GuidesFree
Train for HYROX. Race it. Get paid for it.
Plain-English guides for every stage: your first race, a faster second one, the jump to Pro, and how to turn your racing into a sponsorship.
Start here
- 7 min readWhat is HYROX? The format, divisions and how to startThe 8 runs, the 8 stations, the divisions, and how to pick your first race.
- 4 min readHYROX stations and weights by division (26/27)Every station, distance and load for Open, Pro, Doubles and Relay, from the official rulebook.
- 6 min readHYROX divisions explained: Open, Pro, Doubles, RelayWho each division suits, how the loads differ, and how to choose.
- 11 min readWhat is a good HYROX time? Averages by division, age and stationBenchmark times for Open and Pro, average finish times, where people lose minutes, and target splits for sub-90, sub-75 and sub-60.
- 10 min readHYROX vs CrossFit (and a marathon): which is harder?Format, scoring, skills and training overlap compared, and how runners and CrossFitters should prepare for HYROX.
- 9 min readHYROX for women: weights, training, your cycle and pregnancyWomen's loads by division, Open vs Pro, Mixed Doubles, training around your cycle, pregnancy and postpartum, and kit.
- 9 min readHYROX over 40 and 50: age groups, safety and how to trainHow age groups work, whether HYROX is safe for masters athletes, and how to adjust recovery, strength and mobility.
Training plans
- Beginner10 min read12-week HYROX training plan for beginnersFrom 5 km runner to confident first-time finisher in 12 weeks.
- Intermediate10 min read12-week HYROX training plan: intermediateFor finishers who want a big PB: compromised running, threshold work, race sims.
- Advanced11 min readAdvanced HYROX training: Pro division and sub-70Heavier sleds, double threshold, Roxzone efficiency and a proper taper.
- 11 min readHow to train for HYROX: running, strength and a weekly structureHow long to train, how much to run, training without a sled, simulations, heart-rate zones and the strength you need.
Stations & technique
Station deep dives, with technique diagramsPerfect position at every phase, common faults and fixes, standards and pacing for all 8 stations.1. SkiErg2. Sled Push3. Sled Pull4. Burpee Broad Jumps5. Rowing6. Farmers Carry7. Sandbag Lunges8. Wall Balls- 10 min readHYROX sled push and sled pull: technique, the carpet and pacingBody position, foot drive, rope technique, breaking up the 50 m, loads by division and the no-reps that cost time.
- 10 min readHYROX wall balls: standard, rep schemes and how to stop no-repsThe standard, ball weights and targets, rep schemes for 100 reps, breathing, squat depth and the shoes-off rule.
- 11 min readHYROX station tips: SkiErg, row, farmers carry and sandbag lungesDamper settings, stroke rates, grip on the farmers carry, lunge standards and the penalties that cost time at each station.
- 10 min readHYROX burpee broad jumps: step or jump, the rules and pacingThe movement standard, step-up vs jump-up, jump length, pacing 80 m, breathing and how to train them.
Nutrition & recovery
- 10 min readWhat to eat before and during a HYROX racePre-race meals and timing, fuel during the race, caffeine, hydration and electrolytes, and what to eat after, based on sports-nutrition position stands.
- 10 min readHYROX recovery and injuries: how long to recover and how to stay healthyA recovery timeline, common niggles and how to prevent them, how often to race, sleep and deload weeks.
- 9 min readIs HYROX good for weight loss? Calories burned and body compositionEstimated calories for a race and a class, building muscle, body composition vs performance and fueling in a deficit.
Race day
- 7 min readHYROX pacing strategy and the RoxzoneHow to pace runs and stations, and stop losing minutes in transitions.
- 7 min readWhat to bring to a HYROX race: the complete packing listID, shoes, fuel, warm-up kit and what the rulebook lets you race with, plus a printable checklist.
- 8 min readWhat's not allowed at HYROX: banned items and penaltiesHeadphones, phones, chalk, outside help, wrong arches: every rule that costs time, in plain English.
- 8 min readYour first HYROX race: a race-day guideWhat to pack, warm-up, the start, station etiquette, fuel and the finish.
- 6 min readHYROX Doubles strategy: how to split the workRunning together, splitting stations, communication and partner choice.
- 10 min readBest shoes for HYROX: what to look for and what athletes wearGrip for the sleds, stability for lunges, cushioning for 8 km: shoe types compared, plus socks and breaking in.
Races & events
- 10 min readHow much does HYROX cost? Tickets, Flex, refunds and sell-outsReal example ticket prices by city, spectator tickets, the Flex add-on, refunds, switching division and the full cost of a race weekend.
- 10 min readHow to qualify for the HYROX World Championships (Hong Kong 2027)Age-group slots, roll-downs, the qualifying deadline, the Elite route, prize money and how to watch.