The Sweatlas Blog

Evergreen advice for hybrid athletes: training plans, race prep, station technique, nutrition, recovery and the kit worth buying.

Hyrox® for Beginners: Everything You Need for Your First Race (Race prep), Eight runs, eight stations, one finish time. Here is how to pick a division, what race day actually looks like, and how to get round your first one without the classic mistakes.
A 12-Week Hyrox® Training Plan for Your First Race (Race prep), Two runs, two strength and station sessions and one mixed day a week, built up over four phases. An example plan you can follow as written or bend to fit your life.
How to Train for Hyrox® at Home: Every Station, Minimal Kit (Training), You can cover most of a Hyrox race from your living room and the street outside. Here is what each station swaps for, what to buy first, and the bits you still need a gym for.
What to Wear for Hyrox®: A Head-to-Toe Race Outfit Guide (Gear), Running shoes, light fitted kit you have already trained in, and a quick read of the rulebook. Here is the whole outfit, top to toe, plus the things that get confiscated at the start.
What to Eat Before Hyrox®: Race-Day Nutrition From Breakfast to Finish (Nutrition), A Hyrox is short enough that breakfast does most of the work and long enough that getting it wrong hurts. Here is what the research says, turned into a plan you can test.
A Hyrox® Home Gym on Any Budget: What to Buy, in What Order (Gear), You can train most of a Hyrox race at home. Not all of it, and not all at once. Here is the kit in the order that earns its floor space, from a pull-up bar to a SkiErg.
100 Wall Balls: How to Get Faster at the Last Hyrox® Station (Training), One hundred reps, a ball, a target and legs that have already run 8 km. Here is how to throw them efficiently, how to split them, and how to train for the moment it matters most.
Compromised Running: How to Run Well After the Sled and Lunges (Training), Every Hyrox run after the first starts on tired legs. Here is why it feels so strange, and the sessions that teach your stride to come back faster.
Hyrox® Farmers Carry and Sandbag Lunges: Standards, Training, Pacing (Training), Stations six and seven are where grip quits, quads burn and penalties creep in. Here is what the rules ask, how to train both, and how to pace them so you still have legs for the wall balls.
Hybrid Training: How to Combine Running and Lifting Without Losing Gains (Training), Running does not kill your gains. The meta-analyses say the interference effect is smaller than gym folklore claims, and the details you control make it smaller still.
Hyrox Doubles Strategy: How to Split the Stations and Race as a Team (Race prep), Two athletes, eight runs side by side, one set of stations to share. Here is how to split the work, switch fast and legally, and still be friends at the finish.
Hyrox® Race Week: How to Taper, Sleep and Eat Before the Start (Race prep), You cannot get fitter in race week, but you can certainly get slower. Cut the volume, keep the intensity, sleep early and change nothing.
Hyrox® vs DEKA vs ATHX vs Deadly Dozen: Which Hybrid Race Fits You? (Race prep), Four hybrid races, four very different tests. One is an 8 km time trial, one comes with or without running, one scores your barbell maxes, and one happens on an athletics track. Here is how they compare.
Recovery After Hyrox®: The First 24 Hours, the Week After, and Beyond (Recovery), Your legs will tell you about the lunges for two or three days. Here is how to get through them: what to eat, how to sleep, which recovery tools are worth it, and when to train hard again.
Sled Push and Sled Pull Training for Hyrox®, With or Without a Sled (Training), Stations two and three are where fresh legs go to die. Here is how to push and pull a heavy sled well, what to train when your gym has no sled, and how to pace both on race day.
Zone 2 Training for Hyrox: How Much Easy Work Hybrid Athletes Need (Training), Easy aerobic work is the engine under every fast Hyrox finish. Here is how to find your zone 2, how much of it a hybrid athlete needs and where harder work fits.

Train smarter, race faster, buy less junk

Hyrox® for Beginners: Everything You Need for Your First Race

A 12-Week Hyrox® Training Plan for Your First Race

How to Train for Hyrox® at Home: Every Station, Minimal Kit

What to Wear for Hyrox®: A Head-to-Toe Race Outfit Guide

What to Eat Before Hyrox®: Race-Day Nutrition From Breakfast to Finish

A Hyrox® Home Gym on Any Budget: What to Buy, in What Order

100 Wall Balls: How to Get Faster at the Last Hyrox® Station

Compromised Running: How to Run Well After the Sled and Lunges

Hyrox® Farmers Carry and Sandbag Lunges: Standards, Training, Pacing

Hybrid Training: How to Combine Running and Lifting Without Losing Gains

Hyrox Doubles Strategy: How to Split the Stations and Race as a Team

Hyrox® Race Week: How to Taper, Sleep and Eat Before the Start

Hyrox® vs DEKA vs ATHX vs Deadly Dozen: Which Hybrid Race Fits You?

Recovery After Hyrox®: The First 24 Hours, the Week After, and Beyond

Sled Push and Sled Pull Training for Hyrox®, With or Without a Sled

Zone 2 Training for Hyrox: How Much Easy Work Hybrid Athletes Need

The Sweatlas Blog