[ THE JOURNAL · 48 GUIDES ]
Hyrox, written by the people who race it.
Practical training plans, station-by-station technique, race-day pacing, recovery science. From the coaching team behind our 12-week plans, led by Elite 15 athlete Ben Sutherland. Plain English, no fluff.
[ FEATURED · First race ]
Your first Hyrox: a complete preparation guide
What to expect, how to train, how to fuel, and how to pace yourself. A start-to-finish guide for anyone signing up for their first Hyrox race.
The Suth Performance team8 min read
[ All guides ]
Training
Hyrox is a runner's race with a strength tax
Pure runners blow up at station 4. Pure lifters miss the time cut. The honest balance between strength and running for Hyrox, and what it means for your training week.
6 min readFirst race
Couch to Hyrox: a 16-week build for someone starting from nothing
You haven't run in a year. You haven't been in a gym this decade. You want to finish a Hyrox in 16 weeks. Here's the honest version of that build.
6 min readTraining
Hyrox training apps: cheapest, best, and the honest middle
TrainingPeaks, Marchon, HAC, Suth Performance, free PDFs, what you get at each price point, and what you need. The honest comparison.
6 min read
Training
Six things that make the difference between 95 and 89 minutes
The athletes who break 90 don't have dramatically better fitness than those stuck at 95-100. They have six specific habits the others don't. Here they are.
6 min readRace day
Hyrox London vs Manchester: which UK race should you pick?
ExCeL or Manchester Central? Bigger field or tighter community? The honest comparison between the two biggest UK Hyrox weekends.
6 min read
First race
Beginner Hyrox kit list: what to actually buy (and what to skip)
You've signed up for your first Hyrox. The Reddit threads say you need £400 of kit. You don't. Here's the honest first-timer's kit list under £150.
5 min readTraining
Hyrox for shift workers: training around nights, rotations, and broken sleep
Healthcare workers, police, paramedics, firefighters, your sleep cycle is broken by design. Here's how the Hyrox build adapts to your rota.
6 min readTraining
Hyrox for parents: training around school runs, bedtime, and small humans
You don't have 90 minutes a day for training. You have 35, after bedtime, three days a week. Here's how the Hyrox build works when you're a parent.
5 min readRace day
The Hyrox mental game: pacing the pain, not the clock
Most race-day disappointments aren't fitness. They're mental, going out too hard, panicking on the burpees, breaking pace strategy at km 5. The frameworks that hold.
6 min read
Race day
The Hyrox taper week: exactly what to do in the 7 days before race day
Twelve weeks of training. One week to deliver it intact. The taper protocol that gets you to the start line fresh, not flat, not over-rested.
6 min read
Training
Hyrox doubles: the strategy of two athletes, one clock
Doubles isn't half a Hyrox per athlete. It's a different race, pace decisions, handoff strategy, and station splits that share weaknesses without amplifying them. The complete framework.
7 min read
Race day
Hyrox transitions: the 80 unprogrammed seconds that decide your finish time
Between every station and every run, there's a transition. Eight of them per race. Most athletes lose 10 seconds at each, that's 80 seconds nobody trains for. The framework to take them back.
8 min read
Nutrition
Hyrox nutrition: a weekly framework for a 12-week build
Hyrox training is a 4-5 hour weekly stress dose. Eat too little and you don't adapt. Eat the wrong things and you don't recover. The protein, carbohydrate, and timing framework for a full 12-week build.
8 min readTraining
Training for Hyrox with young kids: the realistic plan
How parents of small children actually train for Hyrox without sacrificing family time. The 4-day plan that fits around the chaos.
6 min readTraining
How to break a Hyrox plateau: a diagnostic for athletes stuck at 90-95 minutes
If you've raced Hyrox three or four times and your finish time hasn't moved, the fix is rarely 'more training'. The diagnostic that locates the actual bottleneck, and the targeted intervention that breaks it.
8 min read
Race day
Hyrox pre-race warm-up protocol: the 30 minutes before you race
A specific, time-mapped warm-up protocol for Hyrox race day. What to do, when to do it, what to skip.
6 min read
Training
Hyrox off-season: what to train when you're not racing
The 6-12 weeks between race blocks decide how good your next race block is. The off-season template that builds the engine for next year.
6 min readRace day
Hyrox in hot conditions: training and race-day adjustments
Indoor arenas get hot. Outdoor events get hotter. The training adaptations and race-day decisions that keep you racing when the temperature climbs.
5 min read
Race day
Mental cues for the middle of a Hyrox race: 8 phrases that bring you home
Specific phrases to use at specific moments. The middle of the race is where mental tools matter more than fitness.
6 min readRace day
Hyrox first 5 km strategy: pace it like a finisher, not a runner
The opening half of the race decides the finish. Pacing the first five 1-km runs is a skill most first-timers learn the hard way.
6 min readRace day
The 90-minute Hyrox race-day warm-up: minute-by-minute
A bad warm-up costs you 3-5 minutes on race day. A good one costs nothing. The exact 90-minute protocol Suth Performance athletes use, from arrival to start gun.
8 min read
Race day
Hyrox race-day kit checklist 2026: everything you actually need
A complete race-day kit list, what to wear, what to bring, what to skip. Updated for 2026 events.
