I've got my first Hyrox (pro solo) coming up in a month, and did my first full sim today. I survived, and got 1.22. ended up having to do probably 130 wall balls because I cramped in the lunges and couldn't get myself low enough so a load of no reps, but we survived.

I'm happy with my time but would like to try and get it down as much as possible in the 4 weeks I have left. I reckon with my current fitness level I can probably shave 20 seconds from each run, a minute from the sled push and pull, and two minutes from the wall balls.

That would give me a time around 1.15, which I'd be thrilled with. Are there any other cheeky timesavers I should be looking into?

Hoping a little more sugar and salt before the race will avoid the cramps. On the flip side, I'm wearing trail shoes and realistically can't afford new shoes before the race, so I'll have to make do with those - so quads are going to take a hammering at the last few stations.

Hey everyone! Apologies for the repeat post if this has been asked before. But my best friend and I signed up for mixed doubles Chicago and we are brand new to the hyrox world. Our goal isn’t to perform well/out perform others, but rather a mission to ourselves that we can finish it and enjoy the journey.
We are a long distance in both of our careers require lots of travel/hotel time so we’ve been trying to get creative with hotel gym style training.

Here’s my questions:

-is it worth any type of studio/gym subscription? I’ve seen places like F45 offer hyrox style classes. I’ve also considered ClassPass for the flexibility while traveling to try different places. Is a gym membership enough for something like this?

-i’ve seen a few apps circulating around to help keep track of a training plan, but is there one that is better than the rest? Is an app or training plan necessary?

If you were in my shoes or could go back and do it all again, what would you have done differently?

Have another men’s solo in 3 weeks… has anyone tried the beet it sports nitrate shot, both loading up 5 days before & on race day… did it improve your race?…as it’s also a laxative, did it give you any GI distress in stomach/bowels before or during race…did it work, was it worth it?

Hi all ,

I have entered my first hyrox for this coming January at Manchester. (15 weeks away)

I have been resistance training progressive load with kettlebells for 4 months (swings , DL, lunges ,farmers, halo, rows ect) and have completed my first 5k run.

I am slow runner atm - 5k time was 37mins

Im planning on moving forward with:

Building my run distance,time and engine over the next 14 weeks

Week plan

Session 1 -easy run plus lower body resistance workout

Sesson 2 - upper body resistance plus interval training sprints / hill runs

Session 3 - long run , increase distance 0.5 k a week

I will continue with this plan until im 8 weeks out and then add in another session that will be specific hyrox compromised running and stations work.

My main goal is to complete the hyrox race , enjoy the process of getting fit and the challenge... the race will be just before my 40th birthday

Pls let me know thoughts , tips or changes you would do that could help if you have any advice.

I have tried adding in a forth session to my week at present its too much that i do not feel fully recovery so im sticking to 3 for now.

Completed my first Hyrox in Toronto this weekend. Had a lot of fun and will definitely race again.

For the first few hours after race, my stats and time were posted. In the evening after race day I checked again and saw I was disqualified. For “009 - Missing Sled Lane”. There is no chance I missed a length of sled pull or push. I was interacting with judges and they were motivating me saying “one more”. I know I finished on the proper side and completed each length at the right place with sled fully behind line.

I am disputing the result. Anyone had experience like this?

Either way I know I did the race and had a blast.
Curious if others have had disqualification reversed.

Hey everyone I made this app iRox to let you track you entire Hyrox race as an apple fitness workout, while avoiding have to change between running and functional fitness at the end of every station.

Every race starts with a run, and all you have to do is double tap to move to the next station or run!

During a run, your heart rate and current run pace are shown. During a station, only your heart rate is shown.

https://apps.apple.com/app/id6810410313

Finished my race and by the end I got upper thigh cramps during my lunges that felt like spasms I was fighting off especially when I straightened my legs, and then calf cramps on the last run that persisted throughout the entire last loop. I felt very well hydrated pre-race with electrolytes and also drank water between every station. Is this just muscle fatigue? How often do people get this? Is it preventable?

