What should your HYROX RowErg damper be set to?
Think about the last time you sat down on a RowErg. Did you check the numbered lever beside the flywheel? Leave it where the previous athlete had it? Move it higher because a bigger number felt as though it should mean a harder, better workout?
Simon Gronau Completed 100 HYROX Pro Races in 100 Days
100 HYROX Pro Races in 100 Days: What Simon Gronau's Record Really Shows Simon Gronau completed 100 HYROX Pro-format races in 100 consecutive days. We fact-check the workload and explain what the record teaches about pacing, recovery, adaptation and bone-stress risk.
Improve Your HYROX Time -Do this 10 Exercises
Discover the 10 exercises that most directly improve HYROX running, sled, carry, lunge, rowing, SkiErg, burpee, and wall-ball performance - with practical programming guidance.
Why Your Arms Give Up First During Wall Balls - and How to Fix It
If your shoulders and triceps fail before your legs during HYROX wall balls, learn the likely biomechanics, technique errors, self-tests, and training fixes.
Build Knees That Can Handle the Race — Stronger Knees for Running and HYROX
Build stronger knees for running and HYROX with evidence-based strength work, progressive tendon loading, load management and clear medical red flags. The goal is not to protect the knee from all stress. It is to develop enough capacity for the stress your sport requires—and to know when pain needs assessment.
Before You Race: Preventing Hyperthermia, Heat Syncope and Post-Exercise Hypotension
Heat, dehydration, and poor recovery strategies can quietly derail race performance — or become dangerous. This article explains how HYROX athletes can reduce the risk of hyperthermia, heat syncope, and post-exercise blood pressure crashes before race day.
A Tragic Incident at HYROX Lyon in France: Competitors Must Take Seriously Race Nutrition & Hydration
A tragic incident at HYROX Lyon highlights the serious risks of poor race nutrition and hydration. This article explores what endurance athletes must understand before race day — and the critical mistakes that can have devastating consequences.
Why Elite Athletes Are Eating More Carbs
Why are elite athletes shifting back toward higher-carb fueling strategies? This article explores the performance science, training demands, and recovery benefits driving the return of carbohydrates in elite sport.
HRV-How to Use Recovery Data Without Overcomplicating Training
HYROX® training asks a lot from the body: repeated running, sled work, wall balls, lunges, loaded carries, and strength endurance. HRV can help you spot when your body is ready to push and when a smart adjustment will give you a better return.
Dehydration Is Not Just a Performance Problem
Dehydration in HYROX isn't just about reduced performance—it also impacts decision-making, pacing control, recovery, and overall system function under fatigue. The article argues that hydration should be treated as a core physiological and strategic factor, not just a race-day concern, to maintain both performance and resilience.
The HYROX PFT: What It Is, Why It Exists, How To Compete, and How To Prepare
The HYROX Physical Fitness Test (PFT) is a standardized benchmark workout designed to assess an athlete's current hybrid fitness, introduce them to race demands, and guide appropriate division selection. Here we look at the structure, purpose, and strategy behind the PFT, and how to approach it as both a performance test and a tool for smarter HYROX preparation.
How to Find Your Real Zone 2 for HYROX
Find your real Zone 2 for HYROX using the HR drift test, breathing cues, and a simple 7‑day protocol—so your aerobic work stops becoming “grey zone” grind.
The Secret Weapon for Faster HYROX: Build the Aerobic Engine That Holds Pace
Zone 2 training helps HYROX athletes build aerobic durability, recover faster between stations and hold pace under fatigue. Learn how to program it.
HYROX Sports Supplements
In the world of high-performance sport and hybrid events like HYROX, athletes are constantly looking for an edge and that often includes sports supplements. With dozens of brands making bold claims, how do you know what's worth it, what's safe, and what actually works under race-day pressure?
HYROX Training Strategies for Male and Female Athletes
When it comes to HYROX racing and training, both men and women have similar programming since the event demands a hybrid of strength, endurance, and functional fitness. However, there are key physiological, strength, endurance, and recovery differences that impact how male and female athletes train and race HYROX.
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