Resources & Guides

The HYROX ski erg decoded: stroke mechanics, the foot and damper rules judges enforce, pacing the opening station, and the doubles split.

A training and racing pillar for women racing HYROX, from the division decision to pacing, station tactics and the competitive pathway.

Placement, not a published time. How age-group slots, the rolldown and the elite points route decide who races Worlds.

A goal-organized library of HYROX workouts, from compromised-running bricks to full race simulations, with every load scalable to your division.

Where to push, where to hold back, and how to arrive at the last station with something left.

A symptom-to-cause map for HYROX cramping, plus what the rulebook actually lets you do about it mid-race.

How a HYROX Doubles pair races together, splits the stations and picks the right division.

One master table of every HYROX load by station and division, plus links to the per-station and per-division detail.

How to build a HYROX training plan that balances running, strength endurance, and the compromised running that decides race day.

The HYROX sled pull weight for every division in kg and lb, plus the pull distance and how the sled total is counted.

The final station, judged rep by rep. Depth, target contact, and a break plan you set before the gun.

A race-date ladder for HYROX supplements, using Australian Institute of Sport grades and lead times from its fact sheets and the IOC consensus statement.

The final week before a HYROX race, worked backwards from the start tunnel: one session and one job per day, and the mistakes that cost first-timers time on the clock.

A full station-by-station breakdown of the men's HYROX weights in Open and Pro, with lb and kg side by side.

The four-person HYROX relay explained: divisions, loads, the Transition Zone trap, and how to divide the legs between teammates.

The technique and judging article for the HYROX farmers carry: what the rulebook actually demands, why you are allowed to set the bells down, and how to turn.

Every HYROX doubles and mixed division weight in kg and lb, with how partners split the work without lightening the load.

The two grip families, the body angle that transfers your weight into the sled, and the lane rules a judge actually enforces.

The technique and judging article for the HYROX sandbag lunges: what the rulebook demands on every rep, and the penalty protocol nobody else covers.

The sequence of a HYROX race day, from arrival and check-in through bag drop, the warm-up area, the start tunnel and the finish line.

A station-by-station demand ledger, and the tradeoffs it forces. Every threshold attributed to the source that measured it.

Every HYROX Pro station load for Pro Men and Pro Women, in pounds and kilos, with how Pro stacks up against Open.

A station-by-station map of what HYROX actually asks of the shoulder girdle, and where in the fixed order the demand peaks.

The HYROX rules in plain English: race format, movement standards, no-reps, the ROXZONE, penalties, and how the divisions differ.

What a judge is actually watching at each HYROX station, the fault that gets called, and which of the five outcomes it triggers.

A symptom-first guide to HYROX socks, built on the blister research rather than on brand copy.

Every HYROX sled push weight by division, the distance, and whether the published figure includes the sled itself.

What earns a time penalty, what ends your race, who makes the call, and how to keep both off your result sheet.

The HYROX row decoded: the four-phase stroke, the legs-back-arms sequence, the damper and footplate settings the rulebook presets, and how to pace it mid-race.

The PUMA line model by model, with every spec attributed to whoever published it, including the ones that disagree.

A station-by-station women's HYROX weight guide for Open and Pro, in both pounds and kilos.

The only kettlebells in HYROX are the Farmers Carry pair. Every division's per-hand weight in kg and lb, plus the carry distance.

Six weeks of running and general strength for an absolute beginner, with an honest substitute for every station you cannot train yet.

The official average, the men-only averages, and why the published numbers disagree without contradicting each other.

The demand profile first, models second. Every spec on this page is attributed to a named source.

The same course, a heavier load. Here is exactly what changes from HYROX Open to Pro, station by station, for men and women.

A practical manual for rehearsing the whole race in an ordinary gym, substitutions and all.

Compromised running is running on legs a station has just taxed. What each HYROX station does to the run that follows it, why your pace collapses, and how to train it.

Your map of the HYROX stations: the fixed order, the run between every one, the ROXZONE, and where the divisions split.

