Hyrox training, race strategy, station technique, nutrition, and gear. New articles every week.https://www.hyroxvault.com/en-ushttps://www.hyroxvault.com/blog/hyrox-burpee-broad-jumps-strategy/https://www.hyroxvault.com/blog/hyrox-burpee-broad-jumps-strategy/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.Fri, 01 May 2026 00:00:00 GMTStation Guidesburpee broad jumpsstation 4pacingtechniquebeginnerstation masterclassHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-training-without-gym-realistic-expectations/https://www.hyroxvault.com/blog/hyrox-training-without-gym-realistic-expectations/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.Fri, 01 May 2026 00:00:00 GMTTrainingno gymhome trainingtrainingfirst-timersno equipmentno gym athleteHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-sled-pull-technique/https://www.hyroxvault.com/blog/hyrox-sled-pull-technique/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.Wed, 29 Apr 2026 00:00:00 GMTStation Guidessled pullstation 3griptechniquebeginnerstation masterclassHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-sled-push-technique/https://www.hyroxvault.com/blog/hyrox-sled-push-technique/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.Mon, 27 Apr 2026 00:00:00 GMTStation Guidessled pushstation 2strengthtechniquebeginnerstation masterclassHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-training-for-masters-athletes/https://www.hyroxvault.com/blog/hyrox-training-for-masters-athletes/Hyrox training for masters athletes (40+), strength priority, recovery science, nutrition, and the 16-week prep block that produces results.Sun, 26 Apr 2026 00:00:00 GMTTrainingmastersover-40traininglongevityHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-skierg-technique-pacing/https://www.hyroxvault.com/blog/hyrox-skierg-technique-pacing/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.Sat, 25 Apr 2026 00:00:00 GMTStation Guidesskiergstation 1pacingtechniquebeginnerstation masterclassHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-running-strategy/https://www.hyroxvault.com/blog/hyrox-running-strategy/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.Thu, 23 Apr 2026 00:00:00 GMTStation Guidesrunningpacingcompromised runningbeginnerstation masterclassHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-over-40-first-race/https://www.hyroxvault.com/blog/hyrox-over-40-first-race/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.Wed, 22 Apr 2026 00:00:00 GMTTrainingmastersover-40first-timerstrainingHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-race-week-protocol/https://www.hyroxvault.com/blog/hyrox-race-week-protocol/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.Mon, 20 Apr 2026 00:00:00 GMTRace Strategyrace daytaperpreparationstrategyHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/energy-gel-strategy-hyrox/https://www.hyroxvault.com/blog/energy-gel-strategy-hyrox/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.Sun, 19 Apr 2026 00:00:00 GMTNutritionnutritionrace daygelstrainingHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-for-women-over-50/https://www.hyroxvault.com/blog/hyrox-for-women-over-50/Women over 50 are racing Hyrox in growing numbers. Realistic goal times, post-menopausal training adjustments, and the recovery rules that matter most.Wed, 15 Apr 2026 00:00:00 GMTTrainingwomen-over-50masterstrainingpost-menopauseHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-for-women-over-40/https://www.hyroxvault.com/blog/hyrox-for-women-over-40/Hyrox for women 40+ requires hormone-aware training, strength priority, and smarter recovery. Realistic times, complete prep plan, and what changes vs men.Wed, 08 Apr 2026 00:00:00 GMTTrainingwomen-over-40masterstrainingwomenHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/first-hyrox-race-guide/https://www.hyroxvault.com/blog/first-hyrox-race-guide/Lessons learned from our editorial team's first Hyrox races, mistakes, surprises, and tips that would have saved us 15 minutes apiece.Wed, 01 Apr 2026 00:00:00 GMTBeginnerbeginnerrace daytipsfirst timerHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-for-small-framed-women/https://www.hyroxvault.com/blog/hyrox-for-small-framed-women/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.Wed, 01 Apr 2026 00:00:00 GMTRace Strategywomensmall-framedstrategybody-typeHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-for-heavy-athletes/https://www.hyroxvault.com/blog/hyrox-for-heavy-athletes/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.Wed, 