my Hyrox race strategy?**
A: Yes. The synthetic track surface varies slightly between Hyrox venues — some floors feel stickier than others, increasing friction and resistance. Experienced racers warm up on the actual competition surface when possible to calibrate their effort. A stickier surface demands a lower body angle and more leg drive, so adjusting your pacing strategy before the race starts is important.

**Q: What are the best sled push alternatives if I don't have a sled?**
A: The best alternative is the treadmill sled push: turn a flat-belt motorized treadmill off and push the belt backward with your feet. Other options include horizontal leg press for strength, heavy tire or prowler pushes outdoors, and towel-drag pushes on smooth floors. Combining a leg press with a treadmill push covers roughly 85% of the sled push training stimulus.

**Q: How do I program sled push training into my full Hyrox simulation block?**
A: Train the sled push 2–3 times per week within a 12–16 week build phase, alternating speed sessions and race-simulation sessions. Once per week, train the push-run-pull combo: 50m sled push at race weight, 1 km run at target pace, then 50m sled pull. This directly simulates stations 2 and 3 back-to-back and teaches your body to push and pull on fatigued legs.

### Hyrox Training Plan: Free Programs for Every Level
URL: https://www.repz.app/guides/hyrox-training-plan

Get a structured Hyrox training plan for beginners to pros. Free 8/12-week programs, PDFs, and personalized plans in the Repz app.
**Q: How long should you train for HYROX?**
A: Plan for 8-12 weeks of structured training before your first HYROX race. Athletes with solid fitness backgrounds can succeed with 8 weeks, while beginners benefit from 12+ weeks of preparation. Complete beginners should consider a 16-week progression. The key factors are current aerobic capacity, familiarity with station movements, and available training time per week.

**Q: What is the best HYROX training split?**
A: The best HYROX training split includes 2-3 running sessions, 2-3 strength and conditioning sessions, and 1-2 complete rest days per week. Running receives the largest allocation since it comprises 60-70% of race time. A 60% running, 40% strength and station distribution works well for most athletes, adjusted based on individual strengths and weaknesses.

**Q: How many days a week should I train for HYROX?**
A: Most athletes succeed with 4-5 training days per week, allowing adequate recovery between sessions. Beginners benefit from 3-4 days per week to establish consistency without overreaching. Advanced athletes may train 5-6 days per week during peak training blocks. Quality matters more than quantity — four focused sessions produce better results than six mediocre workouts.

**Q: What exercises should be in a HYROX training plan?**
A: A HYROX training plan should include threshold running intervals, tempo runs, Wall Ball or thruster progressions, Sled Push alternatives like weighted lunges, Farmers Carry and grip work, Burpee Broad Jump power training, and rowing machine efforts. Each station movement pattern — hip hinge, squat, carry, and full-body power — needs targeted exercises with race-specific repetition schemes.

**Q: How do I structure my HYROX training phases?**
A: Structure HYROX training across three phases: Aerobic Development (Weeks 1-4) with high-volume easy running and circuit strength work; Strength Endurance (Weeks 5-8) with station-specific loading and race-pace intervals; and Race Preparation (Weeks 9-12) with full race simulations and progressive taper. Each phase includes a recovery week with 20% volume reduction to allow adaptation.

**Q: What's the difference between Open and Pro HYROX training?**
A: Pro-level sub-60 HYROX training demands 7-9 hours per week across 6 training days, with running volumes of 35-40km per week and a 70/30 intensity distribution instead of the standard 80/20. Open-level training targets completion and improvement over 4-5 days per week. Pro athletes require lactate threshold around 3:50/km pace and weekly VO2max sessions alongside high-volume threshold work.

**Q: How do I train for HYROX transitions between stations?**
A: Train HYROX transitions through brick workouts and race simulations that combine running immediately with station work. Practice moving from treadmill to station setup, executing the movement efficiently, then returning to target running pace. Smooth transitions can save 10-15 seconds per station — nearly 2 minutes across a full race — through physical and mental switching practice under fatigue.

**Q: What should my HYROX race day pacing strategy be?**
A: Start your HYROX race at goal pace and resist going faster in the first half. Most intermediate athletes start too fast and fade dramatically. Practice negative splits during 1km repeat training — run the first four kilometers at goal pace, then attempt to run the final four 5-10 seconds per kilometer faster. Even-effort distribution across all 8km produces faster finishing times than aggressive early pacing.

### HYROX Training Zones: VO2 Max, Heart Rate & Threshold Guide
URL: https://www.repz.app/guides/hyrox-training-zones

Master HYROX training zones with our science-backed guide. Learn VO2 max, lactate threshold, heart rate zones, and station-specific workouts for faster race times.
**Q: What are the different training zones for HYROX preparation?**
A: HYROX training uses five zones based on max heart rate. Zone 1 (50–60%) is active recovery. Zone 2 (60–70%) builds aerobic base and mitochondrial density. Zone 3 (70–80%) is your race-pace effort for 1km runs. Zone 4 (80–88%) targets lactate threshold. Zone 5 (88–95%) trains VO2 max. About 80% of weekly volume should sit in Zones 1–2, with 20% in Zones 4–5.

**Q: What heart rate zone should you train in for HYROX?**
A: Most HYROX training should occur in Zone 2 (60–70% max HR) for aerobic base development. During races, aim to keep 1km run splits in Zone 3 (75–82% max HR), just below lactate threshold. Hard training sessions target Zone 4 (threshold) and Zone 5 (VO2 max). The 80/20 polarized model — 80% easy, 20% hard — is the most effective distribution for HYROX performance.

**Q: How do you structure a HYROX training week using heart rate zones?**
A: A 5–6 day HYROX training week includes: Monday (Zone 2 easy run with strides), Tuesday (Zone 4 threshold intervals), Wednesday (Zone 1–2 strength and station work), Thursday (Zone 2 easy run), Friday (Zone 5 VO2 max intervals), Saturday (race-specific simulation across Zones 2–5), Sunday (rest or Zone 1 active recovery). Three easy days, two hard days, one race-specific day follows the 80/20 polarized model.

**Q: What is Zone 2 training and why is it important for HYROX athletes?**
A: Zone 2 training is sustained aerobic effort at 60–70% of max heart rate — a conversational pace sustained for 45–60 minutes. For HYROX athletes, it increases mitochondrial density and capillary development, improving fat oxidation and preserving glycogen for station efforts. It also accelerates heart rate recovery between stations. Three to four Zone 2 sessions per week over 8–12 weeks form the foundation of HYROX performance.

**Q: How does HYROX race pace correspond to heart rate zones?**
A: During a HYROX race, 1km run splits should target Zone 3 (75–82% max HR), just below lactate threshold. Station efforts spike heart rate into Zone 4–5 (80–95% max HR). After each station, focus on recovering back to Zone 3 within the first 200–300m of each run. Athletes who drift into Zone 4 on the runs consistently and fail to recover accumulate lactate and fade significantly in the final three kilometers.

**Q: How do I find my training zones without lab testing for HYROX?**
A: Use a 30-minute running time trial: after a 10-minute warmup, run all-out for 30 minutes. Your average heart rate over the last 20 minutes approximates lactate threshold heart rate, and average pace approximates threshold pace. From threshold heart rate, calculate zones by percentage of max HR. A chest-strap heart rate monitor improves accuracy. RPE serves as a secondary check: Zone 2 is conversational, Zone 4 is comfortably hard, Zone 5 means counting down seconds.

**Q: How should my training zone distribution change in the 8 weeks before a HYROX race?**
A: In weeks 1–4 of an 8-week peak block, emphasize Zone 2 volume and add threshold work to raise your sustainable race pace. In weeks 5–7, shift toward VO2 max intervals and race-specific simulations combining station efforts with 1km runs at target pace. Week 8 is a taper: reduce total volume by 40%, maintain intensity, and prioritize sleep and recovery so you arrive at race day fully adapted and fresh.

**Q: Which heart rate zone should I target during the sled push and SkiErg in HYROX?**
A: Expect your heart rate to spike into Zone 4–5 (80–95% max HR) during the sled push and SkiErg — this is unavoidable given the intensity. The goal isn't to stay in a lower zone during stations but to recover back into Zone 3 quickly afterward. Athletes with strong aerobic bases and good heart rate recovery drop 30–40 beats within 60 seconds post-station, allowing them to start the next 1km run at a manageable cardiac cost.

### Hyrox Wall Balls: Weight, Reps, Technique & Training
URL: https://www.repz.app/guides/hyrox-wall-balls

Master the Hyrox wall ball station: exact weights by division, target heights, rep pacing strategies, squat technique, and training workouts to finish strong.
**Q: What weight wall ball is used in Hyrox competitions?**
A: Open men use a 6 kg wall ball, Pro men use 9 kg, Open women use 4 kg, and Pro women use 6 kg. These weights are consistent across Singles and Doubles formats. The ball diameter is approximately 35 cm regardless of weight, so hand placement and catch position stay the same across all divisions.

**Q: How high is the wall ball target in a Hyrox race?**
A: The men's target is 3.00 meters (approximately 9 feet 10 inches) and the women's target is 2.70 meters (approximately 8 feet 10 inches). These heights apply across all divisions — Open, Pro, Singles, and Doubles. Aiming 15–20 cm above the line gives you a safety margin as fatigue accumulates during the station.

**Q: How many wall ball reps do you have to do in Hyrox?**
A: Singles racers in both Open and Pro divisions perform 100 wall ball reps. Doubles racers each perform 75 reps, for a team total of 150. The rep count does not change between Open and Pro; only the ball weight differs. Those final 25 reps in Singles come at peak fatigue, which is where race preparation makes the biggest difference.

**Q: How do you do a wall ball shot with proper form in Hyrox?**
A: Stand roughly an arm's length from the wall. Hold the ball at chest height with elbows pointing down. Descend into a full squat with hips below the knee and torso upright. Drive explosively through your heels, transfer force through your torso, and release the ball at full arm extension overhead. Catch with soft elbows and flow directly into the next squat descent without pausing.

**Q: What is the difference between a wall ball and a medicine ball?**
A: Wall balls are soft-shell, approximately 35 cm in diameter, and designed to be caught and absorbed into the hands. Traditional medicine balls are typically harder-shelled and smaller, changing catch mechanics and hand position. Slam balls are denser and smaller still. Neither is a perfect substitute for Hyrox training, though thrusters with dumbbells or barbells are the closest functional alternative.

**Q: How should I pace my wall ball reps in a Hyrox race?**
A: Elite athletes aim for 100 unbroken reps in 2:00–2:30. Intermediate athletes should plan two sets of 50 with under 10 seconds rest, targeting 2:30–3:00. Beginners or fatigued athletes can use four sets of 25. Keep rest under 10 seconds, hold the ball at chest height during breaks, and never put the ball down — picking it back up costs time and mental momentum.

**Q: How do you breathe during high-rep wall balls when you're already fatigued?**
A: The simplest pattern is inhale on the squat descent and exhale on the throw — one breath per rep. This works through roughly rep 50–60 for most trained athletes. After that, take two breaths per rep: one on the descent and one at the top before throwing. Choose your pattern before the station and stick to it; reactive breathing causes reps to slow to a crawl.

**Q: What are the wall ball standards for Hyrox Pro, Open, and Adaptive divisions?**
A: Open men throw 6 kg, Pro men throw 9 kg, Open women throw 4 kg, and Pro women throw 6 kg. All divisions require 100 reps in Singles and 75 reps in Doubles. Target height is 3.00 m for men and 2.70 m for women across all divisions. Every rep requires full squat depth (hip crease below the knee) and ball contact at or above the target line.

### HYROX® Running Guide: How to Run Faster Between Every Station
URL: https://www.repz.app/guides/hyrox-running

The 8km of running in HYROX decides more races than any station. Master pacing strategy, post-station technique, brick sessions, and race-day fueling.
**Q: How much running is in a HYROX® race?**
A: A HYROX® race includes 8 km of total running, split into eight 1 km segments that separate each of the eight workout stations, meaning you run 1 km before every station and 1 km after the final station to the finish line. The cumulative distance makes running the single largest time component for mo

**Q: What is a good HYROX® running pace?**
A: A strong target for intermediate athletes is a 5:00–5:30 min/km average across all eight running segments, which translates to a total running time of roughly 40–44 minutes for the 8 km combined distance in a HYROX® race. Elite competitors hold paces closer to 3:40–4:10 min/km, while first-timers of

**Q: How do I pace my running in HYROX®?**
A: The most effective HYROX® pacing strategy is negative splitting your runs, starting the first two 1 km segments 10–15 seconds slower than your target pace and gradually increasing speed through the middle segments as you settle into a rhythm. This conserves glycogen early, prevents lactate accumulat

**Q: Should I do long runs for HYROX® training?**
A: Yes — one long run of 10–16 km per week builds the aerobic base and fatigue resistance needed to maintain pace across all eight HYROX® running segments, especially during the second half of the race when muscular endurance declines. Keep these runs at a conversational effort (zone 2) and consider ad

**Q: What shoes are best for HYROX® running?**
A: The best HYROX® shoe balances lightweight cushioning for 8 km of running with a flat, stable sole that grips during sled pushes, lunges, and wall balls — popular choices include the Nike Metcon 9, Puma Deviate Nitro, and NOBULL Runner+ which each offer this hybrid profile. Avoid thick-soled carbon-p

**Q: How does running fitness affect HYROX® station performance?**
A: Strong running fitness lowers your heart rate between stations, allowing faster cardiovascular recovery so you can begin each HYROX® workout with a lower baseline effort — studies show athletes with higher VO2max values recover 20–30% faster between high-intensity bouts. This translates directly to

**Q: Can I train for HYROX® if I'm not a fast runner?**
A: Absolutely — HYROX® rewards consistent pacing and station efficiency over raw running speed, and many athletes with modest 6:00+ min/km paces achieve strong overall finishes by excelling at the eight functional workout stations and managing smooth transitions. Focus your training on building a relia

### The Complete Hyrox Workout: All Exercises & Stations Explained
URL: https://www.repz.app/guides/hyrox-workout

Master every Hyrox workout station, running split, and weight standard. Includes pacing strategy, periodization plans, and programming for all divisions.
**Q: What is a Hyrox workout and how does the race format work?**
A: A Hyrox workout is any training session designed to prepare you for the Hyrox race format: 8 × 1km runs alternating with 8 functional stations — SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. The total running distance is 8km. The goal is building the running endurance and station-specific strength to perform for 60–120 minutes straight.