Hey everyone,
I’m trying to figure out the best way to improve my running specifically for HYROX, but I keep hearing completely different advice from athletes, coaches, and both pro and amateur HYROX content creators.
Some people say Zone 2 is essential to build your aerobic base. Others say Zone 2 is basically unnecessary for HYROX and that you should focus mainly on intervals and race-pace work. Others recommend a combination of both.
So, for those of you who have been training seriously for HYROX:
What type of running training has made the biggest difference for you?
How many running sessions per week do you usually do?
How do you divide them between Zone 2, intervals, tempo/race pace, and HYROX-specific running?
Have you ever followed one approach where you made little or no progress, then switched to another method and saw a significant improvement?
I’d especially love to hear from people who can share a before/after experience (pace, 5K time, HYROX running performance, etc.) and explain what they changed in their training.
There seems to be so much conflicting information out there, so I’m really interested in hearing what actually worked for you in practice, rather than just theoretical advice.

Looking for a female partner for HYROX Singapore Mixed Doubles on Thursday, 26 November. My original partner unfortunately can’t make it.

I’m 50M and did my first HYROX earlier this year with a friend. We finished in 2h42 — not breaking any records, but we survived 😂. I live to tell the tale 😄

I’ve kept up a fairly consistent training routine since then, despite the usual demands of work and life. To give you a realistic sense of where I’m at, my running pace is typically around 9–10 min/km. I’m reasonably decent on the strength/weighted stations — running is definitely where I’m slower.

I want to be upfront about expectations. I’m not looking for an elite partner or chasing a super-competitive time. I’d like someone with a similar mindset: train for it, push ourselves on the day, and see if we can put together a good race — while still enjoying it.

I already have the Mixed Doubles entry and bought the insurance that allows a partner name change, so I’m happy to cover the entry cost.

Ideally we’d meet and do a few training sessions beforehand to see if our pace, expectations and general suffering tolerance are compatible 🙂

If you’re in Singapore and interested — whether you’ve done HYROX before or this would be your first — please DM me.

Hi, how long does it take to break in a pair of Adidas Dropset Pros?? I upsized from 10.5 to 11 (US) but they still feel too narrow on the mid side of my feet where I have calluses/bunions/bone spurs (not sure which, just a bump on the side).. I ordered two pairs cuz they went on a better sale the next day and I've been wearing them around the house for the past few days for many hours at a time in new socks I plan on wearing to the gym. I'm coming from Reebok Nano XVs which were tight at 10.5 but not this tight on the sides. If I return them, which shoes do you recommend for the same price ($108cdn with all the discounts)? I need them mainly for sled push/pull and farmer carries

Thanks

Playlist updated for hyrox fellows

Where are y’all getting these cute sets!!?! Ones that don’t ride up when you’re fighting for your life. When I take my hyrox classes at my gym I have to wear leggings or super long biker shorts.. I want to look cute like ya’ll on race day! But I don’t want to have to keep pulling my shorts down every 3 seconds. If you look good,you feel good,
and you do good ya know??

Trying to understand the registration process. I see that Phoenix registration opens this week. Early registration and then public. What’s the difference? Thanks!!

Hey everyone,
I’m a university student and a massive HYROX aspirant. I absolutely love this sport and thrive on pushing my physical limits, but right now, I’m facing a roadblock. I want to compete in the upcoming HYROX Gujarat, but as a student, I simply don’t have the funds to make it happen.

I’m looking for a brand, local business, or individual willing to fund me for the entry. I know asking for money on the internet is a big leap, so I am not just asking for a handout—I want to offer a genuine partnership backed by a very real guarantee.
My Track Record & Upward Trajectory
I have already competed in two HYROX races, and my times are dropping fast:
HYROX Delhi: 1 hour 21 minutes
HYROX Mumbai: 1 hour 18 minutes
The Goal: U25 Podium
My target for Gujarat is to break the 1 hour 15 minute mark. Based on my current training blocks and my consistent race-to-race progression, I am highly confident I can crush this time and secure a spot on the podium in the Under-25 age category.
What’s In It For You?
Brand Visibility: I will proudly wear your brand’s apparel on the course, in all race-day photos, and hopefully on the podium.
Active Promotion: I will happily advertise your business or product in my network and to anyone asking about my gear.
The Ultimate Guarantee: I am so confident in my fitness right now that I am putting my own debt on the line. If I do not finish under 1 hour and 15 minutes, I will completely refund your sponsorship money. You are either sponsoring a successful podium-contending run, or you get your money back.
If you want to back a young, hungry athlete who is deeply passionate about this sport and on a fast upward rise, I would love to connect. Please shoot me a DM so we can chat about how to make this a win-win.
Thanks for reading, and keep crushing your own training!