5 min readTraining
From CrossFit to Hyrox: what transfers, what doesn't, what you'll find easy
CrossFitters already have 70% of Hyrox fitness. The 30% that needs work decides whether you finish in 75 minutes or 95.
5 min readTraining
Hyrox simulations you can run at home with limited kit
No sled, no ski erg, no wall ball target. The home substitutions that still build race-specific fitness.
5 min read
Training
Hyrox doubles handoff strategy: transitions that win the race
Doubles is two athletes, one clock. The handoff and split-station strategy decides 5-12 minutes against pairs of similar fitness.
6 min read
Technique
Hyrox farmers carry: grip, pacing, and the strategy that earns back 40 seconds
The farmers carry is the deceptive station. Strong athletes drop the kettlebells; smart athletes finish in 90 seconds. The technique, breathing, and pacing that turn the carry into a recovery station instead of a redline.
7 min readRecovery
Recovery between Hyrox races: when to push, when to back off
Racing 3-5 Hyrox events in a year demands a recovery framework. The decision rules for the weeks after each race.
5 min readTraining
Hyrox training week structure: how to split your sessions
Whether you train 3 days or 6, the right split changes more about your race-day outcome than your total volume. Sample weeks for every commitment level.
5 min readNutrition
Hyrox 12-week nutrition timeline: what to eat, when, and why
Macros, meal timing, hydration, and race-week fuelling for the 12 weeks before your Hyrox. Practical, not faddy.
5 min readFirst race
Hyrox station weights explained: men's, women's, doubles, pro
Every Hyrox weight by category in one place. What's heavy, what's light, what each category means, and what's typically scaled in masters.
8 min read
Technique
Hyrox burpee broad jump: technique, breathing, and the rhythm that saves the back end
The burpee broad jump is where pacing goes to die. Twenty metres of compounding fatigue. The technique fixes, breathing pattern, and scaling options that protect the second half of your race.
8 min read
Technique
Hyrox rowing strategy: pace targets, posture, and the zero-cost transition
The rower sits at station 5. Get the splits, the posture, and the exit right and you save 30-90 seconds against the field.
5 min read
Technique
Ski erg for Hyrox: stroke rate, damper, and the 1-km split
The ski erg is station one. Get it wrong and you've taxed your shoulders for the next 80 minutes. The technique and pacing that protect the race.
5 min read
Technique
Hyrox sandbag lunges: technique, breathing, and the 4-step recovery
The sandbag lunges look easy in training and ruin athletes on race day. The technique, the rhythm, and the recovery trick that saves your wall ball legs.
5 min read
Technique
Hyrox sled pull technique: feet, hands, and the rhythm that wins
The sled pull is a station most athletes underestimate. The technique fixes that take 90 seconds off your time, in detail.
5 min read
Training
Women's Hyrox: weights, pacing, and what's different
The women's standards, the strategy shifts that matter, and the training adjustments that get a woman from finisher to sub-90.
5 min readTraining
Hyrox for Masters athletes: training over 40, 50, and 60
Masters categories make Hyrox accessible at any age, but the training has to change. Recovery, intensity distribution, and what to drop as the years add up.
5 min read
Training
How to qualify for the Hyrox World Championships
The qualification times, the categories, and what your training year looks like if you actually want to be on the start line in May.
5 min read
First race
Hyrox vs Spartan vs DEKA: which race is right for you
Three of the biggest fitness races sound similar from the outside. The training, the venues, and the kind of athlete each rewards are very different. The honest comparison.
6 min readRecovery
Hyrox recovery: sleep, mobility, and the boring habits that compound
Twelve weeks of Hyrox training is a stress dose. Without recovery, you don't adapt, you just accumulate fatigue. The simple inputs that decide whether the build works.
7 min readRace day
Hyrox race-day pacing: the eight stations, the seven runs, the one mistake nobody warns you about
Race-day pacing decides whether the build pays off or quietly falls apart at minute 60. A station-by-station plan, the warm-up that works, and the one error first-timers always make.
7 min readTraining
The 12-week Hyrox training plan: structure, progression, and what each week is for
A week-by-week breakdown of the standard 12-week Hyrox build. What changes week to week, why the order matters, and how to adapt it to your life.
7 min read
Technique
Hyrox sled push: technique, programming, and the mistakes that cost minutes
The sled push is where most first-timers lose two to four minutes. Body position, breathing, and pacing fixes that transfer to race day.
7 min read
Technique
Hyrox wall balls: weight, technique, scaling, and the rep count that breaks people
The final station. 100 reps for men, 75 for women, after 7,000 metres of running and seven stations of work. How to make wall balls survivable.
6 min readTraining
Hyrox vs CrossFit: which one actually suits your goals?
Same kit, different sport. A frank comparison of Hyrox and CrossFit, the demands, the community, the training load, and which one fits you.
6 min readNutrition
What to eat before, during, and after a Hyrox race
Race-day fuelling without the noise. Breakfast timing, mid-race carbs, recovery within 60 minutes, and the mistakes that cost first-timers.
6 min readRace day
The 2026 UK Hyrox calendar, every race, every venue, every prep window
Every UK Hyrox race in 2026 with venue logistics, divisions, and the exact date your 12-week build should start. Bookmark this, we keep it current.
5 min read