**Q: How do I start training for Hyrox as a complete beginner?**
A: Start with running. Eight kilometers accounts for 50–60% of total race time, and a 30-second-per-km improvement saves 4 full minutes. Once you can comfortably run 10km at your target race pace, add station-specific work. Most beginners benefit from a 4-day training week: two running sessions and two station-focused workouts. Prioritize Wall Balls, Burpee Broad Jumps, and sled work as your weakest areas first.

**Q: What are all the exercises and stations in a Hyrox competition?**
A: There are exactly 8 stations in every Hyrox race worldwide, always in this fixed order: SkiErg (1,000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Rowing (1,000m), Farmers Carry (200m), Sandbag Lunges (100m), and Wall Balls (75 or 100 reps). Each station is preceded by a 1km run, making the total running distance 8km across the race.

**Q: How many days a week should I train for Hyrox?**
A: Most athletes benefit from 4–5 training days per week. A 4-day week includes two running sessions and two station-focused workouts. A 5-day week adds a third run and one heavier strength session. Running always gets more sessions than station work because it accounts for the majority of race time. A full simulation should replace a station day every 3–4 weeks during a training block.

**Q: How is Hyrox different from CrossFit?**
A: Hyrox has a fixed, standardized race format — the same 8 stations in the same order at every event worldwide — while CrossFit workouts vary daily and across gyms. Hyrox emphasizes running endurance combined with functional strength over 60–120 minutes, without gymnastics or Olympic weightlifting. This consistency makes Hyrox highly trainable and outcome-predictable: you always know exactly what's coming and can prepare with precision.

**Q: What are the weight standards for Hyrox open, scaled, and doubles divisions?**
A: Open Men standards include Sled Push 152 kg, Sled Pull 103 kg, Farmers Carry 2 × 24 kg, Sandbag Lunges 20 kg, and Wall Balls 6 kg for 100 reps. Open Women use Sled Push 102 kg, Sled Pull 78 kg, Farmers Carry 2 × 16 kg, Sandbag Lunges 10 kg, and Wall Balls 4 kg for 75 reps. Pro divisions increase all weights by roughly 33%. Doubles divisions match Open standards, with partners alternating full stations.

**Q: How do I pace my runs between Hyrox workout stations without burning out?**
A: Expect your slowest runs after the Sled Push (Run 3) and Sandbag Lunges (Run 8) — both heavily load your quads. For a 90-minute target, aim for roughly 5:15–5:20/km early and accept 5:35–5:40/km after leg-dominant stations. Never redline on Run 1. Train running in a fatigued state at least once a week by running 1–2km immediately after heavy leg or full-body station work to condition for race-day demands.

**Q: How many weeks out should I start a Hyrox-specific training plan?**
A: Most athletes benefit from a 12–16 week Hyrox-specific training block before race day. This timeframe allows 3–4 full simulation workouts (every 3–4 weeks), progressive overload across all eight stations, and a proper taper in the final 1–2 weeks. Athletes upgrading from Open to Pro division should train at Pro weights for at least 6–8 weeks before the race to fully adapt to the heavier load standards.
## Blog Articles (168)