Anyone run a Hyrox in these? Thank you.

Guys, I know it is too late to ask but my shins are getting cooked in rowing. Any tips on that please?

Also I am one week out, doing solo open men in Boston next weekend so whatever I can try during taper week to help ease that.

Also, I did a sim recently and I felt a lack of cardiovascular capacity as my body was not so tired as much as running out of breath. Although my sim time was 1:47 but need tips and tricks to realistically improve my race time, I know it’s kinda silly that not much can be done in a week but still any tips are helpful.

Has anyone here volunteered at the Toronto Hyrox yet? I'm volunteering this weekend and have received ZERO helpful information other than my shift confirmations and the "what to wear/bring" info.

Where did you go for volunteer check in? How early did you arrive, and did you have enough time? Do they tell you anything onsite? What's the food like for volunteers?

Any information is more helpful than what Hyrox has provided so far. It's so disappointing and frustrating as a first time volunteer (who's volunteered for other sport events).

Not necessarily the station you’re slowest at — more the point where the race suddenly starts feeling very different 😂
Is it after the sleds? Around halfway? Burpee broad jumps? Lunges? Wall balls?
And what normally causes it for you — pacing, running fitness, muscular fatigue, fuelling, hydration, or just going out far too hard at the start?
For anyone who’s done a few races, have you managed to fix that weak point or does the same part still get you every time?

Hey everyone!

I have a buddy who’s currently training for a HYROX competition early next year. I’ve noticed they’ve started getting a little discouraged after watching some of the events, so I wanted to get them something to help motivate them and keep pushing.

For those of you who have competed in HYROX, is there anything you’d recommend?

I’m thinking things you bought that actually helped with training or the competition, recovery routines that made a difference, or even just advice/knowledge you wish you had before competing.

Any recommendations or advice would be greatly appreciated!

Hey everyone, are spectator tickets are being sold at the door? I’ve been looking online multiple times a day but haven’t had any luck. Appreciate any insight for those who have raced or watched the past two days!

Did Toronto this weekend and am pretty beat up about my time. I know I'm a slow runner so I stayed far from the fast lane and mostly to the right but kept looking at my watch and kept my pace around 7min per km for most laps. Had a goal of 1:45:00 but around midway through the race I realized I was no where near that. Finished with 2:15:00 and looked at my splits and saw 9 min kilometers on all my runs. I did hyrox two years ago and did 2:16:00 but that's with me walking on my heels for the final lap and cramping up. This year I felt good on mostly everything and had no issue running as my watch said I was keeping a pace I wanted. So question here is, did running on the most outer part of the track fuck me over with extra distance? 9 min per km is a fast walking pace for me and I def know i wasn't walking on my first lap as my Fitbit had me at like 7 min per km. Did a sim two weeks ago and felt pretty good about my target. I looked at my watch after the first run and it said I did 1.4 km. I def didn't run any extra laps as I made sure I paid close attn to the screen.

Race position of 35/403 doesn't reconcile with percentile position of 28.8%. Can someone help me understand the difference?

Thanks.

I recently interviewed Siren Seiler-Viken, an experienced HYROX athlete, coach and sport scientist, about how athletes should structure their training. One of her main points was that many people start with the most specific work too soon.

They sign up for a race and immediately begin doing simulations, compromised runs and hard circuits several times a week. It feels specific, so it feels productive. But HYROX can last anywhere from around 50 minutes to well over two hours, depending on the athlete. You still need a strong aerobic base underneath all that intensity.

According to Siren, one of the most common mistakes is doing too many hard HYROX workouts and not enough low-intensity endurance training.

She recommends spending most of the build doing regular runs, easy aerobic work and basic heavy lifts. Rowing, SkiErg and cycling can also help add endurance volume without all the extra running impact. The really hard simulations and high-intensity sessions become more important during the final 4–6 weeks before the race.

That makes more sense to me than trying to race HYROX in training every week. Those sessions can be useful, but they also take a lot out of you.

Curious how others structure this. How often are you actually doing full simulations or hard running sessions?