Hyrox Handbook
For athletes who measure everything.
Race guides for every Hyrox city. Honest gear reviews. Training plans that work. And the logbook we built for the format. From Kitaborn.
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Jul 20, 2027
Pre-Race Anxiety in Hyrox: How to Manage the Voice in Your Head
How to manage pre-race anxiety the day before, the morning of, and minutes before your wave. Practical protocols, not generic 'just relax' advice.
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Jul 13, 2027
Hyrox Active Recovery: The Underrated Practice That Speeds Up Adaptation
What active recovery actually is, why it works, and the specific protocols Hyrox athletes use between hard sessions and on rest days.
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Jul 6, 2027
Hyrox Cross-Training: What to Do on Off-Days (and Off-Cycles)
Cross-training options for Hyrox athletes - cycling, swimming, yoga, hiking. What helps, what hurts, and how to use cross-training in active recovery.
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Jun 29, 2027
Hyrox Recovery Foods: What to Eat to Bounce Back Faster
Recovery nutrition for Hyrox athletes - post-workout meals, protein timing, hydration strategies, and the foods that accelerate recovery between sessions.
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Jun 22, 2027
Hyrox Event Day Timeline: Hour-by-Hour From Wake-Up to Finish
Detailed Hyrox race day timeline - hour-by-hour for wave starts at 7am, 9am, and 12pm. What to do, what to eat, when to warm up.
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Jun 15, 2027
Hyrox Pull-Up Strength: Why It Matters Even Though Hyrox Has No Pull-Ups
Pull-ups aren't a Hyrox station. But pull-up strength translates to SkiErg, sled pull, and grip endurance. Here's why and how to build it.
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Jun 8, 2027
Hyrox Deload vs Taper: What's the Difference and When to Use Each
Mid-cycle deload weeks and race-week taper are different recovery tools. Here's the practical difference and when to use each.
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Jun 1, 2027
Hyrox Strength Base: The Lifting You Actually Need (Not Powerlifting)
The strength training that translates to Hyrox performance. What lifts matter, what rep ranges, and why powerlifting routines are the wrong fit.
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May 25, 2027
Hyrox Running Form: How to Run Faster Between Stations Without Burning Out
Running form for Hyrox - cadence, foot strike, posture, breathing, and how to maintain pace through 8km of station-broken running.
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May 18, 2027
Hyrox Warmup Progressions: How to Build Up to the Full 12-Minute Routine
How to progressively build into a proper Hyrox warmup. Week 1 to race day, with progressions for athletes returning from injury or rebuilding.
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May 11, 2027
Hyrox Doubles Training Plan: 12 Weeks of Pair-Optimized Prep
A 12-week Hyrox Doubles training plan for pairs - joint sessions, solo work, transitions practice, and how to peak together.
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May 4, 2027
Hyrox Corporate Team Building: How Companies Race Hyrox Together
Hyrox as a corporate team-building event. Format options (Doubles + Relay), training a workplace team, logistics, and the ROI of fitness team-building.
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Apr 27, 2027
Hyrox Spectator Guide: How to Watch + Support an Athlete on Race Day
How to watch Hyrox as a spectator - venue layout, how to find your athlete, when to cheer, what to wear, and what NOT to do.
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Apr 20, 2027
Hyrox Cool Down: The Post-Race Protocol Most Athletes Skip
What to do in the first 30 minutes after crossing the Hyrox finish line. The cool-down protocol that accelerates recovery and reduces next-day soreness.
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Apr 13, 2027
What to Do if You Get Injured During a Hyrox Race
Mid-race injury protocols - when to push through, when to scratch, and how to make the right call under fatigue and adrenaline.
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Apr 6, 2027
Hyrox Pacing Strategy: How to Pace Every Round of Your Race
The complete Hyrox pacing strategy - how to pace each 1km run, each station, and the race overall. The principles that separate sub-90 from DNF.
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Mar 30, 2027
Hyrox Deload Week: When to Add One and What It Looks Like
Deload weeks in Hyrox training - when to schedule them, what intensity to drop to, and how to use the deload to come back stronger.
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Mar 23, 2027
Hyrox Pro Women: Training Plan, Standards, and the Path from Open to Pro
The Hyrox Pro Women's division - race standards, time benchmarks, training adjustments, and how to prepare for the jump from Open.
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Feb 23, 2027
How to Track Your Hyrox Results: Race-Over-Race Improvement Guide
How to track Hyrox results across multiple races to see real improvement. Splits, station times, pacing patterns, and what to actually compare.