- [HYROX After 40: Training and Recovery That Respects Your Age](https://www.repz.app/blog/hyrox-training-over-40-masters): HYROX training over 40? The science says you can still get faster. Here's how masters athletes should train strength, running, and recovery to compete strong.
- [Why Heavy Strength Training Makes You a Faster HYROX Runner](https://www.repz.app/blog/strength-training-for-hyrox-running): Heavy strength work and plyometrics improve running economy and late-race durability for HYROX athletes. Here is the science and practical programming.
- [Lift First or Run First? The Concurrent-Training Sequence for Hybrid Athletes](https://www.repz.app/blog/lift-first-or-run-first-hyrox): Should you lift or run first in a HYROX session? Here's what the concurrent-training science actually says about sequencing strength and endurance work.
- [Strength Training for Female HYROX Athletes: Adaptation, Recovery & the Menstrual Cycle](https://www.repz.app/blog/hyrox-strength-training-for-women): How female HYROX athletes adapt to strength and concurrent training, manage recovery and sleep, and train smart around the menstrual cycle. Evidence-based.
- [Preventing the Most Common HYROX Running Injuries: Load Management That Works](https://www.repz.app/blog/hyrox-running-injury-prevention): HYROX is 8km of running broken by eight stations. Learn the load-management principles that cut running-injury risk so you make it to race day healthy.
- [HYROX Fueling: Evidence-Based Protein and Carbohydrate Strategies](https://www.repz.app/blog/hyrox-nutrition-protein-carbs): Evidence-based HYROX fueling: how much protein per meal for recovery and lean mass, plant vs animal protein, and carbohydrate strategies for race day.
- [Hyrox Body Composition: Training for Performance](https://www.repz.app/blog/hyrox-body-composition): HYROX® rewards a specific body composition. See the data on weight, muscle mass, and body fat that correlates with faster finish times across all divisions.
- [Hyrox 1,000m Row Pacing Guide](https://www.repz.app/blog/hyrox-rowing-pacing): Station 5 rowing in HYROX® demands a different pacing strategy than a fresh erg test. Learn target splits, damper settings, and negative-split tactics for race day.
- [How to Find a Hyrox Doubles Partner](https://www.repz.app/blog/find-hyrox-doubles-partner): Finding the right HYROX® Doubles partner matters more than most athletes realise. Here is what to prioritise in a partner and where to actually find one.
- [Hyrox vs Marathon: Training & Fitness Comparison](https://www.repz.app/blog/hyrox-vs-marathon): How does HYROX® compare to running a marathon? This breakdown covers duration, intensity, training demands, and which suits your fitness goals.
- [Hyrox Race Day Guide for Women](https://www.repz.app/blog/hyrox-race-day-women): A complete HYROX® race day guide for women — from warm-up to the finish line. Pacing, station tactics, and the mental strategy Repz athletes use.
- [Sandbag Lunge Race Tips: Station 7](https://www.repz.app/blog/hyrox-lunge-race-tips): Master HYROX® lunges with proven training strategies, proper form techniques, and race-day tactics to conquer Station 7's challenging 200m workout.
- [SkiErg Pace Chart: Target Times by Fitness Level](https://www.repz.app/blog/skierg-pace-chart): SkiErg pace targets for HYROX® by category. Elite to open splits, how fatigue affects pace, and how to set your 1,000m race strategy.
- [Sandbag Lunge Workout: 6-Week Hyrox Plan](https://www.repz.app/blog/sandbag-lunge-workout-plan): A structured sandbag lunge workout plan for HYROX® athletes. Build the strength and endurance to complete 100 reps without losing pace.
- [Running Economy Guide](https://www.repz.app/blog/running-economy): Master running economy for HYROX® with expert training protocols, equipment carrying techniques, and periodization strategies for hybrid athletes.
- [Wall Ball Squat Technique](https://www.repz.app/blog/wall-ball-squats): Master wall ball squats with proper depth, drive, and throw technique. Learn HYROX®-specific pacing, weights, and training programs for competition success.
- [Hyrox Training Plan: 6-Week Quick Start](https://www.repz.app/blog/hyrox-training-plan-6-week): A focused 6-week HYROX® plan for athletes with a fitness base who need structured race prep. 4 sessions per week covering running, stations, and strength work.
- [BBJ Pacing Strategy for Hyrox](https://www.repz.app/blog/bbj-pacing): Master burpee broad jump pacing strategies for HYROX® workouts. Learn heart rate management, age group tactics, and recovery protocols to dominate station 4.
- [Hyrox Mixed Doubles: Training for Co-Ed Teams](https://www.repz.app/blog/hyrox-mixed-doubles): HYROX® Mixed Doubles pairs one male and one female athlete. See the division rules, station weights, and strategy tips that make mixed pairs competitive.
- [HRV for Athletes: Sport-Specific Recovery Tracking](https://www.repz.app/blog/hrv-for-athletes-sport): HRV is the most actionable recovery metric for endurance and hybrid athletes. How to measure it, read your trends, and make smarter training decisions.
- [Farmers Carry Handles: Buying Guide](https://www.repz.app/blog/farmers-carry-handles): Complete farmers carry handles buying guide for HYROX training. Compare materials, grip coatings, weights, and competition standards to find the best handles.
- [RPE Scale for Hyrox: Rate Your Training Intensity](https://www.repz.app/blog/rpe-scale-hyrox): Use the RPE scale to pace your HYROX® race intelligently. Know the right effort level for every station and running lap to avoid blowing up mid-race.
- [Hyrox Events Calendar 2026: All Race Dates](https://www.repz.app/blog/hyrox-events-2026): Find HYROX® events in 2026. The race series runs October to April globally, with major stops in London, Frankfurt, Amsterdam, Barcelona, NYC, and more.
- [Heart Rate Zones for Hyrox Training](https://www.repz.app/blog/heart-rate-zones-hyrox): A clear breakdown of heart rate zones for HYROX® training. Learn which zones to train in, how race day splits across zones, and how to build your program.
- [Farmers Carry Race Tips: Hyrox](https://www.repz.app/blog/farmers-carry-race-tips): Master the HYROX® farmers carry with proven grip techniques, station-specific pacing strategies, and transition tips to crush your race time.
- [Wall Ball Race Tips: Hyrox](https://www.repz.app/blog/wall-ball-race-tips): Master wall balls Hyrox with proven race-day tactics, pacing strategies, and recovery tips. Learn proper technique and transition tactics for optimal performance.
- [Sled Pull Workouts for Hyrox](https://www.repz.app/blog/sled-pull-workouts): Build posterior chain strength and race-specific grip endurance for HYROX® station 6 with these sled pull workouts — sets, distance, rest, and cues included.
- [Farmers Carry Alternatives](https://www.repz.app/blog/farmers-carry-alternative): Discover effective farmers carry alternative exercises for home, gym, and outdoor HYROX training. Equipment-free options and injury modifications included.
- [How to Improve Sled Pull Speed](https://www.repz.app/blog/improve-sled-pull): Master how to improve sled pull speed with proven techniques, progressive training protocols, and competition strategies for HYROX® athletes.
- [Hyrox Strength Training for Women: Key Exercises](https://www.repz.app/blog/hyrox-strength-training-women): Build the right strength for HYROX® as a woman. Repz covers the exact movement patterns, loading progressions, and session structures you need.
- [Grip Training for Sled Pull](https://www.repz.app/blog/sled-pull-grip): Master sled pull grip techniques for HYROX with proven grip strength exercises, fatigue prevention tips, and optimal hand positioning strategies.
- [Hyrox Strength Exercises: The Essential 5](https://www.repz.app/blog/hyrox-strength-exercises): The best strength exercises for HYROX® performance. Station-specific lifts, loading guidelines, and how to fit strength work into your training week.
- [VO2 Max for Hyrox: Build Your Engine](https://www.repz.app/blog/vo2-max-hyrox): Discover optimal VO2 max benchmarks for HYROX® athletes, equipment-free testing protocols, and how improved aerobic capacity translates to faster race times.
- [Sled Push Benefits: 7 Reasons](https://www.repz.app/blog/sled-push-benefits): The sled push builds quad strength, cardiovascular capacity, and mental toughness with minimal injury risk. Here's why it belongs in every HYROX® programme.
- [F45 Hyrox Workout: Worth It?](https://www.repz.app/blog/f45-hyrox-workout): F45 builds conditioning that transfers well to HYROX® — with two important gaps. Here's what to add to your F45 routine to get race-ready in 8-12 weeks.
- [Sled Pull for Beginners](https://www.repz.app/blog/sled-pull-beginners): Master the sled pull exercise with our beginner's guide. Learn proper form, training progressions, HYROX® standards, and equipment alternatives.
- [Hyrox HIIT Workout: High Intensity Stations](https://www.repz.app/blog/hyrox-hiit): HYROX® HIIT training mirrors exact race demands — 30–90 sec high-intensity intervals, station-specific work, and running repeats. Here's how to structure it.
- [5 VO2 Max Workouts](https://www.repz.app/blog/vo2-max-workouts): Master 5 powerful VO2 max workout protocols designed for HYROX® athletes. Combine running with functional movements to boost endurance and performance.
- [Hyrox Relay: Format & Strategy](https://www.repz.app/blog/hyrox-relay): HYROX® Relay is a 4-person team format where each member runs 2 laps and completes 2 stations. Here's how it works and how to build a smart team strategy.
- [Kettlebell Farmers Carry Workouts](https://www.repz.app/blog/kettlebell-farmers-carry): Master kettlebell farmers carry with our complete workout guide. Get HYROX-specific training protocols, progression tips, and weight recommendations.
- [BBJ for Beginners: Build Up](https://www.repz.app/blog/bbj-beginners): New to the burpee broad jump? Learn the exact technique, beginner drill progression, and how to hit 5 reps unbroken before your first HYROX® race day.
- [1,000m Row Workouts](https://www.repz.app/blog/1000m-row-workouts): Three 1,000m rowing workouts that build the race-specific fitness for HYROX® station 5. Includes intervals, time trials, and target paces for open athletes.
- [Hyrox Wall Balls for Women: Technique & Weight](https://www.repz.app/blog/hyrox-wall-balls-women): Master Wall Balls for HYROX® as a woman. 75 reps, 4kg ball, 9-foot target — technique, rep strategies, and training progressions from Repz.
- [Hyrox Rowing Race Tips](https://www.repz.app/blog/rowing-race-tips): Race-day rowing tips for HYROX® station 5. How to pace the first 200m, manage stroke rate, breathe correctly, and finish strong over the final 200m.
- [Farmers Carry Workouts for Hyrox](https://www.repz.app/blog/farmers-carry-workouts): Master farmers carry workout techniques for HYROX® competition. Learn proper form, training schedules, grip strength progression, and race-day strategies.
- [7 SkiErg Benefits for Hyrox](https://www.repz.app/blog/skierg-benefits): The SkiErg builds lats, triceps, shoulders, and core while being low impact on joints. Here's why it's one of the best cross-training tools for HYROX® athletes.
- [Suitcase Carry vs Farmers Carry](https://www.repz.app/blog/suitcase-vs-farmers): Suitcase carry vs farmers carry for HYROX® training: muscle activation, weight selection, form differences, and when to use each exercise in your race prep.
- [Wall Ball Alternatives](https://www.repz.app/blog/wall-ball-alternatives): Discover the best wall ball alternative exercises for HYROX® training. Equipment-free options, small space solutions, and competition-ready progressions.
- [5 SkiErg Workouts for Hyrox](https://www.repz.app/blog/skierg-workouts-hyrox): The best SkiErg workouts for HYROX® training: 10×100m intervals, 4×250m repeats, and 1,000m time trials. Damper settings, stroke rates, and session structure included.
- [HRV for Hyrox: Recovery Guide](https://www.repz.app/blog/hrv-hyrox): Master HRV monitoring for HYROX® training. Learn optimal scores, periodization strategies, and when to train or recover based on heart rate variability data.
- [Wall Ball Pacing: Rep Schemes](https://www.repz.app/blog/wall-ball-pacing): Master wall ball pacing with proven rep schemes. Learn optimal breakdowns, heart rate management, and recovery techniques to avoid burnout in HYROX® races.
- [Find a Hyrox Gym Near You: Partner Gym Directory](https://www.repz.app/blog/hyrox-gym-near-me): Find the best HYROX® gym near you with our partner directory. Equipment checklists, cost comparisons, and beginner tips for HYROX® training success.
- [4-Week SkiErg Plan for Hyrox](https://www.repz.app/blog/skierg-4-week-plan): A structured 4-week SkiErg plan for HYROX® athletes: week-by-week sessions from 3×500m to race simulation. Includes damper settings, pace targets, and progression notes.
- [Sled Push Alternatives: No Sled?](https://www.repz.app/blog/sled-push-alternatives): No sled access? These sled push alternatives build quad strength and drive mechanics for HYROX® station 2 — with honest notes on where each falls short.
- [Hyrox Hydration Strategy: Best Water Bottles & Tips](https://www.repz.app/blog/hyrox-hydration-strategy): A practical HYROX® hydration strategy covering fluid targets, electrolyte timing, and how to arrive race-ready — not already dehydrated.
- [Wall Ball Workouts for Hyrox](https://www.repz.app/blog/wall-ball-workouts): Master wall ball fitness with HYROX®-specific workouts, pacing strategies, and progressive training programs. Build competition-ready endurance safely.
- [Sled Push Workouts for Hyrox](https://www.repz.app/blog/sled-push-workouts): Build the leg strength and race-pace endurance you need for HYROX® station 2 with these sled push workouts — including sets, reps, and rest periods.
- [Medicine Ball vs Wall Ball: Key Differences](https://www.repz.app/blog/medicine-ball-vs-wall-ball): Medicine balls and wall balls look similar but are built for different purposes. For HYROX® wall balls, you need the right ball — here's why it matters.
- [Hyrox Recovery Workout: Active Rest Days](https://www.repz.app/blog/hyrox-recovery-workout): The 48–72 hours after a HYROX® race require active recovery, not rest. Here's the exact protocol to rebuild without digging a deeper hole.
- [Hyrox Competition Workout: Full Breakdown](https://www.repz.app/blog/hyrox-competition-breakdown): HYROX® races follow a fixed format: 8 x 1km runs plus 8 functional stations. Here's exactly what happens on race day, from chip timing to Roxzone transitions.
- [Hyrox Nutrition: Training & Race Day Fuel](https://www.repz.app/blog/hyrox-nutrition): Fuel HYROX® wrong and you hit the wall at station 5. Here's the exact carb loading protocol, race-day timing, and in-race fuelling strategy to perform your best.
- [Sandbag Walking Lunges: 100m Strategy](https://www.repz.app/blog/sandbag-walking-lunges): Master sandbag walking lunges for HYROX® with proven 100m station strategy. Learn proper technique, training progressions, and injury prevention tips.
- [Hyrox Periodization: Mesocycle Training Structure](https://www.repz.app/blog/hyrox-periodization-mesocycle): Structure your HYROX® training with a proven periodization model. Learn the four phases — Base, Build, Peak, and Taper — and what to do in each.
- [How to Sign Up for Hyrox: Registration Guide](https://www.repz.app/blog/how-to-sign-up-for-hyrox): Signing up for HYROX® takes 10 minutes once you know the steps. Here's how to create your account, find an event near you, pick your division, and register.
- [Hyrox Workout of the Day: Daily WODs](https://www.repz.app/blog/hyrox-wod): HYROX® WODs let you train the race format in shorter sessions. Here are 5 ready-to-use WODs for beginners, intermediates, and race simulations.
- [Hyrox for Beginners: First Race Guide](https://www.repz.app/blog/hyrox-beginners): New to HYROX®? Start 16–20 weeks out, target the Open division, and use this week-by-week guide to build from zero to race-ready.
- [Best Exercises to Improve BBJ](https://www.repz.app/blog/exercises-for-bbj): Master the best exercises to improve burpee broad jump performance. Complete training guide with strength, plyometrics, and race-day strategies.
- [Hyrox Race Tips for Women: Station Strategy](https://www.repz.app/blog/hyrox-race-tips-women): Race-day strategy for women in HYROX®. Pacing, station order, nutrition timing, and the specific decisions that separate good races from great ones.
- [Free Hyrox Training Plan PDF: Download](https://www.repz.app/blog/hyrox-training-plan-pdf): Before you download a HYROX® training plan PDF, know what separates a complete plan from a template. Based on recent seasons of race data.
- [Burpee Broad Jump Workout: 4-Week Progression](https://www.repz.app/blog/burpee-broad-jump-workout): A targeted burpee broad jump workout to build the hip power and chest discipline you need for HYROX®. Sets, reps, and rest ratios included.
- [Lactate Threshold for Hyrox](https://www.repz.app/blog/lactate-threshold-hyrox): Master lactate threshold training for HYROX® with hybrid workout protocols, at-home testing methods, and pacing strategies to dominate race day.
- [Hyrox Sled Push & Pull: Women's Weight Guide](https://www.repz.app/blog/hyrox-sled-weight-women): Everything women need to know about the HYROX® sled push weight. 102kg total load, technique tips, and training progressions from Repz.
- [SkiErg vs Rower in Hyrox](https://www.repz.app/blog/skierg-vs-rower): SkiErg is upper-body dominant and standing; rowing is 60% legs and seated. For HYROX® training, both matter — here's how to use each one correctly.
- [CrossFit to Hyrox: Adapt Your Training](https://www.repz.app/blog/crossfit-to-hyrox): CrossFit builds a strong base for HYROX®, but the gaps are real. Learn what carries over, what to add, and how to make the switch without losing fitness.
- [Sled Push Technique: Max Power](https://www.repz.app/blog/sled-push-technique): Fix your sled push technique before race day. Body angle, foot strike, arm position, and breathing — detailed cues for HYROX® station 2 performance.
- [Combined Push & Pull Workout](https://www.repz.app/blog/sled-push-pull-combo): Master push and pull sled techniques with our complete HYROX® training guide. Get proper form tips, weight standards, and progressive workouts for race success.
- [Hyrox Training Schedule: 3, 4, or 5 Days/Week](https://www.repz.app/blog/hyrox-weekly-schedule): The HYROX® training program that actually fits your week. A proven 7-day schedule built on Repz division benchmarks.
- [SkiErg Machine: Buying Guide](https://www.repz.app/blog/skierg-buying-guide): Looking to buy a SkiErg for HYROX® training? Here's what to know: Concept2 pricing, floor vs wall mount, alternatives, and whether home ownership is worth it.
- [SkiErg for Beginners](https://www.repz.app/blog/skierg-beginners): New to the SkiErg? Start with 5×200m at conversational pace, nail the hip hinge, and build to 1,000m unbroken within 4 weeks. Step-by-step guide for HYROX® beginners.
- [Hyrox for Beginners: Women's Getting Started Guide](https://www.repz.app/blog/hyrox-beginners-women): New to HYROX® and not sure where to start? This beginner guide for women covers the race format, key stations, and first training steps.
- [Hyrox Doubles Times: What's a Good Score?](https://www.repz.app/blog/hyrox-doubles-times-good-score): Wondering if your HYROX® Doubles time is competitive? Here are the finish time benchmarks for Open, competitive, and elite doubles pairs.
- [How to Improve Heart Rate Recovery](https://www.repz.app/blog/improve-heart-rate-recovery): Learn how to improve heart rate recovery with proven techniques for HYROX® athletes. Discover zone-based training, breathing methods, and competition strategies.
- [Sled Push Hyrox Race Tips](https://www.repz.app/blog/sled-push-race-tips): Race-day sled push strategy for HYROX® station 2. Pacing, starting effort, breathing, and what to do if the sled stops — from recent seasons of race data.
- [Sled Pull vs Push Differences](https://www.repz.app/blog/sled-pull-vs-push): Master sled pull vs push differences for HYROX® competition. Compare muscles worked, energy demands, form techniques, and training strategies for both stations.
