HYROX GUIDE.
Long-form guides on training, race prep, running, nutrition and recovery. All written by the Hybrid Sky coaches.
O’Wellness Sky Complex: The HYROX Area and Equipment Inventory
How the HYROX area in the Sky complex is laid out, which stations are trained with which equipment, and how to tell whether a space meets race standard…
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Where to Train for HYROX in Istanbul
The types of gyms in Istanbul where you can train for HYROX, the equipment they should have, and the questions to ask before choosing one.
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Overtraining Syndrome: Symptoms and Solutions
Overtraining syndrome is a performance decline lasting weeks. Its stages, measurable warning signs and a 4-week return protocol.
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What Is DOMS (Muscle Soreness) and How Do You Manage It?
DOMS starts within 8-12 hours, peaks at 48 hours and fades by 72 hours. Its cause, how to manage it, and how to tell it apart from injury.
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Sauna and Heat Adaptation
Regular sauna use increases plasma volume and reduces performance loss in a hot venue. Protocol, frequency, safety and where it fits in the HYROX calendar.
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Cold Water Therapy and Ice Baths: What Does the Evidence Say?
Ice baths reduce soreness but can blunt strength adaptation. Temperature, duration, frequency and the right place in your HYROX calendar.
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Massage, Cupping and Kinesio Tape: What Do They Actually Do?
Sports massage, cupping and kinesio tape have very different levels of evidence. What each does, what it doesn't, and where in your HYROX plan…
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Foam Rolling and Myofascial Release
Foam rolling improves range of motion and reduces perceived soreness. The right pressure, duration, areas and its real role in HYROX prep.
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Post-Training Nutrition: The Anabolic Window Myth
The need to take protein within 30 minutes after a session has been largely exaggerated. What really matters is the daily total and the next…
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What to Eat Before Training? Timing and Portions
The pre-training meal has two jobs: providing fuel and keeping your stomach settled. A portion table by timing and practical…
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Carb Loading: Is It Necessary for HYROX?
HYROX lasts 60-120 minutes for most athletes; that duration makes classic marathon-style carb loading unnecessary. Instead, what…
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Does Cycling Contribute to HYROX Preparation?
In HYROX preparation, cycling builds aerobic volume without impact load. Its benefits, its limits and how to fit it into your weekly program.
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