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Feb 16, 2027
Hyrox Injury Prevention: The 5 Most Common Injuries and How to Avoid Them
The 5 most common Hyrox training injuries - knees, lower back, shoulders, hamstrings, achilles. Prevention protocols, warning signs, and when to back off.
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Feb 9, 2027
Hyrox Mixed Doubles: The Complete Couple's Guide to Racing Together
Hyrox Mixed Doubles for couples - race strategy, training together, who does which station, and how to avoid the common couple-team pitfalls.
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Feb 2, 2027
Hyrox Event Calendar 2026–2027: Every Major Race, Every Continent
Complete Hyrox event calendar. North America, Europe, Asia-Pacific, Middle East. How to find races near you, registration timing, and which events are best for first-timers.
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Jan 26, 2027
The 5-Minute Hyrox Warmup: For Tight Venues and Late Arrivals
An effective 5-minute Hyrox warmup for when you arrive late or the venue has limited warmup space. Hits the essential blocks; nothing extra.
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Jan 19, 2027
Hyrox for Women: Training Plan, Race Standards, and What's Different
A complete Hyrox guide for female athletes. Race weights and standards, gender-specific training considerations, time targets, and the women's racing scene.
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Jan 12, 2027
The Hyrox Glossary: Every Term You'll Hear (Stations, Slang, Equipment)
A complete glossary of Hyrox terminology - stations, divisions, equipment, slang, and tactics. Bookmark this if you're new to the sport.
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Jan 5, 2027
Hyrox After 50: Training Plan, Modifications, and What to Expect (Masters Athletes)
A complete guide for Hyrox athletes 50 and over. Training modifications, recovery prioritization, joint-friendly substitutes, and realistic time expectations.
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Dec 29, 2026
Hyrox Doubles Strategy: How to Race as a Team (And Win)
The complete Hyrox Doubles guide: who does which station, how to switch, communication, training together, and the strategic edge over solo racers.
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Dec 22, 2026
Hyrox Without a Gym: Home Training Setup That Actually Works
How to train for Hyrox without a gym membership. Equipment substitutes, workout plans, and the real-world limitations of home-only Hyrox prep.
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Dec 15, 2026
Hyrox 4-Week Express Plan: Last-Minute Race Prep (Honest About the Risk)
A 4-week Hyrox plan for already-fit athletes who registered late. Honest about the risk: this is damage-control prep, not optimal preparation.
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Dec 8, 2026
Hyrox Pro Division Training Plan: 12 Weeks for Sub-70 Athletes
A 12-week Pro division Hyrox training plan for athletes targeting sub-70 (Men) or sub-80 (Women). Heavier weights, higher volume, race-pace simulations from week 1.
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Dec 1, 2026
Hyrox 8-Week Training Plan: Compressed Race Prep for Already-Fit Athletes
An 8-week Hyrox training plan for athletes with existing fitness who need to prepare quickly. Honest about who this is - and isn't - for.
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Nov 24, 2026
How to Start Training for Hyrox: A No-Fluff First-Timer's Guide (2026)
You've decided to do Hyrox. Now what? The complete first-timer's path from 'never trained for a race' to 'crossing the line.' Honest, structured, sane.
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Nov 17, 2026
Hyrox vs CrossFit vs Spartan vs F45: Which Should You Train For? (2026)
An honest comparison of Hyrox, CrossFit, Spartan/OCR races, and F45. Which sport fits your goals, body, and personality? No fluff - tested perspective.
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Nov 10, 2026
Best Pre-Workout for Hyrox Athletes: Tested + Ranked (Avoid the High-Stim Trap)
Pre-workout supplements ranked for Hyrox training and race day. Why high-stim brands hurt you, what ingredients actually work, and the tested picks.
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Nov 3, 2026
Hyrox Supplements: What's Actually Worth Taking (Tested + Ranked 2026)
The supplements with real evidence for Hyrox performance: creatine, beta-alanine, electrolytes, caffeine, protein. Plus the ones to skip. Cost-benefit ranked.
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Oct 27, 2026
Best Rowing Shoes for Hyrox: Do You Need Them? (Spoiler: Probably Not)
Whether to wear dedicated rowing shoes for Hyrox, the best picks if you do, and why your existing Hyrox training shoes are usually the right call.
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Oct 20, 2026
The Concept2 SkiErg for Hyrox: Buy Guide, Technique, and Home-Gym Verdict
Should you buy a Concept2 SkiErg for home Hyrox training? Full review, technique guide, alternatives, and the verdict on whether it's worth $1000+.