- [Hyrox Doubles Strategy: How to Split Stations](https://www.repz.app/blog/hyrox-doubles-strategy): The best HYROX® Doubles strategy covers station splits, running pacing, and partner roles. Data-backed tactics from recent seasons of race data.
- [Women's Hyrox Results: Age Group Breakdown](https://www.repz.app/blog/hyrox-results-women): See real HYROX® results for women across all divisions. Average finish times, station splits, and performance benchmarks to measure your progress.
- [Hyrox Transitions: Secret to Faster Times](https://www.repz.app/blog/hyrox-transitions): Every HYROX® race has 8 transitions between run laps and stations. Saving 10 seconds each adds over a minute to your finish time. Here's how to do it.
- [Hyrox vs CrossFit: Which Is Right for You?](https://www.repz.app/blog/hyrox-vs-crossfit): HYROX® and CrossFit both test fitness under fatigue, but the format, movements, and accessibility differ significantly. Here's a clear breakdown.
- [Top Female Hyrox Athletes to Follow in 2026](https://www.repz.app/blog/top-female-hyrox-athletes-2026): The women's HYROX® field is deeper and faster than ever. Meet the top female HYROX® athletes dominating the 2025–2026 season and what makes their training stand out.
- [SkiErg Race Tips: What Pros Do](https://www.repz.app/blog/skierg-race-tips): Race day SkiErg tips for HYROX® athletes: pace your first 200m conservatively, keep shoulders down, breathe on the pull, and exit the station cleanly. What coaches teach.
- [Hyrox Circuit Training: 30-Minute Sessions](https://www.repz.app/blog/hyrox-circuit-training): HYROX® circuit training: how to build race-simulation sessions with station rotation, run intervals, and progressive loading for peak performance.
- [Zone 2 Training for Hyrox: Build Your Aerobic Base](https://www.repz.app/blog/zone-2-training-hyrox): Why zone 2 training is the foundation of HYROX® performance. Target heart rates, session structure, and how to build your aerobic base for race day.
- [Hyrox Training Clubs Near You](https://www.repz.app/blog/hyrox-training-clubs): HYROX® partner gyms offer coached sessions, community, and access to competition equipment. Here's what to expect and how to find a club near you.
- [Hyrox PFT: Pro Fitness Test](https://www.repz.app/blog/hyrox-pft): The HYROX® Performance Fitness Test is a standalone benchmark using HYROX® movements. Learn how it works, what it measures, and how gyms use it for athlete assessment.
- [Burpee Broad Jump Alternatives](https://www.repz.app/blog/bbj-alternatives): Discover the best alternative exercises to burpee broad jump for HYROX® training. Equipment-free options, injury modifications, and beginner scaling included.
- [5 Rowing Mistakes in Hyrox](https://www.repz.app/blog/rowing-mistakes): These four rowing mistakes cost HYROX® athletes time at station 5. Learn how pulling too hard, wrong damper settings, and rushed recovery add seconds to your split.
- [Sandbag Lunges for Beginners](https://www.repz.app/blog/sandbag-lunge-beginners): Master sandbag lunge technique with our beginner-friendly guide. Learn proper form, weight selection, and HYROX®-specific programming for race success.
- [Best Hyrox Tips for Female Athletes](https://www.repz.app/blog/hyrox-tips-female-athletes): Proven HYROX® tips for women from recent seasons of Repz race data. Pacing, station order, strength gaps, and race-day tactics that move the needle.
- [Hyrox Warm-Up Routine](https://www.repz.app/blog/hyrox-warm-up): A proper HYROX® warm-up takes 10–15 minutes and includes dynamic mobility, an easy jog, and station prep sets. Skip it and station 1 will punish you.
- [Concept 2 Rower Workouts for Hyrox Prep](https://www.repz.app/blog/concept-2-rower-workouts-hyrox): Optimise your Concept 2 RowErg performance for HYROX® with the right damper setting, stroke rate, and race-specific workouts to cut time off station 6.
- [Hyrox Race Photos & Results: How to Find Yours](https://www.repz.app/blog/hyrox-race-photos-results): Find your HYROX® race photos and results fast. Here's where to access splits, finish times, and photos after your event.
- [Hyrox Lunges 100m Pacing](https://www.repz.app/blog/hyrox-lunges-pacing): Master the HYROX® lunges distance with smart pacing strategies. Learn time benchmarks, proper form, and avoid penalties in the 100m lunge walk event.
- [Sled Pull Alternatives](https://www.repz.app/blog/sled-pull-alternatives): No sled pull access? These alternatives build the posterior chain and grip strength for HYROX® station 6 — with honest notes on what each one cannot replace.
- [Hyrox Doubles Communication: Race Day Tips](https://www.repz.app/blog/hyrox-doubles-communication): The best HYROX® Doubles teams communicate before and during the race. These practical tips cover split decisions, pacing cues, and in-race problem solving.
- [Hyrox Partner Workout: Doubles Sessions](https://www.repz.app/blog/hyrox-partner-workout): Doubles is one of the fastest-growing HYROX® divisions. Here's how to structure partner workouts, split stations, and train specifically for the Doubles format.
- [Sandbag Lunge Alternatives](https://www.repz.app/blog/sandbag-lunge-alternatives): Discover 8 effective sandbag lunges alternatives for HYROX® training. Equipment-free options, apartment-friendly workouts, and progression tips included.
- [Dumbbell Farmers Carry Guide](https://www.repz.app/blog/dumbbell-farmers-carry): Master dumbbell farmers carry technique with our complete guide. Learn proper form, weight selection, HYROX®-specific training protocols, and common mistakes to avoid.
- [Hyrox Training at Home: Minimal Equipment](https://www.repz.app/blog/hyrox-home-training): No gym? No problem. Build real HYROX® fitness at home with these structured home workouts. Repz covers 216 exercises across 4 equipment tiers.
- [Burpee Broad Jump Technique Breakdown](https://www.repz.app/blog/bbj-technique): Master burpee broad jump technique with our step-by-step breakdown. Learn proper form, avoid common mistakes, and improve your HYROX performance today.
- [Hyrox Doubles Training Plan: Partner Programming](https://www.repz.app/blog/hyrox-doubles-training-plan): A 12-week HYROX® Doubles training plan built around the alternating station format. Split sessions, partner workouts, and pacing strategies included.
- [Best Hyrox Doubles Pacing Strategy](https://www.repz.app/blog/hyrox-doubles-pacing): Pacing HYROX® Doubles correctly means managing two athletes across 8km and 8 stations. See the effort breakdown that leads to faster shared finish times.
- [Hyrox Pacing Plans: 90, 75, 60 Min Targets](https://www.repz.app/blog/hyrox-pacing-by-time): Targeting sub-60, sub-75, or sub-90 minutes in HYROX®? Here are the exact run paces and station time budgets you need to hit your goal.
- [History of Hyrox: Hamburg to Global](https://www.repz.app/blog/hyrox-history): HYROX® was founded in Hamburg in 2017 by Christian Toetzke and Moritz Fürste. Here's how a single race became a 500,000-participant global sport.
- [Weighted Sled Push Progressions](https://www.repz.app/blog/weighted-sled-push): Learn how to use weighted sled push training — above race weight — to build strength and race-day confidence for HYROX® station 2.
- [Maximize BBJ Distance Per Rep](https://www.repz.app/blog/bbj-distance-tips): Add 20-30cm to every burpee broad jump with these technique fixes. Learn how hip drive, arm swing, and foot position affect distance in HYROX® station 4.
- [Rowing After Burpee Broad Jumps](https://www.repz.app/blog/rowing-after-bbj): Station 4 BBJs go straight into station 5 rowing in HYROX®. Learn how to manage leg fatigue, adjust your stroke, and hold pace when your legs are already spent.
- [4-Week Rowing Plan for Hyrox](https://www.repz.app/blog/rowing-4-week-plan): A 4-week rowing plan built for HYROX® station 5. Progress from technique work to race simulation with weekly targets, session structures, and damper guidance.
- [Rowing Endurance for Hyrox](https://www.repz.app/blog/rowing-endurance): Rowing endurance for HYROX® is built at low intensity, not through more hard intervals. Learn how Zone 2 rowing sessions translate directly to better race-day pacing.
- [How to Improve Burpee Broad Jumps](https://www.repz.app/blog/improve-burpee-broad-jumps): Master how to improve burpee broad jump with expert techniques, race pacing strategies, and injury prevention tips for HYROX® competition success.
- [HYROX® World Championships: Qualifying & History](https://www.repz.app/blog/hyrox-world-championships): Complete guide to HYROX® World Championships qualification standards, competition format, venue logistics, and championship history. Learn how to qualify today.
- [10 Hyrox Training Mistakes That Slow You Down](https://www.repz.app/blog/hyrox-training-mistakes): Avoid the most common HYROX® training mistakes. Recent seasons of Repz race data reveal what slows racers down — and how to fix it.
- [SkiErg Technique Drills](https://www.repz.app/blog/skierg-technique-drills): Four SkiErg technique drills to fix the most common form mistakes before race day: arms-only pull, hip hinge drill, pause-at-hip, and tempo pull. How to run each one.
- [Rowing Technique for Hyrox](https://www.repz.app/blog/rowing-technique-hyrox): Learn the 4-part rowing stroke that powers HYROX® station 5. Correct catch, drive, finish, and recovery mechanics for better splits and less fatigue on race day.
- [Sled Pull Race Tips for Hyrox](https://www.repz.app/blog/sled-pull-race-tips): Master the sled pull hyrox station with proven race-day tactics, proper form techniques, and training strategies. Boost your Hyrox performance today.
- [Burpee Broad Jump 4-Week Plan](https://www.repz.app/blog/bbj-training-plan): Master how to train for burpee broad jump with our structured 4-week plan. Includes heart rate zones, periodization, and recovery protocols for HYROX success.
- [Sandbag Lunge Workouts for Hyrox](https://www.repz.app/blog/sandbag-lunge-workouts): Master the sandbag lunges workout with our complete HYROX® training guide. Learn proper form, progressions, grip variations, and race-specific tips.
- [Wall Ball for Beginners](https://www.repz.app/blog/wall-ball-beginners): Master the wall ball with our beginner guide: proper technique, HYROX®-specific pacing strategies, and progression plans for competition success.
- [BBJ Race Tips: Conserve Energy](https://www.repz.app/blog/bbj-race-tips): Master burpee broad jump HYROX® station with proven energy conservation strategies. Division-specific pacing, recovery techniques, and race tactics to dominate.
- [Hyrox Running Plan: Build 8×1K Endurance](https://www.repz.app/blog/hyrox-running-plan): Running is 8km of every HYROX® race. This HYROX® running training plan builds the pace and endurance you need — based on recent seasons of race data.
- [Hyrox for Runners: Add Strength](https://www.repz.app/blog/hyrox-for-runners): Runners are ahead in HYROX® before the gun fires — but the stations expose every weakness. Here's what pure runners must add to compete in HYROX®.
- [Farmers Carry on Treadmill](https://www.repz.app/blog/farmers-carry-treadmill): Master farmers carry treadmill training with our complete guide. Learn proper technique, speeds, weights, and HYROX®-specific workouts for race success.
- [Sled Pull Equipment Guide](https://www.repz.app/blog/sled-pull-equipment): Complete pull sled equipment guide covering sleds, ropes, and accessories for HYROX® training. Learn what gear to buy and how to optimize your setup.
- [Hyrox PFT Training Plan](https://www.repz.app/blog/hyrox-pft-plan): The HYROX® PFT reveals exactly where your race will cost you time. Learn how to test, benchmark, and fix weaknesses before race day.
- [Concept 2 SkiErg Review](https://www.repz.app/blog/concept-2-skierg-review): An honest Concept2 SkiErg review for HYROX station 1 training: PM5 monitor, floor vs wall mount, pricing, and who should buy one.
- [Farmers Carry Grip Training](https://www.repz.app/blog/farmers-carry-grip): Master farmers carry grip techniques for HYROX® competition. Learn grip fatigue management, handle-specific strategies, and training vs race day tactics.
- [Hyrox Race Day Checklist: What to Bring](https://www.repz.app/blog/hyrox-race-day-checklist): Complete HYROX® race day checklist covering essential gear, nutrition, mental prep, and pacing strategies. Get race-ready with our expert guide.
- [Anaerobic Threshold for Hyrox: When to Push Harder](https://www.repz.app/blog/anaerobic-threshold-hyrox): Learn what anaerobic threshold means for HYROX® training, why it sets your race pace ceiling, and how to raise it with targeted zone work.
- [Farmers Carry Benefits: 7 Reasons](https://www.repz.app/blog/farmers-carry-benefits): Discover 7 powerful farmers carry benefits for HYROX® athletes. Build grip strength, core stability & race endurance with proper training progressions.
- [Hyrox Race Week: 7-Day Taper Guide](https://www.repz.app/blog/hyrox-race-week): Nail your HYROX® race preparation with this week-by-week guide. Tapering, nutrition, gear checks, and race-morning routines backed by Repz data.
- [Hyrox vs DEKA FIT: Comparison](https://www.repz.app/blog/hyrox-vs-deka): HYROX® and DEKA FIT are both functional fitness races, but they differ in format, length, movements, and who they suit. Here's the clear comparison.
- [Rowing for Beginners: Hyrox](https://www.repz.app/blog/rowing-beginners): New to rowing and training for HYROX®? Learn the 4-part stroke, your first rowing workouts, and how to progress to a 10-minute continuous row in three weeks.
- [Wall Ball Endurance Training: 100 Reps](https://www.repz.app/blog/wall-ball-endurance): Master wall ball endurance with our 100-rep training protocol. Learn heart rate zones, recovery methods, and periodization for HYROX® competition success.
- [SkiErg 1000m Pacing Guide](https://www.repz.app/blog/skierg-1000m-pacing): SkiErg pacing benchmarks for HYROX® by category: elite men, open men, elite women, open women. How to set your race-day target and avoid going out too fast.
- [Hyrox Doubles vs Singles: Which Should You Race?](https://www.repz.app/blog/hyrox-doubles-vs-singles): Comparing HYROX® Doubles vs Singles? See the real differences in format, difficulty, finish times, and who each division suits best.
- [Low HRV: Causes, Fixes & What It Means for Training](https://www.repz.app/blog/low-hrv-causes-fixes): Low HRV signals your nervous system is under strain. Learn the most common causes of low HRV in athletes, what the numbers mean, and proven ways to bring it back up.
- [Rowing Machine Pace Chart for Hyrox Targets](https://www.repz.app/blog/rowing-machine-pace-chart-hyrox): Use this rowing pace chart to set a realistic 1,000m target for HYROX® station 5. Includes splits for elite and open categories, plus damper settings.
- [Sled Push Substitutes](https://www.repz.app/blog/sled-push-substitute): No gym access? These sled push substitutes train the same muscles for HYROX® station 2 — with clear notes on what each option can and cannot replicate.
- [SkiErg Alternatives: No Machine?](https://www.repz.app/blog/skierg-alternatives): No SkiErg at your gym? These are the best SkiErg alternatives for HYROX® training — and why none of them fully replace 6+ weeks on the actual machine before race day.
- [Rowing vs SkiErg in Hyrox](https://www.repz.app/blog/rowing-vs-skierg): Rowing and SkiErg both feature in HYROX® but train very different muscle groups. Here is how they differ and why you need to train both, not just one.
- [How to Train for Hyrox: Complete Guide](https://www.repz.app/blog/how-to-train-for-hyrox): Learn exactly how to train for HYROX® — running first, then stations. Built on analysis of recent seasons of race data from Repz.
- [Sled Pull Rope Technique Guide](https://www.repz.app/blog/sled-pull-technique): Master sled rope pull technique with our complete HYROX® training guide. Learn proper form, weight standards, and progression programs to dominate station 6.
- [Hyrox Results: Search Past Race Times](https://www.repz.app/blog/hyrox-results-lookup): Search hyrox results by city, division, and year. Find race times, performance benchmarks, age-group rankings, and detailed station breakdowns to track progress.
- [Sandbag Lunges Benefits](https://www.repz.app/blog/sandbag-lunge-benefits): Discover the top sandbag lunges benefits for HYROX® training. Build functional strength, improve carry performance, and prevent injuries with proper form.
- [Hyrox Workout Classes: What to Expect](https://www.repz.app/blog/hyrox-class-guide): HYROX® certified classes let you train the race format with proper equipment and coaching. Here's what happens in a class and how to find one near you.
- [Hyrox Strength Training: Key Exercises](https://www.repz.app/blog/hyrox-strength-training): The right strength exercises directly transfer to HYROX® stations. Here's what to lift, how often, and how to pair it with your running to peak on race day.
- [12-Week Hyrox Training Plan: Endurance & Strength](https://www.repz.app/blog/12-week-hyrox-plan): The 12-week HYROX® training plan used by athletes who finish 18 minutes faster than those who prep for 6 weeks. Built on recent seasons of race data.
- [8-Week Hyrox Training Plan for Beginners](https://www.repz.app/blog/8-week-hyrox-plan-beginners): Start your first HYROX® race right. This 8-week beginner training plan builds running fitness and station strength from zero — based on recent seasons of race data.
- [Couch to Hyrox: 16-Week Beginner Plan](https://www.repz.app/blog/couch-to-hyrox): Starting from zero? HYROX® is achievable for complete beginners with the right timeline. Here's the honest 16-24 week roadmap to your first finish line.
- [Hyrox Doubles Training Plan: Partner Prep](https://www.repz.app/blog/hyrox-doubles-plan): HYROX® Doubles requires a different training strategy than solo racing. Learn how to prepare as a team using recent seasons of race data.
- [Hyrox Plan: Gym Only (No Sled/SkiErg)](https://www.repz.app/blog/hyrox-gym-only-plan): No sled or SkiErg? This HYROX® training plan uses standard gym equipment with smart substitutions — based on recent seasons of race data.
- [Hyrox Sub-60 Plan: Elite Programming](https://www.repz.app/blog/hyrox-sub-60-plan): Sub-60 HYROX® puts you in the top 5% of finishers. This HYROX® training program shows you the exact running and station benchmarks you need to hit.
- [One Arm Farmers Carry: Unilateral Strength Guide](https://www.repz.app/blog/one-arm-farmers-carry): The one arm farmers carry builds core stability, grip, and anti-rotation strength. Here's why HYROX® athletes should train it and how to do it right.
- [12-Week Hyrox Training Plan for Women](https://www.repz.app/blog/hyrox-training-plan-women): A complete HYROX® training plan for women — structured by goal time, fitness level, and race calendar. Built on recent seasons of Repz race data.
- [Hyrox Near Me: How to Find Your First Race](https://www.repz.app/blog/hyrox-near-me): Looking for HYROX® near you? Here's how to find races, partner gyms, and local training communities to get started in 2025.
- [Top 10 Hyrox Doubles Mistakes to Avoid](https://www.repz.app/blog/hyrox-doubles-mistakes): The most common HYROX® Doubles mistakes are avoidable. Recent seasons of Repz race data show exactly where teams lose time — and how to fix it.
- [Hyrox Pacing Strategy: Run Splits & Station Times](https://www.repz.app/blog/hyrox-pacing-strategy): Most HYROX® athletes go too hard too early. Learn how to pace your 8 runs and 8 stations to hit your target finish time and have fuel left for the final sprint.
- [Hyrox Training With Running & Gym Only](https://www.repz.app/blog/hyrox-training-running-and-gym): HYROX® demands both running endurance and gym strength. Learn how to combine running and gym training effectively to improve your race performance.
- [Trap Bar Farmers Carry: Heavy Loading Technique](https://www.repz.app/blog/trap-bar-farmers-carry): The trap bar farmers carry lets you load heavier with less wrist strain. Here's how it fits into HYROX® training and where it falls short of race-specific prep.
## Glossary — HYROX Bible (531 terms)

