HyroxVault Editorial Team
Three Hyrox racers behind every guide on the site.
HyroxVault is written by three people who race Hyrox on the European circuit. One of us comes from a strength and station-technique background, one from distance running and pacing, one from sports-nutrition and racing. We've chosen to publish anonymously: the goal is for every recommendation to stand on the evidence behind it, not on whose byline is on top of the page. Numbers come from the official Hyrox rules and results data, peer-reviewed research from the ISSN/ACSM/IOC, or our own logged training and racing. When something cannot be tied to one of those, we either remove it or hedge the claim. Read our full editorial standards on the methodology page.
What we cover
- Hyrox training, racing, pacing, and station technique
- Race-day fuelling, hydration, and recovery
- Hyrox-specific gear and supplement reviews
Editorial standards
- Three Hyrox racers covering strength, running, and nutrition between us
- Recommendations anchored to published research (ISSN, ACSM, IOC) and the official Hyrox rules and results data
- Affiliate disclosure on every monetised page; full editorial standards on /methodology/
Why we publish anonymously
Three real Hyrox racers run this site. We've chosen not to put names or faces on the work because we want every recommendation to stand on the evidence behind it, not on a personal brand. If you spot a number that looks wrong or a claim that should be sourced, the contact details on the About page still reach a real person.
How we work
Numbers, splits and pacing targets come from the official Hyrox rules and results data, peer-reviewed research, or our own logged training and racing. Where a specific product hasn't been used by us, we say so or don't list it. The full editorial standards live on the methodology page.
Articles by the team
Hyrox Warm-Up Protocol: The 20-Minute Pre-Race Routine (Race Day Masterclass, Part 3)
Most Hyrox athletes do nothing before the start gun or jog around aimlessly. Here is the 20-minute protocol that actually prepares your body for a 60–90 minute max-effort event.
The Race-Week No-Gym Taper: How to Peak for a Hyrox Without Gym Access (No-Gym Series, Part 6)
Race week without a gym is actually easier than race week with one — you cannot accidentally do too much. Here is the 7-day taper protocol that gets a no-gym athlete to the start line sharp, rested, and physically primed.
Hyrox Transitions: Where Most Runners Lose 5–8 Minutes (Race Day Masterclass, Part 2)
Transitions between stations are the most overlooked time sink in Hyrox. Here's where the minutes go, how fast transitions actually work, and the simple rules that save 30 seconds at every changeover.
Hotel Room Hyrox Training: Keeping Your Prep Alive While Travelling (No-Gym Series, Part 5)
Travelling for work or holiday should not stall your Hyrox preparation. Here are five hotel room sessions of 20–35 minutes each, designed for any phase of training, that require nothing but your bodyweight and the floor space next to a hotel bed.
Hyrox Race Day Morning: What to Eat, When to Arrive, and How to Warm Up (Race Day Masterclass, Part 1)
Everything that happens between waking up and the starting gun. Timing your breakfast, navigating the venue, bag drop, check-in, and how to warm up when the venue is chaotic.
Park and Outdoor Training for Hyrox: Hills, Benches, Loaded Carries (No-Gym Series, Part 4)
Local parks contain everything you need to train for Hyrox without spending a penny. Here is how to use benches, hills, open ground, and a loaded backpack to build full-spectrum Hyrox fitness outdoors.
Hyrox Wall Balls: The Final Boss (Station Masterclass, Part 8)
100 wall balls stand between you and the Hyrox finish line. Here's the squat-and-throw mechanics, break strategy that actually works, and how to avoid the dreaded no-rep spiral at the last station.
The £50 Equipment Upgrade: What Resistance Bands and One Kettlebell Actually Unlock for Hyrox Training (No-Gym Series, Part 3)
If you spend just £50 on three pieces of equipment, you transform what you can train at home for Hyrox. Here is exactly what to buy, what each piece adds, and how to use them station by station.
