HYROX GUIDE.
Long-form guides on training, race prep, running, nutrition and recovery. All written by the Hybrid Sky coaches.
Heart Rate Zones and HYROX Training
The five heart rate zones, a threshold heart rate test, weekly distribution and using heart rate as a pacing guide in a HYROX race.
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Breathing Techniques: Recovering Between Stations
Recover faster in HYROX with the first 60 seconds after a station, rhythmic breathing patterns and station-specific breathing tips.
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Ankle Range of Motion and Sled Push Performance
A restricted ankle lifts your heel on the Sled Push and cuts your power. The fix: assessment, mobility and strength work.
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A Mobility Routine for HYROX: Hips, Shoulders, Ankles
HYROX-specific mobility tests for hips, shoulders and ankles, 14 movements and tips for fitting them into your weekly program.
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A Warm-Up Protocol for HYROX: The 12-Minute Routine
A practical four-part warm-up routine that takes 12 minutes and can be used before every HYROX session.
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Keeping a Training Log: Which Data Should You Record?
What should you write in your training log during HYROX prep, and in how much detail? A template for session, load, feel and recovery data.
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Finding Your Weak Link in HYROX: Station Analysis
A simple test, an analysis table, and a targeted training plan to find which station is really slowing you down.
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When and How to Do a Deload Week
A deload week is a planned reduction in load to shed accumulated fatigue and lock in adaptation. When and how should you do one?
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What Is Periodization? Planning Your HYROX Season
The logic of periodizing a HYROX season with general prep, specific prep, a race-specific phase, and a taper, plus a 16-week sample…
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Training Volume and Intensity: The Right Balance in HYROX
In HYROX, volume builds the floor and intensity raises the ceiling. Weekly distribution, measurement tools, and signs the balance is off.
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Interval Training Templates for HYROX
HYROX-specific interval templates with long intervals, threshold blocks, short intervals and run + station combinations, plus how to fit them into your week.
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8 Exercises That Build Grip Strength
8 exercises to build grip strength for Farmers Carry and Sled Pull, with starting doses and a template for adding them to your weekly program.
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