Full glossary index: https://www.repz.app/glossary

### Benchmarks

- **Average HYROX® Finish Time Doubles** (https://www.repz.app/glossary/average-hyrox-finish-time-doubles): Average HYROX® Doubles finish times and how partner performance affects overall race results.
- **Average HYROX® Pro Time** (https://www.repz.app/glossary/average-hyrox-pro-time): Average finish times in the HYROX® Pro division and what separates competitive from elite-level athletes.
- **Average HYROX® Relay Time** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/average-hyrox-time-women): Average HYROX® finish times for women across all divisions and age groups, based on recent seasons of race data.
- **Good HYROX® Times** (https://www.repz.app/glossary/good-hyrox-times): What counts as a good HYROX® finish time? Data-driven benchmarks by division and experience level from Repz analytics.
- **HYROX® Records** (https://www.repz.app/glossary/hyrox-records): All-time HYROX® records across every division, from Open to Pro, based on recent seasons of race data.

### Community

- **HYROX Affiliated Gym** (https://www.repz.app/glossary/hyrox-affiliated-gym): A fitness facility officially partnered with HYROX to offer branded training programs, simulation workouts, and race preparation classes.
- **HYROX Training Club** (https://www.repz.app/glossary/hyrox-training-club): A group training program  -  often at affiliated gyms  -  where athletes prepare for HYROX together with coached sessions and structured programming.

### Divisions

- **Age Group** (https://www.repz.app/glossary/age-group): Sub-categories within HYROX divisions that rank athletes against others in their age bracket (e.g., 30-34, 35-39).
- **HYROX Adaptive** (https://www.repz.app/glossary/hyrox-adaptive): A division designed for athletes with physical disabilities, with modified stations and equipment as needed.
- **Hyrox Age Groups & Divisions** (https://www.repz.app/glossary/hyrox-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 Doubles** (https://www.repz.app/glossary/hyrox-doubles-glossary): A team format where two athletes alternate stations, sharing the 8 runs and 8 stations between them.
- **HYROX Elite** (https://www.repz.app/glossary/hyrox-elite): The top-tier individual division with the heaviest station weights. Reserved for elite-level athletes with qualifying times.
- **HYROX Open** (https://www.repz.app/glossary/hyrox-open): The standard individual division for recreational athletes. Uses lighter station weights than Pro or Elite divisions.
- **HYROX Pro** (https://www.repz.app/glossary/hyrox-pro): The intermediate individual division with heavier station weights. Requires faster qualifying times than Open.
- **HYROX Relay** (https://www.repz.app/glossary/hyrox-relay-glossary): A team format where four athletes each complete 2 runs and 2 stations in sequence.
- **Mixed Doubles** (https://www.repz.app/glossary/mixed-doubles): A HYROX Doubles format where the team consists of one male and one female athlete.
- **Same-Sex Doubles** (https://www.repz.app/glossary/same-sex-doubles): A HYROX Doubles format where both team members are the same gender (men/men or women/women).

### Equipment

- **Ab Wheel** (https://www.repz.app/glossary/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.
- **Assault Bike** (https://www.repz.app/glossary/assault-bike): An air-resistance stationary bike using both arms and legs. Popular in HYROX training for high-intensity cardio intervals.
- **Barbell** (https://www.repz.app/glossary/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.
- **Bench** (https://www.repz.app/glossary/bench): A flat or adjustable padded platform used for pressing and rowing exercises. Adjustable versions allow incline and decline positions for training variety.
- **Cable Machine** (https://www.repz.app/glossary/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.
- **Catch Position** (https://www.repz.app/glossary/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.
- **Competition Sled** (https://www.repz.app/glossary/competition-sled): The weighted sled used for Sled Push and Sled Pull stations. Loaded to specific weights based on division and gender.
- **Concept2 Rower** (https://www.repz.app/glossary/concept2-rower): The official rowing machine used in HYROX competition. An air-resistance ergometer measuring distance, pace, and power.
- **Concept2 SkiErg** (https://www.repz.app/glossary/concept2-skierg): The official ski ergometer used in HYROX competition. Simulates cross-country skiing with a dual-handle pull-down mechanism.
- **Drive Phase** (https://www.repz.app/glossary/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®.
- **Dumbbells** (https://www.repz.app/glossary/dumbbells): Free weights used in HYROX training for upper body and compound exercises. Not used in official competition stations.
- **Ergometer** (https://www.repz.app/glossary/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.
- **Foam Roller** (https://www.repz.app/glossary/foam-roller): A cylindrical self-massage tool used for myofascial release. Essential recovery equipment for HYROX athletes to reduce muscle tightness between training sessions.
- **Grip Endurance** (https://www.repz.app/glossary/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.
- **Hip Hinge** (https://www.repz.app/glossary/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.
- **Hyrox Wall Ball Size & Weight Guide** (https://www.repz.app/glossary/wall-ball-size): 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.
- **Jump Rope** (https://www.repz.app/glossary/jump-rope): A training tool used for cardio conditioning, coordination, and warm-ups in HYROX preparation.
- **Kettlebell** (https://www.repz.app/glossary/kettlebell): A cast-iron weight with a handle used in Farmers Carry and general functional training. Available in various weights.
- **Loaded Carry** (https://www.repz.app/glossary/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.
- **Plyo Box** (https://www.repz.app/glossary/plyo-box): A sturdy elevated platform used for box jumps, step-ups, and depth jumps. Available in various heights for scaling plyometric training intensity.
- **Prowler Sled** (https://www.repz.app/glossary/prowler-sled): A training sled with upright handles, similar to the HYROX competition sled. Used for push and pull conditioning.
- **Pull-Up Bar** (https://www.repz.app/glossary/pull-up-bar): An overhead bar used for pull-ups, chin-ups, and hanging exercises. A staple in functional fitness and HYROX accessory training.
- **Recovery Phase (Rowing)** (https://www.repz.app/glossary/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.
- **Resistance Band** (https://www.repz.app/glossary/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.
- **Rowing Stroke** (https://www.repz.app/glossary/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.
- **Sandbag** (https://www.repz.app/glossary/sandbag): A sand-filled bag carried on the shoulder during the Sandbag Lunges station. Typically 10kg (women) or 20kg (men).
- **Slam Ball** (https://www.repz.app/glossary/slam-ball): A heavy, non-bouncing ball used in training for explosive power. Similar to wall balls but designed for throwing to the ground.
- **Trap Bar** (https://www.repz.app/glossary/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.
- **Triple Extension** (https://www.repz.app/glossary/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.
- **Wall Ball** (https://www.repz.app/glossary/wall-ball): A soft medicine ball thrown at a wall target during the Wall Balls station. Typically 4kg (women) or 6kg (men).
- **Weight Plate** (https://www.repz.app/glossary/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.

### Events

- **HYROX® 2026** (https://www.repz.app/glossary/hyrox-2026): Complete guide to the HYROX® 2026 season  -  schedule, new cities, rule changes, and what to expect.
- **HYROX® 2026 Dates** (https://www.repz.app/glossary/hyrox-2026-dates): Full schedule of HYROX® 2026 race dates across all US and international cities.

