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A HYROX-Friendly Weekly Plan for Office Workers
A HYROX-friendly weekly plan for desk workers who can spare 4-6 hours a week: session placement, short sessions…
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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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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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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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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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Squat Variations and HYROX Performance
Which HYROX stations do back squats, front squats, goblet squats, and split squats help? Choosing variations, plus a sample weekly…
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Strength Training for HYROX: Which Movements Really Work?
Squat, deadlift, lunge, pull and carry: the strength movements that transfer directly to HYROX stations, and how to place them in your week.
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HYROX 8-Station Guide: Technique, Loads, and Strategy
HYROX's eight stations come in a fixed order. The technique, load and in-race strategy for each, in one guide.
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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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Keeping Up HYROX Training While Traveling
How to protect your HYROX preparation while traveling: a 30-minute no-equipment circuit, a hotel gym substitution table, and a return-week protocol.
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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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