Hyrox Farmers Carry + Sandbag Lunges: Grip, Legs, and the Point Where You're Allowed to Cry (Station Masterclass, Part 7)
Stations 6 and 7 land back to back and share a single limiter, grip and legs under deep fatigue. Here's posture, stride, shoulder-switching, and training that actually transfers.
The 12-Week No-Equipment Hyrox Training Plan (No-Gym Series, Part 2)
A complete week-by-week training plan for Hyrox using only running and bodyweight movements. Three phases, three sessions per week, designed for first-time finishers targeting 95–110 minutes.
Hyrox Rowing: How to Recover Without Losing Time (Station Masterclass, Part 6)
The 1,000m row comes right after burpee broad jumps, exactly when your legs are wrecked and your heart rate is peaked. Here's technique, stroke rate, and how to use the row as active recovery without losing a second.
Hyrox Burpee Broad Jumps: The Race-Maker Station (Station Masterclass, Part 5)
Station 4 is where Hyrox races are won and lost. Here's how to step-back-burpee, how far each jump should really be, and a rep scheme that stops first-timers collapsing halfway through.
Training for Hyrox Without a Gym: What You Can Actually Achieve (No-Gym Series, Part 1)
You can prepare for Hyrox without a gym membership, but not all stations transfer equally. Here is the honest assessment of what no-gym training builds, what you genuinely miss, and how close you can realistically get to gym-trained performance.
Hyrox Sled Pull: Stance, Rope, and the Hand-Over-Hand Mistake (Station Masterclass, Part 4)
The sled pull punishes grip strength more than any other Hyrox station. Here's the wide-stance setup, hand-over-hand rhythm, and the common mistake that adds 60 seconds to most first-timers.
Hyrox Sled Push: The Station That Stops First-Timers Cold (Station Masterclass, Part 3)
The 50m sled push ends more Hyrox races than any single movement. Learn the correct lean angle, foot placement, and why momentum is the single most important thing you can protect.
Hyrox Training for Masters Athletes, The Complete Guide for Athletes 40+
Hyrox training for masters athletes (40+), strength priority, recovery science, nutrition, and the 16-week prep block that produces results.
Hyrox SkiErg: How Not to Blow Your Race in the First 4 Minutes (Station Masterclass, Part 2)
Station 1 of a Hyrox race is the SkiErg, and it's where most first-timers ruin their race. Here's technique, pacing targets, common mistakes, and a drill to bulletproof the opener.
Hyrox Running: How to Survive the 8km Between the Stations (Station Masterclass, Part 1)
The 8km of running between Hyrox stations decides more races than any single station. Here's how to pace it, how to train compromised running, and the first-timer mistakes that cost 10+ minutes.
Hyrox Over 40 First Race, Realistic Time, Training, and Recovery
First Hyrox at 40+? Here's a realistic time goal, an 8-12 week prep plan, and the recovery rules that matter most for older first-timers.
Hyrox Race Week: The 7-Day Protocol for Peak Performance
Exactly what to do in the final 7 days before your Hyrox race, taper, nutrition, sleep, logistics, and the mistakes that cost first-timers 10 minutes.
Energy Gel Strategy for Hyrox: Before, During & After the Race (2026 Guide)
Exactly when to take energy gels for Hyrox, a station-by-station race day protocol, a training gel schedule, and the mistakes that cost athletes the most time.
Hyrox for Women Over 50, Strength, Recovery, and Realistic Goal Times
Women over 50 are racing Hyrox in growing numbers. Realistic goal times, post-menopausal training adjustments, and the recovery rules that matter most.
Hyrox for Women Over 40, Realistic Times, Training Plan, and Hormone-Aware Recovery
Hyrox for women 40+ requires hormone-aware training, strength priority, and smarter recovery. Realistic times, complete prep plan, and what changes vs men.
10 Things I Wish I Knew Before My First Hyrox
Common mistakes, surprises, and tips for your first Hyrox: the ten things experienced racers wish they'd known before their first start gate.