25 Mar 2026 00:00:00 GMTRace Strategyheavy-athletesbig-guysstrategybody-typeHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/polar-hyrox-setup/https://www.hyroxvault.com/blog/polar-hyrox-setup/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.Tue, 24 Mar 2026 00:00:00 GMTTrainingpolarwearablessetuprace-dayHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-strategy-for-short-athletes/https://www.hyroxvault.com/blog/hyrox-strategy-for-short-athletes/Short athletes (5'7 and under) win wall balls and lunges but fight harder on sled push and farmers carry. Station-by-station strategy.Wed, 18 Mar 2026 00:00:00 GMTRace Strategyshort-athletesstrategybody-typestationsHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/coros-hyrox-setup/https://www.hyroxvault.com/blog/coros-hyrox-setup/How to set up your Coros Pace, Apex, or Vertix for Hyrox racing. Custom workout, HR fields, manual lap protocol, and post-race review.Tue, 17 Mar 2026 00:00:00 GMTTrainingcoroswearablessetuprace-dayHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-vs-crossfit/https://www.hyroxvault.com/blog/hyrox-vs-crossfit/A detailed comparison of Hyrox and CrossFit, format, training, competition, community, and which one suits your goals.Sun, 15 Mar 2026 00:00:00 GMTBeginnercomparisoncrossfitbeginnerHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-strategy-for-tall-athletes/https://www.hyroxvault.com/blog/hyrox-strategy-for-tall-athletes/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.Wed, 11 Mar 2026 00:00:00 GMTRace Strategytall-athletesstrategybody-typestationsHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/apple-watch-hyrox-workout/https://www.hyroxvault.com/blog/apple-watch-hyrox-workout/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).Tue, 10 Mar 2026 00:00:00 GMTTrainingapple watchwearablessetuprace-dayiosHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/powerlifter-hyrox-training/https://www.hyroxvault.com/blog/powerlifter-hyrox-training/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.Wed, 04 Mar 2026 00:00:00 GMTTrainingpowerliftingstrengthhybrid trainingcross-sportHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/garmin-hyrox-activity-profile/https://www.hyroxvault.com/blog/garmin-hyrox-activity-profile/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.Tue, 03 Mar 2026 00:00:00 GMTTraininggarminwearablessetuprace-daydata fieldsHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/best-hyrox-pacing-strategy/https://www.hyroxvault.com/blog/best-hyrox-pacing-strategy/How to pace your Hyrox race for the fastest possible time, split targets, common mistakes, and a printable race plan.Sun, 01 Mar 2026 00:00:00 GMTRace Strategystrategyrace dayadvancedpacingHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/rugby-player-hyrox-training/https://www.hyroxvault.com/blog/rugby-player-hyrox-training/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.Wed, 25 Feb 2026 00:00:00 GMTTrainingrugbyfirst-timerscross-sporttransitionHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-training-heart-rate-zones/https://www.hyroxvault.com/blog/hyrox-training-heart-rate-zones/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.Sun, 22 Feb 2026 00:00:00 GMTTrainingheart ratetrainingzonespolarisedprogrammingHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/triathlete-doing-hyrox/https://www.hyroxvault.com/blog/triathlete-doing-hyrox/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.Wed, 18 Feb 2026 00:00:00 GMTTrainingtriathlonironmanfirst-timerscross-sporttransitionHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-heart-rate-zones/https://www.hyroxvault.com/blog/hyrox-heart-rate-zones/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.Sun, 15 Feb 2026 00:00:00 GMTTrainingheart ratezonespacingtrainingwearablesHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/marathon-runner-doing-hyrox/https://www.hyroxvault.com/blog/marathon-runner-doing-hyrox/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.Wed, 11 Feb 2026 00:00:00 GMTTrainingmarathonrunningfirst-timerscross-sporttransitionHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/average-heart-rate-during-hyrox/https://www.hyroxvault.com/blog/average-heart-rate-during-hyrox/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.Sun, 08 Feb 2026 00:00:00 GMTTrainingheart ratewearablespacingdataHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/orangetheory-member-doing-hyrox/https://www.hyroxvault.com/blog/orangetheory-member-doing-hyrox/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.Wed, 04 Feb 2026 00:00:00 GMTTrainingorangetheoryhiitfirst-timerscross-sporttransitionHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/f45-to-hyrox-transition/https://www.hyroxvault.com/blog/f45-to-hyrox-transition/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.Wed, 28 Jan 2026 00:00:00 GMTTrainingf45hiitfirst-timerscross-sporttransitionHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/crossfitter-doing-first-hyrox/https://www.hyroxvault.com/blog/crossfitter-doing-first-hyrox/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 from our editorial team's actual experience.Wed, 21 Jan 2026 00:00:00 GMTTrainingcrossfitfirst-timerscross-sporttransitionHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/is-sub-90-hyrox-good/https://www.hyroxvault.com/blog/is-sub-90-hyrox-good/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.Wed, 14 Jan 2026 00:00:00 GMTRace Strategypacinggoal-timesub-90first-timerssplitsHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/is-sub-80-hyrox-good/https://www.hyroxvault.com/blog/is-sub-80-hyrox-good/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.Wed, 07 Jan 2026 00:00:00 GMTRace Strategypacinggoal-timesub-80splitswomenfirst-timersHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/is-sub-75-hyrox-good/https://www.hyroxvault.com/blog/is-sub-75-hyrox-good/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.Wed, 17 Dec 2025 00:00:00 GMTRace Strategypacinggoal-timesub-75splitsfirst-timersHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/is-sub-70-hyrox-good/https://www.hyroxvault.com/blog/is-sub-70-hyrox-good/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.Wed, 10 Dec 2025 00:00:00 GMTRace Strategypacinggoal-timesub-70splitsHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/is-sub-60-hyrox-good/https://www.hyroxvault.com/blog/is-sub-60-hyrox-good/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.Wed, 03 Dec 2025 00:00:00 GMTRace Strategypacinggoal-timesub-60elitesplitsHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/hyrox-shoe-rules/https://www.hyroxvault.com/blog/hyrox-shoe-rules/Hyrox has no specific shoe rule, but unspoken constraints apply. Here's what you can and can't wear, plus the shoes top finishers actually race in.Wed, 26 Nov 2025 00:00:00 GMTGearrulesequipmentshoesfootwearfirst-timersHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/can-you-change-shoes-during-hyrox/https://www.hyroxvault.com/blog/can-you-change-shoes-during-hyrox/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.Wed, 19 Nov 2025 00:00:00 GMTGearrulesequipmentshoestransitionsrace-strategyHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/can-you-wear-a-weight-belt-in-hyrox/https://www.hyroxvault.com/blog/can-you-wear-a-weight-belt-in-hyrox/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.Wed, 12 Nov 2025 00:00:00 GMTGearrulesequipmentweight beltliftingback supportHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/legal-grip-aids-in-hyrox/https://www.hyroxvault.com/blog/legal-grip-aids-in-hyrox/Chalk, gloves, and tape are legal. Hooks, straps, and tacky compounds are not. Here's the full grip-aid rule list, station by station.Wed, 05 Nov 2025 00:00:00 GMTGearrulesequipmentgrip aidschalktapeglovesHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/is-hand-taping-allowed-in-hyrox/https://www.hyroxvault.com/blog/is-hand-taping-allowed-in-hyrox/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.Wed, 29 Oct 2025 00:00:00 GMTGearrulesequipmenttapegripblistersHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/is-chalk-allowed-in-hyrox/https://www.hyroxvault.com/blog/is-chalk-allowed-in-hyrox/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.Wed, 22 Oct 2025 00:00:00 GMTGearrulesequipmentchalkgripfirst-timersHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/are-leggings-allowed-in-hyrox/https://www.hyroxvault.com/blog/are-leggings-allowed-in-hyrox/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.Wed, 15 Oct 2025 00:00:00 GMTGearrulesequipmentapparelleggingscompressionHyroxVault Editorial Teamhttps://www.hyroxvault.com/blog/are-gloves-allowed-in-hyrox/https://www.hyroxvault.com/blog/are-gloves-allowed-in-hyrox/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.Wed, 08 Oct 2025 00:00:00 GMTGearrulesequipmentglovesgripfirst-timersHyroxVault Editorial Team