### Exercises

- **A-Skips** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/ab-crunch-machine): Selectorised machine that guides spinal flexion against resistance to isolate the rectus abdominis without loading the hip flexors.
- **Ab Rollout** (https://www.repz.app/glossary/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.
- **Air Squat** (https://www.repz.app/glossary/air-squat): A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **American Kettlebell Swing** (https://www.repz.app/glossary/american-kettlebell-swing): Full-range swing variation finishing with the kettlebell locked out overhead, demanding more shoulder mobility and control than the Russian style.
- **Arnold Press** (https://www.repz.app/glossary/arnold-press): Rotating the palms from facing you to facing forward while pressing dumbbells overhead takes the shoulders through an extended range of motion.
- **B-Skips** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/back-extension): Hinging over a 45-degree or horizontal bench and raising the torso strengthens the lower back, glutes and hamstrings.
- **Back Squat** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/banded-lateral-walk): A compound exercise used in HYROX training.
- **Barbell Bench Press** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/barbell-lunge): A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
- **Barbell Push Press** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/barbell-shrug): Upper-trap isolation exercise where you lift your shoulders straight up while holding a loaded barbell, with no elbow bend.
- **Barbell Thruster** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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 Dip** (https://www.repz.app/glossary/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.
- **Bicycle Crunch** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/bike): A cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Rowing station.
- **Bodyweight Bulgarian Split Squat** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/bodyweight-calf-raise): A bodyweight isolation exercise used in HYROX training.
- **Box Jump** (https://www.repz.app/glossary/box-jump): A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Broad Jump** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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 over Dumbbell** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/burpee-to-plate): A explosive exercise used in HYROX training. Directly supports the Burpee Broad Jumps station.
- **Butt Kicks** (https://www.repz.app/glossary/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.
- **Cable Bicep Curl** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/cable-lateral-raise): Single-arm lateral raise using a low cable pulley, providing consistent tension on the medial deltoid throughout the movement.
- **Cable Pull Through** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/cable-upright-row): Lifting a cable attachment vertically along the body to chest height targets the side delts and traps under constant tension.
- **Carioca** (https://www.repz.app/glossary/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.
- **Chin Up** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Concentration Curl** (https://www.repz.app/glossary/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.
- **Crunch** (https://www.repz.app/glossary/crunch): Basic core exercise that curls the shoulders off the floor toward the pelvis, shortening the rectus abdominis through a small, controlled range.
- **Dead Bug** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/dead-hang): A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Decline Push Up** (https://www.repz.app/glossary/decline-push-up): A bodyweight push exercise used in HYROX training.
- **Depth Jump** (https://www.repz.app/glossary/depth-jump): A explosive exercise used in HYROX training.
- **Devil's Press** (https://www.repz.app/glossary/devil-s-press): A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Diamond Push Up** (https://www.repz.app/glossary/diamond-push-up): A bodyweight push exercise used in HYROX training.
- **Dip** (https://www.repz.app/glossary/dip): Between parallel bars, lowering the body and pressing back up works the chest, triceps and front shoulders with bodyweight or added load.
- **Donkey Kick** (https://www.repz.app/glossary/donkey-kick): Quadruped glute exercise where one leg is driven straight back and up from a hands-and-knees position, isolating the gluteus maximus.
- **Dumbbell Bench Press** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/dumbbell-curtsy-lunge): A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
- **Dumbbell Deadlift** (https://www.repz.app/glossary/dumbbell-deadlift): A pull exercise used in HYROX training. Transfers to the Sled Pull station.
- **Dumbbell Decline Bench Press** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/dumbbell-front-squat): A squat exercise used in HYROX training. Transfers to the Sled Push station.
- **Dumbbell Glute Bridge** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/dumbbell-skullcrusher): A compound exercise used in HYROX training.
- **Dumbbell Snatch** (https://www.repz.app/glossary/dumbbell-snatch): A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Dumbbell Squat** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/dumbbell-step-up): A lunge exercise used in HYROX training.
- **Dumbbell Suitcase Carry** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/dumbbell-walking-lunge): Continuous forward lunge steps with dumbbells at the sides train leg strength and stability, useful preparation for HYROX sandbag lunges.
- **Easy Run** (https://www.repz.app/glossary/easy-run): A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Face Pull** (https://www.repz.app/glossary/face-pull): Cable exercise pulling a rope attachment toward the face with elbows high, strengthening the rear deltoids, rotator cuff, and upper traps.
- **Fartlek** (https://www.repz.app/glossary/fartlek): Swedish for speed play, this unstructured running session mixes faster surges with easy running on feel rather than fixed intervals or distances.
- **Fire Hydrant** (https://www.repz.app/glossary/fire-hydrant): Quadruped hip-abduction drill that raises the bent knee out to the side to activate the gluteus medius and hip external rotators.
- **Front Squat** (https://www.repz.app/glossary/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.
- **Glute Bridge** (https://www.repz.app/glossary/glute-bridge): A bodyweight hinge exercise used in HYROX training.
- **Glute Kickback Machine** (https://www.repz.app/glossary/glute-kickback-machine): Machine that isolates the glutes by extending one leg backward against a padded resistance arm while keeping the hips stable.
- **Good Morning** (https://www.repz.app/glossary/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.
- **Hack Squat** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Hand Release Push Up** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/hanging-knee-raise): A core exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Hanging Leg Raise** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/hard-run): A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Heels Elevated Dumbbell Goblet Squat** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Inchworm** (https://www.repz.app/glossary/inchworm): A bodyweight compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Incline Dumbbell Curl** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/incline-push-up): A bodyweight push exercise used in HYROX training.
- **Interval Run** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Jump Squat** (https://www.repz.app/glossary/jump-squat): A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Kettlebell Deadlift** (https://www.repz.app/glossary/kettlebell-deadlift): A pull exercise used in HYROX training. Transfers to the Sled Pull station.
- **Kettlebell Farmer's Carry** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/kettlebell-goblet-squat): Squat performed cradling a kettlebell at chest height, which counterbalances the body and encourages depth with an upright torso.
- **Kettlebell Halo** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/kettlebell-lunge): A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
- **Kettlebell Snatch** (https://www.repz.app/glossary/kettlebell-snatch): A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Kettlebell Suitcase Carry** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Lat Pulldown** (https://www.repz.app/glossary/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 Shuffle** (https://www.repz.app/glossary/lateral-shuffle): Quick sideways movement performed in an athletic stance without crossing the feet, training lateral agility and warming up the hips and glutes.
- **Leg Curl Machine** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Lunge Jump** (https://www.repz.app/glossary/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.
- **Machine Fly** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Mountain Climber** (https://www.repz.app/glossary/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.
- **Nordic Hamstring Curl** (https://www.repz.app/glossary/nordic-hamstring-curl): A bodyweight pull exercise used in HYROX training.
- **Overhead Cable Tricep Extension** (https://www.repz.app/glossary/overhead-cable-tricep-extension): Cable tricep extension performed overhead, stretching the long head of the triceps under load for full-range isolation.
- **Pallof Press** (https://www.repz.app/glossary/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.
- **Pendlay Row** (https://www.repz.app/glossary/pendlay-row): Strict barbell row where the bar returns to the floor between each rep, training explosive back strength with a horizontal torso position.
- **Pike Push Up** (https://www.repz.app/glossary/pike-push-up): A bodyweight push exercise used in HYROX training.
- **Pistol Squat** (https://www.repz.app/glossary/pistol-squat): A bodyweight squat exercise used in HYROX training.
- **Plank** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/plank-shoulder-taps): From a high plank, touching each hand to the opposite shoulder forces the core to resist rotation while the shoulders stabilize.
- **Plate Halo** (https://www.repz.app/glossary/plate-halo): Shoulder warm-up drill that circles a weight plate around the head to loosen the thoracic spine and activate the shoulder stabilisers.
- **Prone Y-T-W Raise** (https://www.repz.app/glossary/prone-y-t-w-raise): A bodyweight isolation exercise used in HYROX training.
- **Pull Up** (https://www.repz.app/glossary/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.
- **Push Up** (https://www.repz.app/glossary/push-up): A bodyweight push exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Rack Pull** (https://www.repz.app/glossary/rack-pull): A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Renegade Row** (https://www.repz.app/glossary/renegade-row): Combines a plank on dumbbells with alternating single-arm rows, so the back works while the core resists rotation.
- **Reverse Crunch** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Russian Kettlebell Swing** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Sandbag Walking Lunge** (https://www.repz.app/glossary/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.
- **Scissor Kick** (https://www.repz.app/glossary/scissor-kick): Lying on the back and fluttering or crossing straight legs in alternating motions challenges the lower abs and hip flexors.
- **Seated Back Extension** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/seated-calf-raise): Calf raise performed seated with a pad across the knees, emphasising the soleus muscle more than standing variations.
- **Seated Tricep Press** (https://www.repz.app/glossary/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.
- **Side Plank** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/single-leg-deadlift): A bodyweight pull exercise used in HYROX training. Transfers to the Sled Pull station.
- **Single Leg Dumbbell Calf Raise** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/single-leg-glute-bridge): A bodyweight hinge exercise used in HYROX training.
- **Single Leg Hop** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/single-leg-standing-calf-raise): A bodyweight isolation exercise used in HYROX training.
- **Sit Up** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/skater-jump): A bodyweight explosive exercise used in HYROX training.
- **Ski Erg** (https://www.repz.app/glossary/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.
- **Sled Drag** (https://www.repz.app/glossary/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.
- **Sprint** (https://www.repz.app/glossary/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.
- **Standing Barbell Calf Raise** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Stride** (https://www.repz.app/glossary/stride): A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Sumo Deadlift** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/sumo-squat): A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Superman** (https://www.repz.app/glossary/superman): Performed face down for repetitions, lifting the arms and legs together strengthens the lower back, glutes and rear shoulders.
- **Superman Hold** (https://www.repz.app/glossary/superman-hold): An isometric hold with the chest, arms and legs raised off the floor that builds endurance in the spinal erectors and glutes.
- **T-Bar Row** (https://www.repz.app/glossary/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.
- **Tempo Run** (https://www.repz.app/glossary/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.
- **Toes to Bar** (https://www.repz.app/glossary/toes-to-bar): A core exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Trap Bar Deadlift** (https://www.repz.app/glossary/trap-bar-deadlift): A pull exercise used in HYROX training. Transfers to the Sled Pull station.
- **Tricep Extension Machine** (https://www.repz.app/glossary/tricep-extension-machine): Selectorised machine that isolates the triceps by extending the elbow against a fixed resistance pad or arm.
- **Tricep Pushdown** (https://www.repz.app/glossary/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.
- **Tuck Jump** (https://www.repz.app/glossary/tuck-jump): A bodyweight explosive exercise used in HYROX training.
- **V-Up** (https://www.repz.app/glossary/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.
- **Wall Ball Slam** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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 Sit** (https://www.repz.app/glossary/wall-sit): A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
- **Weighted Pull Up** (https://www.repz.app/glossary/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.
- **Wide Grip Pull Up** (https://www.repz.app/glossary/wide-grip-pull-up): Pull-up with hands placed outside shoulder width, increasing lat activation and reducing bicep contribution compared to a standard grip.
- **World's Greatest Stretch** (https://www.repz.app/glossary/world-s-greatest-stretch): A bodyweight compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.

### Fitness

- **AMRAP** (https://www.repz.app/glossary/amrap): As Many Reps (or Rounds) As Possible within a set time. A common training format for building work capacity.
- **Burpee Broad Jump Muscles Worked: Full Breakdown** (https://www.repz.app/glossary/burpee-broad-jump-muscles-worked): 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.
- **Compound Movement** (https://www.repz.app/glossary/compound-movement): An exercise that engages multiple joints and muscle groups simultaneously. Examples: squat, deadlift, sled push.
- **Concentric** (https://www.repz.app/glossary/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.
- **Core Stability** (https://www.repz.app/glossary/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.
- **Drop Set** (https://www.repz.app/glossary/drop-set): Performing an exercise to near failure, then reducing the weight and continuing for additional reps without rest.
- **Eccentric** (https://www.repz.app/glossary/eccentric): The phase of a movement where the muscle lengthens under load. The lowering phase of a squat or the return of a row.
- **EMOM** (https://www.repz.app/glossary/emom): Every Minute On the Minute. A training format where a set of exercises is performed at the start of each minute.
- **Farmers Carry by Age: Calculator** (https://www.repz.app/glossary/farmers-carry-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** (https://www.repz.app/glossary/farmers-carry-muscles): The muscles worked during a farmers carry: forearms, traps, lats, core, glutes, and calves  -  building total-body stability and grip endurance.
- **Grip Strength** (https://www.repz.app/glossary/grip-strength): The force the hands and forearms can exert when gripping. Critical for HYROX Farmers Carry, Sled Pull, and Wall Balls performance.
- **Isolation Exercise** (https://www.repz.app/glossary/isolation-exercise): An exercise targeting a single muscle group through movement at one joint. Examples: bicep curl, leg extension.
- **Isometric** (https://www.repz.app/glossary/isometric): A muscle contraction where the joint angle doesn't change. Examples: plank, wall sit, holding a farmers carry position.
- **Metabolic Conditioning** (https://www.repz.app/glossary/metabolic-conditioning): Training designed to improve energy system efficiency. Combines strength and cardio in circuit-style workouts. Also known as MetCon.
- **Muscular Endurance** (https://www.repz.app/glossary/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.
- **One Rep Max** (https://www.repz.app/glossary/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.
- **Posterior Chain** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/power-output): The rate at which work is performed, measured in watts. Key metric on SkiErg and rower for pacing HYROX stations.
- **Sandbag Lunges Muscles Worked** (https://www.repz.app/glossary/sandbag-lunge-muscles): The muscles worked during sandbag lunges: quads, glutes, hamstrings, core, and shoulders  -  a unilateral lower-body exercise with an asymmetric load.
- **SkiErg Muscles Worked: Anatomy** (https://www.repz.app/glossary/skierg-muscles): The muscles worked on the SkiErg: lats, triceps, shoulders, core, glutes, and hamstrings  -  a pull-dominant upper-body and core exercise.
- **Sled Pull Muscles Worked** (https://www.repz.app/glossary/sled-pull-muscles): 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 Muscles Worked** (https://www.repz.app/glossary/sled-push-muscles): The primary muscles engaged during a sled push: quads, glutes, hamstrings, calves, core, chest, and shoulders  -  making it a near-total-body pushing exercise.
- **Superset** (https://www.repz.app/glossary/superset): Performing two exercises back-to-back with no rest between them. Increases training density and time efficiency.
- **Tabata** (https://www.repz.app/glossary/tabata): A high-intensity interval protocol: 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total).
- **Time Under Tension** (https://www.repz.app/glossary/time-under-tension): The total time a muscle is under load during a set. Controlled tempos increase TUT for greater hypertrophy stimulus.
- **Work Capacity** (https://www.repz.app/glossary/work-capacity): The total amount of training volume an athlete can perform and recover from. HYROX demands high work capacity across 16 segments.

