The science of HYROX training

HYROX sits between pure endurance and functional fitness. Most training advice gets that balance wrong. These are short, evidence-based reads — one idea each, built on peer-reviewed research (2016–2025) — that fix the most common myths.

• Is HYROX a Strength Sport? The Cardio Myth, Debunked
  HYROX looks like a strength test — sleds, carries, wall balls. The science says it's aerobic-dominant. Here's what to train instead of a big 1RM.
• Runners Have a Bigger HYROX Edge Than CrossFitters
  Most assume a CrossFit background is the ideal HYROX base. The research points the other way: running volume is the number-one component. Here's how to close the gap.
• How to Build Your HYROX Aerobic Base with Zone 2
  Zone 2 is the boring, low-intensity running that wins HYROX. Here's why most athletes skip it — and a simple step-by-step to build the base that carries the whole race.
• The Interference Effect Myth: Train Strength and Cardio Together
  "Lifting and cardio in the same session cancel each other out." A 2021 meta-analysis says otherwise — and for HYROX, concurrent training is the point. Here's how to schedule it.
• How to Fuel a HYROX Race: 5 Science-Based Rules
  A HYROX race is 60–90 minutes of glycogen-draining work. Under-fuel and you fade at the wall balls. Five evidence-based fueling rules to hold pace to the finish.
• Why VO2 Max Is Overrated for HYROX
  Everyone chases a higher VO2 max. For HYROX, the number that predicts performance is how much of it you can sustain — and polarized training is how you raise it.

New to the sport? Start with the beginner's guide or grab the free 8-week plan. Ready to race? Find a doubles partner.