HYROX GUIDE.
Long-form guides on training, race prep, running, nutrition and recovery. All written by the Hybrid Sky coaches.
Preventing Shoulder Injuries: Wall Ball and SkiErg Load
Wall Balls and the SkiErg put repetitive load on the shoulder. How to reduce shoulder injury risk with technique, volume management and strengthening…
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10 Habits That Improve Sleep Quality
Ten practical habits to improve sleep quality, covering light, temperature, caffeine, training time and your evening routine.
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Sleep and Performance: The Science Behind 8 Hours
Sleep is the invisible half of training. We explain what 8 hours means, how sleep loss affects HYROX performance, and practical fixes.
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Maintaining Performance While Losing Weight
You can maintain performance while losing weight with a moderate calorie deficit, enough protein, timed carbohydrates and strength work.
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Hydration: Water, Electrolytes and Sweat Rate
Calculate your sweat rate, build a daily fluid habit and use electrolytes correctly: a hydration guide for HYROX athletes.
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Protein Needs: How Much Should a HYROX Athlete Eat per Day?
For HYROX athletes, protein is generally discussed in the range of 1.4-2.0 grams per kilogram. Calculation, distribution and sources.
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A Nutrition Guide for HYROX Athletes
A practical guide for HYROX athletes that organizes energy, carbohydrate, protein, fluid and supplement decisions around training days.
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Running in Cold Weather: Training Through an İstanbul Winter
The key to running in an İstanbul winter is handling wet and wind more than cold: layered clothing, warm-up and a flexible plan.
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Running Watch and Heart Rate Strap: Which Data Should You Watch?
A few key metrics are enough for a HYROX athlete: heart rate, pace, weekly volume and recovery trends.
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HYROX Running: The Science of Managing 8 Kilometers
The 8 km of running in HYROX is different from a straight 8 km. Aerobic base, running on tired legs and pace management…
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Racing in a Hot, Humid Venue
Heat adaptation, a fluid-electrolyte plan, pacing strategy and signs of heat-related problems in a hot, humid HYROX venue.
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In-Race Fueling: Gels, Fluids and Timing
Do you need to fuel during a HYROX race? Gel, fluid and electrolyte strategy by finish time, timing and gut tolerance.
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