Blog
Hyrox training, in plain words.
Short guides for people who train in normal Indian gyms. Each one links to a free tool you can use right away.
Guide
How to train for Hyrox in India
A normal gym, no sled and a busy week. The 4 parts of training and a simple weekly shape.
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Start here
Hyrox for beginners
What the race is, what to expect, and how to start this week without being an athlete.
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No kit
Hyrox training without a sled
How to train the sled push, the sled pull and the rest with what your gym has.
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Race plan
Hyrox pacing: how to split your race
Plan your run pace and your splits before you start, and stop losing the race in the first 10 minutes.
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Station guide
Hyrox wall balls: how to get through 100 reps
Technique, breathing and how to break the sets, plus swaps if your gym has no wall ball rig.
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Race skills
The Hyrox roxzone: where your time hides
The space between the run and each station counts on the clock. Here is how to stop wasting it.
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Station guide
The 8 Hyrox stations explained
Every station in race order, with the distance, what it tests and one thing to practise.
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Weights
Hyrox weights for men and women
Sled, carry, sandbag and wall ball loads for Open and Pro, and how doubles works.
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Race time
How long does a Hyrox take?
The simple sum behind your finish time, two worked examples and how to find your own number.
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Categories
Open, Pro or Doubles: which to enter
What each category means, how the loads differ and how to choose for your first race.
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Training
How to plan your Hyrox training week
Three, four or five sessions. A simple week you can fit around work, with rest built in.
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Race day
Hyrox race day checklist
The week before, what to pack, what to eat, how to warm up and how to pace the race.
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No kit
Hyrox workout at home
A swap for every station with no equipment, a simple home session and how to add weight safely.
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India
Hyrox in Indian heat
How to pace, hydrate and stay safe when training and racing in heat and humidity.
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Running
How to train the running in Hyrox
Eight kilometres on tired legs. The runs to do each week and how to practise after a station.
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Beginners
10 Hyrox mistakes first timers make
From starting too fast to skipping grip work. Each mistake comes with a simple fix.
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Station guide
SkiErg and rowing: pace both 1,000 m
Simple technique and pacing for the two machine stations, so you do not blow up early.
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