HYROX GUIDE.
Long-form guides on training, race prep, running, nutrition and recovery. All written by the Hybrid Sky coaches.
Rowing and SkiErg: Aerobic Alternatives to Running
The rower and SkiErg build aerobic capacity without adding running load. How much can they substitute, and which protocols work?
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Hill Running: Combining Strength and Endurance
Hill running combines a strength and an aerobic stimulus in one session. Gradient selection, rep protocols and technical details for HYROX.
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Returning to Running After a Long Break
Returning to running after a long break is built with the run-walk method and 10% weekly increases. A progressive 8-week plan and risk…
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Weekly Running Volume: How Much Is Enough for HYROX?
Weekly running volume in HYROX preparation is usually between 20 and 45 km. Ranges by level, distribution logic and rules for increasing it.
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Treadmill or Outdoors? Choosing for HYROX Preparation
The treadmill builds pace control, outdoors builds pace memory. Which session should be done where, what incline to use and which one before the race…
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Does a HYROX Athlete Need Long Runs?
Total running in HYROX is 8 km. How long should the long run be, at what intensity should it be done and how…
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400 and 800 Meter Intervals: Adapting Them for HYROX
How do you choose target pace, rest and reps for 400 and 800 meter intervals? A HYROX-specific bridge combined with stations…
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Tempo Runs: Threshold Training Protocols
How do you find threshold pace, which tempo protocol do you use when and how does it fit HYROX's 8 × 1 km structure…
ReadStride Frequency (Cadence) and Efficient Running
How is cadence measured, why does it reduce braking force and how is it used in HYROX's 8 × 1 km structure? A 6-week…
ReadWhat Is Running Economy and How Do You Improve It?
Running economy means spending less energy at the same speed. Why is it critical in HYROX, how do you improve it with strength and plyometrics, and how do you measure it?
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What Is Zone 2 Training? Building the Aerobic Base
What is Zone 2, how do you find it with heart rate and the talk test, and how many sessions and minutes does HYROX preparation require? Four…
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A Technique Checklist for Avoiding No-Reps in HYROX
A no-rep isn't a technique problem; it's a technique-under-fatigue problem. Acceptance criteria for all eight stations and a four-week check protocol.
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