Hyrox for Small-Framed Women, Sled Push and Farmers Carry Strategy
Small-framed women (under 60 kg) carry the same race weights as larger women. Here's how to train and pace to convert your strength-to-weight advantage.
Hyrox for Heavy Athletes (100 kg+), How Big Guys Race the 8 km Effectively
Heavy athletes (100 kg+) carry more weight every step but win on sled and farmers carry. The complete training and pacing strategy for big guys.
Polar Hyrox Setup, Activity Profile and Race-Day Configuration
Polar doesn't have an official Hyrox profile, but here's the custom Vantage / Pacer / Grit X setup that captures HR zones, station laps, and per-km running splits.
Hyrox Strategy for Short Athletes, Wall Balls Are Easy, Sled Push Hurts
Short athletes (5'7 and under) win wall balls and lunges but fight harder on sled push and farmers carry. Station-by-station strategy.
Coros Hyrox Setup, Activity Profile, Data Fields, and Race-Day Tips
How to set up your Coros Pace, Apex, or Vertix for Hyrox racing. Custom workout, HR fields, manual lap protocol, and post-race review.
Hyrox vs CrossFit: Which Is Right for You?
A detailed comparison of Hyrox and CrossFit, format, training, competition, community, and which one suits your goals.
Hyrox Strategy for Tall Athletes, Why 6'2+ Pays for Wall Balls and Wins Lunges
Tall athletes win the running splits but bleed time on wall balls and burpees. Here's the station-by-station strategy for 6'2+ Hyrox racers.
Apple Watch Hyrox Workout, Setup, Auto-Detection, and the Best Apps
How to track a Hyrox on Apple Watch: native Workout app, third-party Hyrox apps, optimal data fields, and what auto-detection misses (so you can fix it).
Powerlifter Hyrox Training, How to Build the Engine Without Losing Strength
Powerlifters have the strength to crush Hyrox stations, but rarely the cardio. Here's how to add aerobic capacity without losing your squat, plus a 12-week powerlifter-to-Hyrox plan.
Garmin Hyrox Activity Profile Setup, Race-Day Configuration
Step-by-step Garmin Connect IQ setup for Hyrox: custom activity profile, data fields, auto-laps for stations, and the official Hyrox app on Forerunner / Fenix / Epix.
The Ultimate Hyrox Pacing Strategy
How to pace your Hyrox race for the fastest possible time, split targets, common mistakes, and a printable race plan.
Rugby Player Hyrox Training, Why Forwards Crush It and Backs Don't
Rugby players have power, mass, and contact-fitness, all useful in Hyrox. But sustained running for 8 km is a different beast. Here's the position-by-position breakdown.
Hyrox Training Using Heart Rate Zones, The 80/20 Programming Rule
Train Hyrox by HR zones to avoid the most common amateur mistake (always-hard, never recover). Here's the weekly zone distribution, key sessions, and 12-week progression.
Triathlete Doing Hyrox, Brick Sessions Translate, Sled Work Doesn't
Triathletes have the cardio base and brick-session experience that translates almost perfectly to Hyrox. Here's what to add (strength, sled work) and what you're already winning at.
Hyrox Heart Rate Zones, Pacing by Zone, Not by Pace
Hyrox is a Z3-Z4 race for 70 minutes straight. Here's how to use heart-rate zones to pace your race, your training, and avoid blowing up in stations 5-7.
Marathon Runner Doing Hyrox, Why You're Closer Than You Think
If you can run a sub-3:30 marathon, you have the engine for sub-75 Hyrox. Here's what running prepares you for, where it falls short, and the 8-week bridge plan.
Average Heart Rate During Hyrox, What's Normal by Pace and Age
Average heart rate during a Hyrox is 85-90% of max for most Open athletes. Here's the full breakdown by finish-time tier, age, and division, plus what your race-day HR tells you.
