First Hyrox, your complete preparation guide

race-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.

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.

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.

race-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.

training

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.

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.

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.