Breaking Through a Plateau: What to Do When Your HYROX Performance Stalls
When HYROX performance stalls, the cause comes down to four things: recovery debt, monotonous stimulus, a station bottleneck, and technical loss. A 6-week…
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Pace Control in Training: Using the RPE Scale
The RPE scale is the most practical way to manage intensity without a device. A 1-10 table for HYROX, station targets and a 4-week calibration…
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Group Classes or Personal Training? A Comparison for HYROX
Group classes or personal training for HYROX preparation? A comparison table, a hybrid 12-week model and three…
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Strength and Cardio on the Same Day: The Interference Effect
The interference effect is aerobic training somewhat blunting strength gains. It can be largely managed through order, time between sessions, and intensity.
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Morning or Evening? Training Timing and Performance
Most athletes' physical performance is somewhat higher in the afternoon. But the best time is the one you can stick to consistently.
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Upper-Body Pulling Strength: Why Is It Critical in HYROX?
SkiErg, Sled Pull and Farmers Carry — three of the race's stations rely on pulling strength. Which movements, what volume, which…
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Plyometric Training for HYROX
Plyometrics trains the rapid stretch and contraction of muscle. In HYROX, it transfers directly to the Burpee Broad Jump, running push-off, and Wall Balls.
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What Is Hybrid Training? Combining Strength and Endurance
Hybrid training means developing strength and endurance within the same program. HYROX is this approach turned into a race.
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Cool-Down and End-of-Session Routine
Cooling down means bringing your heart rate down in a controlled way and preparing for the next day. An evidence-based 10-12 minute routine after a HYROX session.
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Single-Leg Strength: Lunges, Step-Ups and Bulgarian Split Squats
In HYROX, 100 m of sandbag lunges and 8 km of running are done one leg at a time. Technique for three key movements, loads…
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12-Week HYROX Preparation Program
A 12-week HYROX plan with base, specificity, and race blocks: weekly templates, a test protocol, and five metrics to track.
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8-Week Accelerated HYROX Plan
HYROX preparation on a tight timeline: week-by-week session tables, a single deload, simulation placement, and risk checkpoints.
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