### Fitness Science

- **Abduction** (https://www.repz.app/glossary/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.
- **Adduction** (https://www.repz.app/glossary/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.
- **Aerobic Fitness** (https://www.repz.app/glossary/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.
- **Anaerobic Capacity** (https://www.repz.app/glossary/anaerobic-capacity): The total amount of energy available from anaerobic metabolism. Higher anaerobic capacity lets HYROX® athletes sustain intense station efforts without collapsing.
- **Anterior** (https://www.repz.app/glossary/anterior): Anterior refers to the front side of the body. The anterior chain includes muscles like the quadriceps, hip flexors, and abdominals.
- **Anterior Chain** (https://www.repz.app/glossary/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®.
- **ATP** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/atrophy): The loss of muscle size and strength due to inactivity, injury, or insufficient training stimulus. The opposite of hypertrophy.
- **Capillary Density** (https://www.repz.app/glossary/capillary-density): The number of tiny blood vessels surrounding muscle fibers. Greater capillary density improves oxygen delivery and waste removal during prolonged HYROX® efforts.
- **Cardiac Output** (https://www.repz.app/glossary/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.
- **Connective Tissue** (https://www.repz.app/glossary/connective-tissue): Structural tissue (tendons, ligaments, fascia, cartilage) that supports and connects muscles and joints. Adapts slower than muscle - requiring gradual training progression.
- **Dorsiflexion** (https://www.repz.app/glossary/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®.
- **EPOC** (https://www.repz.app/glossary/epoc): Excess Post-Exercise Oxygen Consumption - the elevated calorie burn that continues after a workout ends. High-intensity HYROX® training produces significant EPOC.
- **Extension** (https://www.repz.app/glossary/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.
- **Fascia** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Flexion** (https://www.repz.app/glossary/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.
- **Frontal Plane** (https://www.repz.app/glossary/frontal-plane): The frontal plane divides the body into front and back. Movements in this plane include lateral raises, lateral lunges, and jumping jacks.
- **Glycogen** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **HRV** (https://www.repz.app/glossary/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.
- **Hypertrophy** (https://www.repz.app/glossary/hypertrophy): The increase in muscle cell size through resistance training. For HYROX®, controlled hypertrophy builds station strength without adding excess weight that slows running.
- **Kinetic Chain** (https://www.repz.app/glossary/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.
- **Lactate** (https://www.repz.app/glossary/lactate): A byproduct of anaerobic glycolysis that accumulates in muscles during high-intensity effort. Managing lactate buildup is critical for maintaining HYROX® race pace.
- **Lateral** (https://www.repz.app/glossary/lateral): Lateral means relating to the side of the body. Lateral movements include side lunges, lateral raises, and lateral shuffles.
- **Lumbar Spine** (https://www.repz.app/glossary/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.
- **Medial** (https://www.repz.app/glossary/medial): Medial means toward the midline of the body. The adductors are medial thigh muscles that pull the legs inward.
- **Mind-Muscle Connection** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/mitochondria): Cellular powerhouses that produce aerobic energy (ATP). More mitochondria means better endurance - Zone 2 training is the primary way to increase mitochondrial density.
- **Motor Unit** (https://www.repz.app/glossary/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.
- **Muscle Activation** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Neuromuscular** (https://www.repz.app/glossary/neuromuscular): The connection between the nervous system and muscles that controls movement quality, coordination, and force production during HYROX® exercises.
- **Oxygen Debt** (https://www.repz.app/glossary/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.
- **Plantar Flexion** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/plantarflexion): Plantarflexion is the movement of pointing the foot and toes downward, used during calf raises, jumping, and the push-off phase of running.
- **Posterior** (https://www.repz.app/glossary/posterior): Posterior refers to the back side of the body. The posterior chain includes muscles like the hamstrings, glutes, and erector spinae.
- **Pronation** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/prone): Prone is a body position lying face down. Exercises performed prone include back extensions, prone Y-T-W raises, and superman holds.
- **Proprioception** (https://www.repz.app/glossary/proprioception): The body’s ability to sense its position and movement in space. Strong proprioception improves balance, coordination, and injury prevention during HYROX® stations.
- **Range of Motion** (https://www.repz.app/glossary/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.
- **Rotation** (https://www.repz.app/glossary/rotation): Rotation is a twisting movement around a central axis, such as trunk rotation during Russian twists or internal/external shoulder rotation.
- **Sagittal Plane** (https://www.repz.app/glossary/sagittal-plane): The sagittal plane divides the body into left and right halves. Movements in this plane include squats, lunges, running, and bicep curls.
- **Scapular** (https://www.repz.app/glossary/scapular): Scapular refers to the shoulder blade (scapula). Scapular stability and mobility are critical for overhead movements, pulls, and pushing.
- **Slow-Twitch Muscle Fibers** (https://www.repz.app/glossary/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.
- **Stretch Reflex** (https://www.repz.app/glossary/stretch-reflex): The stretch reflex is an involuntary muscle contraction in response to rapid stretching, exploited in plyometric exercises to generate more force.
- **Supercompensation** (https://www.repz.app/glossary/supercompensation): The training principle where the body rebuilds stronger than before after adequate recovery. Timing workouts to this window maximizes HYROX® fitness gains.
- **Supination** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/supine): Supine is a body position lying face up. Exercises performed supine include bench press, glute bridges, and leg raises.
- **Tendon** (https://www.repz.app/glossary/tendon): Tough connective tissue that attaches muscle to bone. Tendons store and release elastic energy during running and jumping - essential for HYROX® performance.
- **Thoracic Spine** (https://www.repz.app/glossary/thoracic-spine): The thoracic spine is the mid-back region consisting of twelve vertebrae (T1-T12), responsible for rotational mobility and upright posture.
- **Transverse Plane** (https://www.repz.app/glossary/transverse-plane): The transverse plane divides the body into upper and lower halves. Movements in this plane include trunk rotation, cable woodchops, and throwing.
- **Valgus** (https://www.repz.app/glossary/valgus): Valgus is an inward collapse of a joint, most commonly knee valgus (knees caving inward) during squats, lunges, or landing from jumps.
- **VO2max** (https://www.repz.app/glossary/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.

### Muscles

- **Abdominals** (https://www.repz.app/glossary/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.
- **Abductors** (https://www.repz.app/glossary/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.
- **Adductors** (https://www.repz.app/glossary/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.
- **Biceps** (https://www.repz.app/glossary/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.
- **Brachialis** (https://www.repz.app/glossary/brachialis): The brachialis is the deep upper arm muscle beneath the biceps that contributes significantly to elbow flexion strength.
- **Brachioradialis** (https://www.repz.app/glossary/brachioradialis): The brachioradialis is the prominent forearm muscle responsible for elbow flexion, especially during neutral-grip movements like hammer curls.
- **Calves** (https://www.repz.app/glossary/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.
- **Chest** (https://www.repz.app/glossary/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.
- **Deltoids** (https://www.repz.app/glossary/deltoids): The deltoid muscles are the rounded shoulder muscles responsible for arm elevation and rotation, consisting of three heads: anterior, lateral, and posterior.
- **Erector Spinae** (https://www.repz.app/glossary/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.
- **Forearm Flexors** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Gastrocnemius** (https://www.repz.app/glossary/gastrocnemius): The gastrocnemius is the larger, more superficial calf muscle responsible for explosive plantarflexion during running, jumping, and pushing.
- **Glutes** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Hamstrings** (https://www.repz.app/glossary/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.
- **Hip Flexors** (https://www.repz.app/glossary/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.
- **Infraspinatus** (https://www.repz.app/glossary/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.
- **IT Band** (https://www.repz.app/glossary/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.
- **Latissimus Dorsi** (https://www.repz.app/glossary/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.
- **Obliques** (https://www.repz.app/glossary/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.
- **Pectorals** (https://www.repz.app/glossary/pectorals): The pectoral muscles (pecs) are the chest muscles consisting of pectoralis major and minor, responsible for pushing, pressing, and arm adduction.
- **Quadriceps** (https://www.repz.app/glossary/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.
- **Rectus Abdominis** (https://www.repz.app/glossary/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.
- **Rhomboids** (https://www.repz.app/glossary/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.
- **Rotator Cuff** (https://www.repz.app/glossary/rotator-cuff): The rotator cuff is a group of four muscles and tendons (supraspinatus, infraspinatus, teres minor, subscapularis) that stabilize the shoulder joint.
- **Serratus Anterior** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Soleus** (https://www.repz.app/glossary/soleus): The soleus is the deeper calf muscle beneath the gastrocnemius, critical for sustained endurance activities like long-distance running.
- **Supraspinatus** (https://www.repz.app/glossary/supraspinatus): The supraspinatus is a rotator cuff muscle that initiates arm abduction (lifting the arm away from the body) and stabilizes the shoulder joint.
- **Tibialis Anterior** (https://www.repz.app/glossary/tibialis-anterior): The tibialis anterior is the shin muscle responsible for dorsiflexion (pulling the foot upward), essential for running gait and shin splint prevention.
- **Transverse Abdominis** (https://www.repz.app/glossary/transverse-abdominis): The transverse abdominis is the deepest abdominal muscle that wraps around the torso like a corset, providing core stability and spinal support.
- **Trapezius** (https://www.repz.app/glossary/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.
- **Triceps** (https://www.repz.app/glossary/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.

### Nutrition

- **Body Composition** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Caloric Deficit** (https://www.repz.app/glossary/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.
- **Carbohydrate Loading** (https://www.repz.app/glossary/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.
- **Cortisol** (https://www.repz.app/glossary/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.
- **Electrolytes** (https://www.repz.app/glossary/electrolytes): Essential minerals (sodium, potassium, magnesium, calcium) lost through sweat that regulate muscle contraction, hydration, and nerve function during HYROX® races.
- **Growth Hormone** (https://www.repz.app/glossary/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.
- **Inflammation** (https://www.repz.app/glossary/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.
- **Lean Mass** (https://www.repz.app/glossary/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.
- **Testosterone** (https://www.repz.app/glossary/testosterone): A hormone that drives muscle growth, recovery, and energy. Natural levels are optimized through sleep, heavy compound lifts, nutrition, and managing training stress.

### Performance Science

- **Aerobic Base** (https://www.repz.app/glossary/aerobic-base): The foundation of cardiovascular fitness built through consistent low-to-moderate intensity training. Essential for HYROX endurance.
- **Aerobic Capacity** (https://www.repz.app/glossary/aerobic-capacity): The maximum amount of oxygen the body can utilize during sustained exercise. Directly determines endurance performance in HYROX running segments.
- **Anaerobic Threshold** (https://www.repz.app/glossary/anaerobic-threshold): The exercise intensity above which anaerobic energy production significantly supplements aerobic metabolism, leading to rapid fatigue.
- **Heart Rate Variability** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/heart-rate-zones): Training intensity ranges based on percentage of maximum heart rate. Zones 1-5 from easy recovery to max effort.
- **Lactate Threshold** (https://www.repz.app/glossary/lactate-threshold): The exercise intensity at which lactate begins accumulating faster than it can be cleared. Training this zone improves race pace.
- **Max Heart Rate** (https://www.repz.app/glossary/max-heart-rate): The highest number of beats per minute your heart can achieve during maximal exertion. Used to calculate training heart rate zones.
- **Power-to-Weight Ratio** (https://www.repz.app/glossary/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.
- **Rate of Perceived Exertion** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/recovery-heart-rate): How quickly heart rate drops after intense exercise. A faster recovery heart rate indicates better cardiovascular conditioning.
- **Resting Heart Rate** (https://www.repz.app/glossary/resting-heart-rate): The number of heartbeats per minute when fully at rest. A lower resting heart rate generally indicates better cardiovascular fitness.
- **Stroke Volume** (https://www.repz.app/glossary/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.
- **Training Load** (https://www.repz.app/glossary/training-load): The cumulative stress placed on the body from training, measured by volume, intensity, and frequency. Managing training load prevents overtraining and injury.
- **Ventilatory Threshold** (https://www.repz.app/glossary/ventilatory-threshold): The exercise intensity at which breathing rate increases disproportionately to oxygen consumption. Closely related to lactate threshold.
- **VO2 Max** (https://www.repz.app/glossary/vo2-max): The maximum rate of oxygen consumption during exercise. A key indicator of cardiovascular fitness and endurance capacity.

