Blog

How to Recover After a HYROX Race

Get recovery wrong and you'll be stiff for longer than you need to be, or rushing back into training too soon. Here's a full breakdown of what to do in the days and weeks after your race.

HYROX vs CrossFit

HYROX vs CrossFit - how the two compare on format, skill, scoring and who each suits. A clear breakdown for anyone deciding where to put their training.

What to Eat Before a HYROX Race

What to eat before a HYROX race - the night before, your pre-race meal, and intra-race fuelling - so you have energy without stomach trouble.

What's a Good HYROX Time

What counts as a good HYROX time? Average and competitive finish times for Open, Pro, Doubles and by age group - and how to find where you rank.

What Hybrid Training Is and How to Structure It

What is hybrid training? How combining strength and endurance works, why it's exploded with HYROX, and how to structure it without burning out.

Best Shoes for HYROX in 2026

What makes a good HYROX shoe? How to choose between running shoes and hybrid trainers for the runs, sleds and wall balls - plus a full tier list of the best options in 2026.

How to Train for Your First HYROX

New to HYROX? A simple, realistic plan to train for your first race - balancing running, the 8 stations, and strength so you arrive ready to finish strong.

How to Pace the HYROX Row Erg

The HYROX 1000m Row is a chance to recover while still moving. Learn the stroke, drive sequence and pacing to make up time without spiking your heart rate.

What Full-Time HYROX Training Actually Involves

Some athletes reach a point where they want to take HYROX seriously as a sport, not just a race they do a few times a year. Charlie Botterill made that jump. Here's what it actually requires.

How to Pace the HYROX Ski Erg

The HYROX Ski Erg sets the tone for your whole race. Learn efficient pulling technique and how to pace 1000m so you don't blow up before the sleds.

How to Pace HYROX Burpee Broad Jumps

HYROX Burpee Broad Jumps - the station that spikes your heart rate most. Learn the standard, an efficient rhythm and how to pace 80m without redlining.

How to Pace HYROX Wall Balls

Master HYROX Wall Balls - the standards, target height, technique and how to break up 75/100 reps so the final station doesn't blow up your race.

How to Get Through the HYROX Farmers Carry

The HYROX Farmers Carry is fast time if you can hold on. Learn grip strategy, posture and pacing to move quickly without dropping the kettlebells.

How to Build Race Confidence Through Training, Not Hope

Most HYROX athletes arrive at the start line hoping they've done enough. The ones who perform consistently don't arrive with hope. They arrive with evidence. Here's the difference.

How to Pace HYROX Sandbag Lunges

HYROX Sandbag Lunges - 100m of walking lunges under a loaded sandbag. Learn the carry position, depth standard and pacing to get through without quitting.

HYROX Sled Pull Technique and How to Train It

The HYROX Sled Pull rewards technique over strength. Learn the body position, hand-over-hand method and grip tips to move the sled efficiently.

You Don't Need an Expensive Coach to Train Like a HYROX Pro

Charlie Botterill is an Elite 15 athlete and Men's Pro Doubles world record holder who programmes his own training. What he has isn't a coach. It's a handle on his data and a clear training structure.

How to Get Through the HYROX Sled Push

The HYROX Sled Push wrecks people early. Learn the body position, foot placement and pacing that move the sled faster and save your legs for the rest of the race.

Compromised Running and Why It Decides Your HYROX Time

The runs make up half of HYROX and you do them on tired legs. Learn what compromised running is, why it matters most, and how to train and pace it.

The 8 HYROX Stations Explained

A complete guide to all 8 HYROX stations - SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges and Wall Balls - with technique tips.

HYROX Divisions Explained

HYROX divisions explained - the differences between Open, Pro, Doubles and Relay, the weights for each, and how to choose the right one for your first race.

Why Athletes From Team Sports Take to HYROX So Fast

Joanna Wietrzyk played national-level tennis and netball before ever entering a HYROX race. Two years later she holds the Women's Solo Pro world record. The foundation was built long before she found the sport.

The Perfect HYROX Warm-Up

A simple, effective HYROX warm-up routine to prime your body for the SkiErg and first run without wasting energy before the race.

How Three ROXFIT Athletes Broke the HYROX Relay World Record at Warsaw

Sinéad Bent, Joanna Wietrzyk, Charlie Botterill and Sebastian Ifversen ran 46:47 at the 2026 Warsaw Major to set a new HYROX Relay World Record. Here's a split-by-split breakdown of how they did it.

ROXFIT's Ultimate Race Day Guide to HYROX

Why HYROX Athletes Get Injured When They Add More Running

More running makes you faster in HYROX. But most athletes add it too fast, without accounting for the load the stations are already putting through their legs. Here's how to add volume without paying for it.

Building a Workout

Create workouts in seconds with Hype AI, or build them from scratch with the manual builder.

Getting Started with ROXFIT

Everything you need to know to set up your account, find your first workout, and start training with ROXFIT.

How to use PaceMe

Use the ROXFIT Race Calculator to generate your predicted HYROX splits, then sync them to your watch so you can pace your race.

Finding and Linking Your Race Results

Search for your HYROX results, link them to your profile, compare splits, and share with friends.

Syncing to Apple Watch

Pair your Apple Watch, sync workouts or PaceMe splits, and track your performance from your wrist.

Syncing to Garmin

Connect your Garmin, sync workouts or PaceMe splits, and get real-time workout data on your wrist with the ROXFIT Data Field.

Preparing For Race Day

Follow athletes through their HYROX races - see live results, upcoming events, and completed times.

Tracking an Athlete

Follow athletes through their HYROX races - see live results, upcoming events, and completed times.

What Actually Has to Change to Move Through the HYROX Divisions Fast

Going from Open to Pro to Elite 15 in a single season is rare. Josh van Zeeland did it. The changes weren't just physical, and most athletes make the wrong ones first.

What Runners Get Wrong When They Start HYROX

A strong running background helps in HYROX. It also creates blind spots. Sinéad Bent is a physiotherapist and former international distance runner who made the transition fast. Here's what most runners miss.

Most HYROX Athletes Train at the Wrong Intensity

The grey zone, too hard to recover from and not hard enough to drive real adaptation, is where most HYROX training happens. Here's why it's slowing you down and what to do instead.

How to Structure Your Running Week for HYROX

HYROX athletes either run too hard too often, or don't run enough. Getting the balance right is the single biggest lever on your finish time. Here's a structure that works.

Why Strength Training Belongs in Every HYROX Week

Most HYROX athletes treat strength work as optional. Hidde Weersma, a working S&C coach who competes in the Elite 15, builds it into every training week. Here's why it matters and how to do it without killing your running.

3 Things That Will Actually Improve Your HYROX Time

Most HYROX athletes leave minutes on the table in the same three places. Here's where they go and how to fix them before your next race.