THE TRAINING LIBRARY
Understand your
HYROX training.
Race format, running, strength and station skills. Practical starting points, with primary sources linked.
Your first HYROX: where to start
List your available training days, what you already do and the equipment you can use. A plan that fits real commitments is easier …
TrainingRunning for HYROX: easy, threshold and intervals
An easy run, a sustained controlled effort and repeated faster efforts create different demands. Combining all three at once can m…
TrainingMissed a training session? Rebuild the week
Work and travel are scheduling problems. Unusual fatigue, pain and illness need different responses. Do not treat them all as a ca…
TrainingStrength alongside running
Hybrid preparation requires more than choosing random circuits. Put strength work in an explained week and make load, repetitions …
TrainingRecovery and mobility in a training week
A week should allow rest and reflect the training someone already does. A recovery day should not quietly turn into another hard w…
GlossaryTraining glossary: understand your session
Rating of perceived exertion: your own report of how hard the session felt. Eightpace uses a simple 1–10 scale.…
Training planHYROX training plan: structure your first 12 weeks
Race routes show all 12 weeks. Athletes still building a running base start with a separate 16-week foundation pathway and review …
RunningHYROX intervals: 6 × 1 km and 8 × 1 km
Six or eight 1 km repetitions do not describe the pace, rest, warm-up or weekly context. Those details determine the demand. More …
RunningZone 2 running for HYROX: keep easy work easy
In Eightpace, easy running means an effort around 2–3/10 with full-sentence conversation possible. Slow down or use walk breaks to…
Race preparationHYROX taper: the final weeks before race day
The programme’s final two weeks contain shorter familiar sessions. Endurance research supports reducing volume while retaining som…
TrainingHYROX training and gym classes: record the full load
The programme should explain running, strength and stations before extra classes are added. A class is not automatically equivalen…
MOVEMENT NOTESUnderstand the next exercise
Set-up, cues and things to check in your sessions.
RACE FORMATThe eight HYROX stations
Sequence, distances and the current Singles rulebook.