Orangetheory Member Doing Hyrox, Heart Rate Zones Translate, Stations Don't
OTF builds heart-rate-zone fitness almost ideal for Hyrox running. The gap is station-specific work. Here's what OTF prepares you for and the 6-8 week bridge plan.
F45 to Hyrox Transition, What Crosses Over and Where You'll Struggle
F45 builds general HIIT fitness, but Hyrox demands 70+ minutes of sustained threshold. Here's what F45 prepares you for and the 8-week plan to close the gap.
CrossFitter Doing First Hyrox: What Transfers, What Doesn't
If you can do Murph, you can finish Hyrox. But you'll likely run out of run engine by station 5. What CrossFit prepares you for, what it doesn't, and a 6-week bridge plan that closes the running gap.
Is Sub-90 Hyrox Good? The First-Timer's Realistic Goal
Sub-90 Hyrox is the most common first-time goal. Where it ranks on results.hyrox.com data, the splits to hit it, and a 12-week plan that takes a recreational gym-goer there.
Is Sub-80 Hyrox Good (Especially for Women)? Splits, Profile, and Plan
Sub-80 puts you in the top 50% of Open Men and the top 20% of Open Women. For women specifically, sub-80 is a strong amateur target. Here's how to plan for it.
Is Sub-75 Hyrox Good? Open Men's Average vs the Sub-75 Bench
Sub-75 Hyrox is faster than the median Open Men finisher and a podium-level women's time in many age groups. Here's the splits, training, and how to break 75.
Is Sub-70 Hyrox Good? The Real Answer (and the Splits to Get There)
Sub-70 Hyrox puts you in the top 15% of Open Men and the top 5% of Open Women. Here's the splits, training, and 12-week plan to get there.
Is Sub-60 Hyrox Good? The Sub-60 Club, Splits, and What It Takes
Sub-60 Hyrox puts you in roughly the top 1% of all finishers. Here's what splits the sub-60 club requires, the training profile that gets you there, and how to plan it.
Hyrox Banned Shoes and Shoe Rules 2026: What's Allowed, What's Not
Hyrox banned shoes list and the unspoken shoe rules: what's allowed, what's not, why spikes and cleats are out, and the shoes top finishers actually race in. Updated for the 2026 season.
Can You Change Shoes During Hyrox? Rules and Time Cost
Yes, you can change shoes during a Hyrox race, but it almost always costs more time than it saves. Here's when it makes sense and how to plan it.
Can You Wear a Weight Belt in Hyrox? Lifting Belts and Back Support Rules
Weight belts are technically allowed in Hyrox, but they're almost never the right call. Here's why most racers leave them at home, and the one exception.
Legal Grip Aids in Hyrox, What's Allowed and What Gets You DQ'd
Chalk, gloves, and tape are legal. Hooks, straps, and tacky compounds are not. Here's the full grip-aid rule list, station by station.
Is Hand Taping Allowed in Hyrox? Pre-Tape, Tape Jobs, and What to Use
Hand taping is fully legal in Hyrox. Here's when to tape (sled pull, sled pull, sled pull), what tape to use, and the 5-minute pre-race tape job that prevents blisters.
Is Chalk Allowed in Hyrox? Liquid, Block, and Dry Chalk Rules
Chalk is allowed in Hyrox in all forms (block, dry, liquid), but only at the station you're racing. Here's exactly when you can apply it and which type works best.
Are Leggings Allowed in Hyrox? Compression, Tights, and Apparel Rules
Leggings, compression tights, and full-length pants are all allowed in Hyrox. Here's what to wear (and avoid) for the burpee broad jumps, sled push, and sandbag lunges.
Are Gloves Allowed in Hyrox? The Complete 2026 Rules
Yes, gloves are allowed in Hyrox, but with specific limitations on the sled pull and farmers carry. Here's what's legal, what's banned, and what most athletes actually wear.