The complete beginner's guide to HYROX: what the fitness race is, how the format works, the divisions, cost, and how it stacks up against CrossFit.

A classification-by-classification map of the HYROX Adaptive Rulebook: where the movement changes, what you do instead, and what the rulebook leaves unpublished.

A sourced comparison of the demands in a singles HYROX and a road marathon, with a column for your own weak points so the answer fits you.

A body-zone map of where race kit actually fails, and the garment feature that fixes each one.

Weekly volume, the four running sessions that matter, and how to anchor your pace to fatigued legs rather than a fresh time trial.

Criteria first, products second. Nobody at RoxTribe has used these apps, so every claim is attributed to whoever published it.

A twelve week doubles block organised around one question: which sessions need both of you in the room.

A training-log decision table for HYROX overreaching: which sessions go first, what stays, and when the question stops being about training.

Sorted by the reason you started searching, not by the name of the event.

The bodyweight station that wrecks more races than the sleds, judged rule by rule against the current rulebook.

A foot-first fit guide for HYROX shoes, built around the shape of your foot rather than a list of models.

The HYROX sled pull decoded: leg-driven technique, the box and line rules, rope management, and the errors that stall the sled.

The complete HYROX training hub: the four jobs you have to build, how to structure your week, and how to peak for race day.

A clear, no-hype comparison of HYROX and CrossFit so you can pick the one that fits your goals, or train both.

Every HYROX wall ball weight by division, the rep count, the target height, and why the old number you read online is wrong.

The sandbag load each HYROX division lunges, in kg and lb, with the movement standards and a plan for tired legs.

The per-hand kettlebell load for every HYROX division, with distance, rules, and the run-cost most guides miss.

The full HYROX age-group structure, how your band is decided, and why relay teams follow a completely different scheme.

The honest runway to your first HYROX, segmented by the shape you are actually in rather than the shape you wish you were in.

The full twelve weeks, week by week: what to run, what to lift, when to simulate the race, and how to taper into the start line.

The full measurement sheet for a HYROX race, including how each published distance is actually laid out on the floor.

What actually changes about training for HYROX after 40, 50 and 60, and what the research does and does not support.

The full HYROX division map: formats, load tiers, gender categories and age groups, and which one you actually belong in.

Spartan publishes five separate open-course formats. Only one of them is anywhere near a HYROX on running volume, and it is not the one everybody names.

A recipient-keyed guide to HYROX gifts, including which popular categories are not allowed on the race floor.

A band-by-band walk through the official HYROX Youngstars format, from the divisions down to the movement that changes at each age boundary.

A week-by-week bridge from a heavy barbell base to a first HYROX race, including what you give up along the way.

The kit you need to race HYROX, the accessories the rulebook actually permits, and the gear that gets confiscated at the door.

The women's label on a HYROX shoe answers a different question from the one the race asks. This page asks the right one.

A UK buyer's decision guide to HYROX trainers, built around your situation rather than a model ranking.

Your running base carries a real share of a HYROX race and none of the rest. Which share depends on where you came from, and so does the first thing you should change.

Why HYROX has no single price, what stacks on top of the ticket, which parts of your money are recoverable, and what racing actually costs you all in.

The transition zone nobody trains, explained from the rulebook up: what the ROXZONE is, how it is timed, and why it is the cheapest time in your race.

The bag drop rule comes first, the product comes second. What the official rule says, what has to fit, and what the published specs actually claim.

What actually fails when your grip goes, how to train the kind of grip a race asks for, and what the rulebook permits on your hands.

A cited fuelling guide for HYROX, from training-day carbohydrate to the pre-race meal, in-race fuel and recovery.

What the research actually says about lifting for HYROX, which patterns transfer to the stations, and how to fit strength work around your running.

A post-race recovery timeline for HYROX, from the finish line to your first full training week back.

The plain explanation of what a HYROX gym is, what affiliation gets it, and how to tell whether it can actually get you race ready.

Four concrete weekly layouts, the ordering logic behind them, and a triage order for the weeks that fall apart.