HyForge Blog
Training tips, HYROX insights, and fitness news.
HYROX Training After 40: What Should Change, and What Shouldn't?
One of the great things about HYROX is the wide range of athletes competing. Athletes in their 40s, 50s, 60s, and beyond are not simply participating, they are racing hard, setting personal bests, and continuing to improve. Turning 40 does not mean you suddenly need to stop training hard. You do ...
Why CrossFit Training Can Be So Beneficial for a HYROX Athlete
CrossFit and HYROX are often compared because both combine strength, conditioning, and functional movements. Spend time around either community and you will also find plenty of athletes who participate in both. The similarities are obvious, but the two sports are not the same. CrossFit requires athl...
The Best Accessory Movements for a HYROX Athlete
When most athletes build a HYROX training program, the major pieces are fairly obvious. You need to run. You need to practice the sled push and sled pull. You need experience with burpee broad jumps, rowing, farmer's carries, sandbag lunges, wall balls, and the SkiErg. Strength training should a...
The Best Flexibility and Mobility Movements for a HYROX Athlete
Flexibility probably isn't the first thing that comes to mind when most athletes think about HYROX training. Running, sleds, wall balls, lunges, strength work, and conditioning usually receive most of the attention. However, the ability to move through an appropriate range of motion can have a signi...
The Best Strength Movements for a HYROX Athlete
HYROX is often viewed primarily as an endurance event, and for good reason. Eight kilometers of running make aerobic fitness and running economy incredibly important. However, underneath that endurance requirement is a significant strength component. Sled pushes, sled pulls, farmer's carries, sandba...
The Most Overlooked Movements in HYROX Training
When most athletes think about HYROX training, the obvious movements immediately come to mind: running, sled pushes, sled pulls, wall balls, burpee broad jumps, and perhaps plenty of time on the SkiErg and rower. These movements deserve attention because they make up the race itself. However, becomi...
What Should You Do After a HYROX Race? A Guide to Recovery and Returning to Training
Crossing the finish line of a HYROX race is an incredible accomplishment, but it is not the end of your training cycle. In many ways, recovery is the final phase of race preparation. The decisions you make in the hours and days following a HYROX event can significantly influence how quickly your b...
The Art of the HYROX Taper: Why Doing Less Before Race Day Can Help You Perform More
For many HYROX athletes, the hardest part of race preparation is not the training itself—it is learning when to stop training. After spending months building fitness through long runs, heavy sled pushes, interval sessions, strength workouts, and race simulations, it can feel counterintuitive to sud...
Fueling During a HYROX Race: How to Maintain Energy Without Slowing Yourself Down
Fueling during a HYROX race presents a unique challenge. The event is long enough for nutrition and hydration to influence performance, but intense enough that eating or drinking can feel uncomfortable. Unlike a marathon, where athletes may have extended periods of relatively steady running, HYROX...
Understanding the Energy Systems of HYROX: Why You Need to Train More Than Just Your Engine
When people first hear about HYROX, they often assume it is simply an endurance event. After all, the race consists of eight 1-kilometer runs broken up by eight functional fitness stations, with athletes working continuously for anywhere from 55 minutes to well over two hours. While aerobic enduranc...