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Oct 13, 2026
Mental Prep for Hyrox: 4 Frameworks That Work When the Race Gets Dark
Race-day mental prep for Hyrox. Visualization, mantras, the dark-place protocol, and pacing the inside game. Tested by athletes - not coach speak.
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Oct 6, 2026
Recovery Protocols After a Hyrox Race: 24 Hours, 72 Hours, 14 Days
What to do in the 24 hours, 72 hours, and 2 weeks after a Hyrox race. Active recovery, nutrition, sleep, and when to start training for race #2.
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Sep 29, 2026
Hyrox Race Day Checklist (Print + Pack - Free Printable)
The complete Hyrox race day checklist. What to pack, what to wear, what to eat, what to do at the venue. Tested by athletes; designed to print and pack with your kit.
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Sep 22, 2026
The 12-Minute Hyrox Pre-Race Warmup (That Actually Prepares You)
A tested 12-minute pre-race warmup for Hyrox that hits cardio activation, mobility, and station-specific priming. No wasted movements. Done in any venue.
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Sep 15, 2026
Hyrox Race Day Nutrition: Fueling Strategy for Sub-90 (and Below)
What to eat 24 hours, 3 hours, and 30 minutes before a Hyrox race. Plus during-race fueling, hydration, and electrolyte strategy. Tested by athletes.
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Sep 8, 2026
Hyrox Training Plan for Beginners: Complete 12-Week Program (Free PDF)
The complete 12-week Hyrox training plan for first-timers. 4 phases, 5 days per week, with run, station, and strength sessions. Free PDF download.
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Sep 1, 2026
Hyrox Rowing Pacing: How to Crush 1,000m Without Blowing Up the Race
Hyrox rowing technique and pacing strategy. Stroke rate, drag factor, split targets, and why you should NOT row at 5K pace mid-Hyrox.
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Aug 25, 2026
Hyrox Farmer's Carry Form: 200m Without Dropping the Weights
Hyrox farmer's carry technique: grip strategy, walking cadence, breathing, and how to avoid the dropped-weight penalty. Drills that train real grip endurance.
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Aug 18, 2026
Hyrox Wall Ball Technique: Don't No-Rep Your Race in the Final Station
Wall ball technique for Hyrox station 8: target accuracy, squat depth, breathing, and the cadence that finishes 100 reps without breaking down.
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Aug 11, 2026
Hyrox Burpee Broad Jump Technique: Survive the Station That Breaks Most Athletes
How to do Hyrox burpee broad jumps without no-reps, without stalling, and without the wheels falling off. Cadence, jump distance, and pacing strategy.
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Aug 4, 2026
Hyrox Sled Push Technique: The Complete Guide to Faster 50m Splits
Hyrox sled push technique broken down - body angle, foot position, hand placement, breathing, and the cadence that wins seconds. Drills that actually work.
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Jul 28, 2026
What is Hyrox? Complete Guide to the Fitness Race Taking Over the World (2026)
Hyrox explained: the 8 stations, race format, training requirements, divisions, and why it's the fastest-growing fitness sport. Everything a first-timer needs to know.
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Jul 21, 2026
What to Wear for Hyrox: Shorts, Grips, Belts (Complete Apparel Guide)
What Hyrox athletes actually wear: shorts, grips, belts, socks, and more. Tested apparel that survives sled push, sandbag lunges, and 8km of running.
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Jul 14, 2026
Best Sandbags for Hyrox Lunge Training (2026): Tested for Shape, Durability, and Real-World Use
The sandbags that survive Hyrox-spec lunge training - tested for proper shape, weight stability, and durability. Picks from $80 entry to premium GoRuck.
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Jul 7, 2026
Hyrox Essential Gear List 2026: Everything You Actually Need (Free Printable)
The complete Hyrox gear checklist - race-day kit, training equipment, supplements. What's essential, what's optional, what to skip. Free printable PDF.
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Jun 30, 2026
Best Weighted Vests for Hyrox Training (2026): Tested for Run, Lunge, and Core Stability
Weighted vests that survive Hyrox-style training: long runs, sandbag lunges, and burpee broad jumps. Tested picks from $80 plate carriers to premium hybrid vests.
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Jun 23, 2026
Best Shoes for Hyrox 2026: Tested + Ranked for Sled, Run, and Wall Ball
The shoes that survive sled push grip, 8km of running, and 100 sandbag lunges - ranked by Hyrox athletes. Picks for every budget and foot shape.