Hyrox for women, programmes, stations, race-day
Hyrox women's open standards are 102 kg sled push, 78 kg sled pull, 16 kg farmers carry per hand, 6 kg wall ball to a 9 ft target. The race format and the periodisation are identical to men's open; the loads scale and the run-strength balance shifts slightly toward strength.
Suth Performance programmes auto-calibrate to women's open standards based on your quiz answers. Everything below is the curated set of resources for women preparing for Hyrox at any level.
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.
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.
recovery
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.
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.
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.
Topic · Women's Hyrox, frequently asked questions
Topic · Masters (40+)
Masters Hyrox, over-40 programmes and recovery-first training
Sustainable Hyrox programming for masters athletes. More deloads, more Zone 2, joint-aware substitutions, real recovery built in.
Topic · Doubles
Hyrox doubles, paired training, splits, and handoff strategy
Hyrox doubles is the fastest-growing division. Different race, different strategy. Programmes, splits, partner-pacing, handoff drills.
Topic · First Race
First Hyrox, your complete preparation guide
Everything for your first Hyrox. Programme, gear, race-day, the stations, the schedule, the warm-up, the mistakes to avoid.
Build your plan.
Three-minute quiz. Dated Week 1 before you decide. Free consultation with Ben.