### Race Format

- **Finish Line** (https://www.repz.app/glossary/finish-line): The final timing point in a HYROX race, crossed after completing the 8th running lap following the last station.
- **HYROX** (https://www.repz.app/glossary/hyrox): A global fitness competition combining 8 x 1km runs with 8 functional workout stations, completed in sequence for time.
- **Hyrox Burpee Broad Jump Rules** (https://www.repz.app/glossary/bbj-hyrox-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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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 Rules: Everything You Need to Know** (https://www.repz.app/glossary/hyrox-doubles-rules): 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** (https://www.repz.app/glossary/hyrox-doubles-weight): The weight standards for HYROX Doubles across all divisions. Partners share the same station weights as singles in their respective division.
- **Hyrox Farmers Carry Weight: All Divisions** (https://www.repz.app/glossary/hyrox-farmers-carry-weight): 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** (https://www.repz.app/glossary/hyrox-lunge-weight): 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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/wall-ball-mens-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 Race** (https://www.repz.app/glossary/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 Rowing Distance Explained** (https://www.repz.app/glossary/rowing-distance): 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** (https://www.repz.app/glossary/hyrox-rules): The complete set of competition rules governing a HYROX race, including station standards, movement requirements, penalty loop criteria, and disqualification conditions.
- **Hyrox Sled Pull Weight Chart** (https://www.repz.app/glossary/hyrox-sled-pull-weight): 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** (https://www.repz.app/glossary/sled-push-distance): 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** (https://www.repz.app/glossary/hyrox-sled-push-weight): 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** (https://www.repz.app/glossary/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 vs Spartan Race** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/wall-ball-rules): 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 Target Height** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/hyrox-wall-ball-weight): 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** (https://www.repz.app/glossary/hyrox-weight-standards-women): Detailed weight breakdowns for female HYROX athletes across Open, Pro, and Elite 15 divisions for every station.
- **Hyrox Weight Standards: All Divisions** (https://www.repz.app/glossary/hyrox-weights-chart): 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** (https://www.repz.app/glossary/hyrox-weights-women): 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** (https://www.repz.app/glossary/hyrox-lunge-women): 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 World Championships** (https://www.repz.app/glossary/hyrox-world-championships-glossary): The annual pinnacle event where top-qualifying athletes from around the world compete for the HYROX world title.
- **Penalty Loop** (https://www.repz.app/glossary/penalty-loop): An additional running segment imposed for rule violations during a station, adding time to the overall result.
- **Race Bib** (https://www.repz.app/glossary/race-bib): The identification number worn by athletes during a HYROX event, used for timing and tracking.
- **Race Briefing** (https://www.repz.app/glossary/race-briefing): A mandatory pre-race meeting where officials explain rules, station weights, course layout, and safety procedures.
- **Race Venue** (https://www.repz.app/glossary/race-venue): The indoor arena or exhibition hall hosting a HYROX event, designed to accommodate the running track and all eight stations.
- **Rolling Start** (https://www.repz.app/glossary/rolling-start): A start format where athletes within a wave begin at short intervals rather than simultaneously.
- **Roxzone** (https://www.repz.app/glossary/roxzone): The transition area inside a HYROX venue where athletes move between running and workout stations.
- **Running Lanes** (https://www.repz.app/glossary/running-lanes): Dedicated indoor running tracks between workout stations. Each lap is 1km, totaling 8km of running per race.
- **Time Cap** (https://www.repz.app/glossary/time-cap): The maximum allowed time to complete a HYROX race, typically set at 90 minutes depending on the event.
- **Transition Area** (https://www.repz.app/glossary/transition-area): The zone connecting running lanes to workout stations where athletes enter and exit each station.
- **Warm-Up Area** (https://www.repz.app/glossary/warm-up-area): A designated zone in the HYROX venue for athletes to prepare before their wave start.
- **Wave Start** (https://www.repz.app/glossary/wave-start): The staggered starting system where groups of athletes begin at intervals to manage venue capacity.
- **Workout Station** (https://www.repz.app/glossary/workout-station): One of eight functional fitness stations in a HYROX race, performed between 1km running segments.

### Race Insights

- **HYROX® Results News** (https://www.repz.app/glossary/hyrox-results-news): Latest HYROX® race results, record-breaking performances, and data-driven insights from the global HYROX® season.

### Recovery

- **Active Recovery** (https://www.repz.app/glossary/active-recovery): Low-intensity movement performed on rest days to promote blood flow and reduce muscle soreness without adding training stress.
- **Autonomic Nervous System** (https://www.repz.app/glossary/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.
- **Cool Down** (https://www.repz.app/glossary/cool-down): A low-intensity activity performed after training to gradually lower heart rate and begin the recovery process.
- **DOMS** (https://www.repz.app/glossary/doms): Delayed Onset Muscle Soreness. The muscle pain and stiffness felt 24-72 hours after intense or unfamiliar exercise.
- **Dynamic Stretching** (https://www.repz.app/glossary/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.
- **Flexibility** (https://www.repz.app/glossary/flexibility): The passive range of motion available at a joint. While important, flexibility without strength (mobility) can increase injury risk during dynamic HYROX® movements.
- **Foam Rolling** (https://www.repz.app/glossary/foam-rolling): Self-myofascial release using a foam cylinder to reduce muscle tightness, improve mobility, and aid recovery between sessions.
- **Ice Bath** (https://www.repz.app/glossary/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.
- **Mobility** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/mobility-work): Exercises and stretches designed to improve joint range of motion and movement quality. Critical for HYROX station performance.
- **Myofascial Release** (https://www.repz.app/glossary/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.
- **Stability** (https://www.repz.app/glossary/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.
- **Static Stretching** (https://www.repz.app/glossary/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.
- **Stretching** (https://www.repz.app/glossary/stretching): Lengthening muscles to improve flexibility. Static stretching for recovery; dynamic stretching for warm-ups before training.
- **Warm-Up** (https://www.repz.app/glossary/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.

### Scoring

- **Average HYROX Time** (https://www.repz.app/glossary/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.
- **HYROX Animal** (https://www.repz.app/glossary/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 Score** (https://www.repz.app/glossary/hyrox-score): A normalized performance metric that allows comparison across different HYROX events, venues, and conditions.
- **Overall Time** (https://www.repz.app/glossary/overall-time): The total elapsed time from start to finish in a HYROX race, including all runs, stations, and transitions.
- **Personal Record** (https://www.repz.app/glossary/personal-record): An athlete's best-ever time for a HYROX race or individual station. Also referred to as PR or PB (Personal Best).
- **Qualification Time** (https://www.repz.app/glossary/qualification-time): The minimum race time required to qualify for HYROX Pro, Elite, or World Championship divisions.
- **Ranking** (https://www.repz.app/glossary/ranking): An athlete's position relative to others in their division, age group, or globally across all HYROX events.
- **Season Results** (https://www.repz.app/glossary/season-results): All race results for an athlete within a single HYROX competitive season, used for ranking and world championship qualification.
- **Split Time** (https://www.repz.app/glossary/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.
- **Station Split** (https://www.repz.app/glossary/station-split): The time taken to complete a single workout station, measured from entry to exit. Key for identifying strengths and weaknesses.
- **Transition Time** (https://www.repz.app/glossary/transition-time): The time spent moving between running lanes and workout stations. Often an overlooked area for improvement.
- **World Record** (https://www.repz.app/glossary/world-record): The fastest-ever HYROX completion time in a specific division, recognized officially by the HYROX organization.

### Stations

- **Burpee Broad Jump** (https://www.repz.app/glossary/burpee-broad-jump): The fourth HYROX station. Athletes perform 80m of burpee broad jumps  -  a burpee followed by a standing broad jump forward.
- **Farmers Carry** (https://www.repz.app/glossary/farmers-carry): The sixth HYROX station. Athletes carry two heavy kettlebells 200m. Weight varies by division (2x24kg men, 2x16kg women).
- **Rowing** (https://www.repz.app/glossary/rowing): The fifth HYROX station. Athletes row 1,000m on a Concept2 rowing machine.
- **Sandbag Lunges** (https://www.repz.app/glossary/sandbag-lunges): The seventh HYROX station. Athletes perform 100m of walking lunges while carrying a sandbag on their shoulder.
- **SkiErg** (https://www.repz.app/glossary/skierg): The first workout station in HYROX. Athletes complete 1,000m on a Concept2 SkiErg machine using a pull-down motion.
- **Sled Pull** (https://www.repz.app/glossary/sled-pull): The third HYROX station. Athletes pull a weighted sled 50m toward them using a rope, hand over hand.
- **Sled Push** (https://www.repz.app/glossary/sled-push): The second HYROX station. Athletes push a weighted sled 50m across the venue floor. Weight varies by division.
- **Wall Balls** (https://www.repz.app/glossary/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.

### Training

- **Aerobic Endurance** (https://www.repz.app/glossary/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.
- **Bilateral Training** (https://www.repz.app/glossary/bilateral-training): Exercises that work both limbs simultaneously (squats, deadlifts, bench press). Allows heavier loads for maximum strength and power development for HYROX®.
- **Brick Session** (https://www.repz.app/glossary/brick-session): A training session combining two disciplines back-to-back (e.g., running + sled push) to simulate race-day fatigue.
- **Cadence** (https://www.repz.app/glossary/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®.
- **Carb Loading** (https://www.repz.app/glossary/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.
- **Cardio Base** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Compound Exercise** (https://www.repz.app/glossary/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.
- **Cross-Training** (https://www.repz.app/glossary/cross-training): Training in activities outside your primary sport to improve overall fitness. Swimming, cycling, and yoga complement HYROX.
- **Deload Week** (https://www.repz.app/glossary/deload-week): A planned week of reduced training intensity and volume to allow recovery and adaptation between hard training blocks.
- **Functional Fitness** (https://www.repz.app/glossary/functional-fitness): Training that mimics real-world movement patterns. HYROX stations are functional exercises  -  push, pull, carry, squat, lunge.
- **Functional Training** (https://www.repz.app/glossary/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.
- **Gait** (https://www.repz.app/glossary/gait): The pattern of movement during walking or running, including foot strike, stride length, and arm swing. Analyzing gait helps optimize HYROX® running efficiency.
- **Ground Contact Time** (https://www.repz.app/glossary/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.
- **Hybrid Athlete** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/hybrid-training): Combining endurance (running, rowing) with strength training in a single program. The foundation of HYROX preparation.
- **HYROX Exercises** (https://www.repz.app/glossary/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 Simulation Workout** (https://www.repz.app/glossary/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 Training** (https://www.repz.app/glossary/hyrox-training): The systematic approach to preparing for a HYROX race, combining endurance running, functional strength, station-specific skill work, and hybrid sessions.
- **HYROX Workout Plan** (https://www.repz.app/glossary/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.
- **Linear Periodization** (https://www.repz.app/glossary/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.
- **Negative Split** (https://www.repz.app/glossary/negative-split): Running the second half of a race faster than the first. A pacing strategy that prevents early burnout.
- **Overreaching** (https://www.repz.app/glossary/overreaching): Short-term performance decline from intensified training. Functional overreaching is planned and leads to supercompensation; non-functional overreaching borders on overtraining.
- **Overtraining** (https://www.repz.app/glossary/overtraining): A chronic state of fatigue from excessive training without adequate recovery. Symptoms include declining performance, poor sleep, and elevated resting heart rate.
- **Pacing Strategy** (https://www.repz.app/glossary/pacing-strategy): A pre-planned approach to distributing effort across all 8 running segments and stations to optimize overall time.
- **Periodization** (https://www.repz.app/glossary/periodization): Structuring training into phases (base, build, peak, taper) to optimize performance for a target race date.
- **Plyometrics** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Progressive Overload** (https://www.repz.app/glossary/progressive-overload): Gradually increasing training stress (weight, volume, intensity) over time to drive continued adaptation and improvement.
- **Race Day Nutrition** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/race-pace): The target speed or effort level planned for each running segment during a HYROX event.
- **Rate of Force Development** (https://www.repz.app/glossary/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.
- **RPE** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **Specificity** (https://www.repz.app/glossary/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.
- **Stride Length** (https://www.repz.app/glossary/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®.
- **Taper** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/tapering): Reducing training volume in the 1-2 weeks before race day to allow full recovery while maintaining fitness.
- **Tempo Training** (https://www.repz.app/glossary/tempo-training): Controlling the speed of each repetition phase (eccentric, pause, concentric). Tempo manipulation builds strength, control, and time under tension for HYROX® stations.
- **Threshold Training** (https://www.repz.app/glossary/threshold-training): Training at or near lactate threshold intensity to improve the body's ability to sustain high effort over extended periods.
- **Training Density** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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 Volume** (https://www.repz.app/glossary/training-volume): The total amount of work performed (sets × reps × weight, or total distance/time). The primary driver of adaptation when managed alongside recovery.
- **Undulating Periodization** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.
- **What Is Threshold Pace?** (https://www.repz.app/glossary/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.
- **Zone 1 Training** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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** (https://www.repz.app/glossary/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.

## Frequently Asked Questions

### What is HYROX?
HYROX is a standardized indoor fitness race combining 8 km of running with 8 functional workout stations. Every race worldwide follows the same format, making times directly comparable. It is the world's largest mass-participation fitness race series.

### How long does a HYROX race take?
Finish times typically range from about 52 minutes (elite Pro men) to 90+ minutes for recreational athletes. The average finish time for Open division athletes is approximately 75–85 minutes depending on gender and age group.

### What are the HYROX stations?
In order: SkiErg (1,000 m), Sled Push (50 m), Sled Pull (50 m), Burpee Broad Jumps (80 m), Rowing (1,000 m), Farmers Carry (200 m), Sandbag Lunges (200 m), Wall Balls (75 or 100 reps). Each station is preceded by a 1 km run.

### What is the difference between HYROX Open and Pro?
Pro division uses heavier weights on all stations (e.g., Sled Push: 202 kg men / 152 kg women in Pro vs 152 kg / 102 kg in Open). Pro also has heavier wall balls (9 kg men / 6 kg women vs 6 kg / 4 kg). Women Open does 75 wall ball reps; all other divisions do 100.

### What does Repz do?
Repz provides personalized adaptive training plans, race analytics, and performance insights for fitness racing. The platform identifies your strengths and weaknesses across all 8 stations and creates adaptive training programs targeting your specific improvement areas.

### Is Repz free?
Race analysis is free. Personalized adaptive training plans start at $20/month.

## Contact

- Website: https://www.repz.app
- Email: nicolas@repz.app
- Location: Switzerland