19/09/2026
WHAT IS HYROX? 🏃♂️💪
It's a running + endurance fitness race that combines:
✅ Running
✅ Functional workout stations
✅ Strength endurance
✅ Pacing & work capacity
Simple to understand. Easy to measure. Tough for every level.
PLAN YOUR TRAINING 📅
🔹 Base (Weeks 1–4) – Build aerobic foundation
🔹 Build (Weeks 5–9) – Develop threshold engine
🔹 Peak (Weeks 10–14) – Race simulation & compromised running
🔹 Taper (Weeks 15–16) – Reduce volume, sharpen intensity
🔹 Race Week (Week 17) – Execute pacing, finish strong
HOW FAST DO YOU NEED TO RUN? 🏃♂️
Goal Time Run Pace/km
1:00:00 3:58
1:15:00 4:55
1:30:00 5:55
1:45:00 6:53
2:00:00 7:50
Use these as a benchmark for your run fitness.
TRAIN YOUR NUTRITION 🍽️
⏰ 3 hours out: Rice, pasta, oats, water – skip heavy fats & dairy
⏰ 1 hour out: Banana, water, light carbs – nothing new
⏰ During race: Water + gels every 25–30 min (if over 90 min)
⏰ After race: Protein + carbs within 60 min – don't skip the refuel
RACE DAY STRATEGIES 🎯
✅ Negative split – start slower, finish faster
✅ Even pace – hold your goal pace start to finish
❌ Positive split – start fast, finish slow (avoid at all costs)
🔑 Golden rule: Nothing new on race day.
HYROX: Run. Work. Stronger. Together. 🧡
Save this for your next Hyrox prep! 📌
