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Training for HYROX: all guides
Answers to the questions you have when you train for a HYROX race. Every guide starts with the short answer and ends with sources.
Latest guideRace day and taper
3–6 mg/kg
What should you eat and take on HYROX race day?
Caffeine, breakfast and carbs for a race of about 75 minutes. What research says, a worked example for 70 and 80 kg and a race day timeline.
Start here: your route to your goal time
- 79.5 %What heart rate and pace should you race HYROX at?What heart rate and running pace can you hold in a HYROX race? What two studies measured, why a fixed formula falls short, and a worked example.New8 min
- 3:43 → 4:25/kmHow much pace do you lose between run 1 and run 8 in HYROX?In a real race, 24 PRO men ran run 8 about 16% slower than run 1. What that means for a 1:15 goal time and how to train the drop-off.New8 min
- 5:28/kmHow fast should you run your runs for your goal time?Work out the running pace you need from your goal time, stations and Roxzone. With a worked example, decay per run and how to pace run 1 and run 8.5 min
- 1000 mHow do you pace the SkiErg and the rower in HYROX?Do not start the SkiErg too hard and use the rower to save your legs for the second half. Rules, resistance and how to train the ergs.5 min
- 5 cmHow do you get more efficient at burpee broad jumps?80 m of burpee broad jumps cost a lot of time and send you into the longest run tired. The rules that prevent no-reps, a steady rhythm and how to train.5 min
- 100 ×How do you get through the wall balls without stopping?The wall balls are the last and hardest station. To get through 100 reps: know the rules, pick fixed sets and train them fatigued.5 min
- GuideFour sessions a week and a 1:15 goal time: what comes first?Four sessions and a 1:15 goal time. How to choose what comes first based on your own gap, with two example weeks and what changes with 3 or 5.New8 min
- GuideHow do you build running back up after an injury, towards a race?Keep your fitness with cycling or aqua jogging, test whether your calf is ready and build up over 3 weeks of walking and running. Always with your physio.6 min
- 8 × 750 mHow do you build a HYROX simulation workout?A HYROX sim grows from 4 rounds with half stations to a full dress rehearsal. Per phase: distance, station volume, pace and when to stop.5 min
- 48.5 %Where are you losing time? How to read your HYROX splits after a race4 minutes short of 1:15? Split your result into runs, stations and Roxzone, compare run 1 with run 8 and find out where your minutes are.New7 min
- 41–60 %How do you taper in the last two weeks before HYROX?Taper for 2 weeks, with less volume and the same pace. What research says, when your last sim and heavy strength fall, and what race week looks like.6 min
- GuideHow do you build up over 13 weeks to HYROX Amsterdam?Racing 22 to 31 January 2027 at RAI Amsterdam? A 13-week build in five phases, around the holidays, with taper dates and practical info.5 min
- GuideHow do you train for the last 8 weeks before HYROX Ghent?Racing 17 to 20 December at Flanders Expo Ghent? An 8-week plan with 2 taper weeks, the dates of your last sim and strength, and what to arrange.5 min
- GuideHow do you prepare for HYROX Utrecht in 5 weeks?Racing 26 to 30 November at Jaarbeurs Utrecht? A weekly plan for the last 5 weeks, with taper dates, check-in and what you still do and do not do.6 min