HYROX® Bible
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
543 terms found
A
A-Skips
A bodyweight cardio exercise used in HYROX training.
Ab Crunch Machine
A core exercise used in HYROX training.
Ab Rollout
A core exercise used in HYROX training.
Ab Wheel
A small wheel with handles used for ab rollouts. One of the most effective core strengthening tools for building the trunk stability demanded by HYROX stations.
Abdominals
The rectus abdominis (six-pack) and transverse abdominis muscles of the anterior core. Provide trunk flexion and anti-extension stability essential for every HYROX station - from SkiErg crunch power to Farmers Carry postural endurance.
Abduction
Abduction is a movement that takes a limb away from the body midline, such as raising the arm to the side in a lateral raise.
Abductors
The hip abductors (gluteus medius, minimus, and TFL) move the leg away from the body midline and stabilize the pelvis during single-leg movements.
Active Recovery
Low-intensity movement performed on rest days to promote blood flow and reduce muscle soreness without adding training stress.
Adduction
Adduction is a movement that brings a limb toward the body midline, such as the squeeze phase of a cable fly or inner thigh exercise.
Adductors
The inner thigh muscles (adductor magnus, longus, and brevis) that stabilize the legs during lateral and forward movement. Prevent knee collapse during lunges and provide medial stability across all running segments.
Adductors
The adductors are the inner thigh muscles that pull the legs toward the midline, stabilize the pelvis, and assist in lunging and squatting movements.
Aerobic Base
The foundation of cardiovascular fitness built through consistent low-to-moderate intensity training. Essential for HYROX endurance.
Aerobic Capacity
The maximum amount of oxygen the body can utilize during sustained exercise. Directly determines endurance performance in HYROX running segments.
Aerobic Endurance
The ability to sustain moderate-intensity exercise for extended periods using oxygen-based energy systems. The primary fitness quality tested across a full HYROX® race.
Aerobic Fitness
The body’s ability to use oxygen efficiently during sustained exercise. The foundation of HYROX® performance - built through Zone 2 training, running, and longer station circuits.
Age Group
Sub-categories within HYROX divisions that rank athletes against others in their age bracket (e.g., 30-34, 35-39).
Air Squat
A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
American Kettlebell Swing
A hinge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
AMRAP
As Many Reps (or Rounds) As Possible within a set time. A common training format for building work capacity.
Anaerobic Capacity
The total amount of energy available from anaerobic metabolism. Higher anaerobic capacity lets HYROX® athletes sustain intense station efforts without collapsing.
Anaerobic Threshold
The exercise intensity above which anaerobic energy production significantly supplements aerobic metabolism, leading to rapid fatigue.
Anterior
Anterior refers to the front side of the body. The anterior chain includes muscles like the quadriceps, hip flexors, and abdominals.
Anterior Chain
The muscles on the front of the body - quads, hip flexors, abs, and chest. The anterior chain drives knee extension, running, and pushing movements in HYROX®.
Arnold Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Assault Bike
An air-resistance stationary bike using both arms and legs. Popular in HYROX training for high-intensity cardio intervals.
ATP
Adenosine triphosphate - the molecule that directly fuels every muscle contraction. All energy systems (aerobic and anaerobic) ultimately produce ATP to power HYROX® performance.
Atrophy
The loss of muscle size and strength due to inactivity, injury, or insufficient training stimulus. The opposite of hypertrophy.
Atrophy
Atrophy is the decrease in muscle size due to disuse, immobilization, or insufficient training stimulus, resulting in strength and performance loss.
Autonomic Nervous System
The system controlling involuntary functions (heart rate, digestion, recovery). Its two branches - sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) - must be balanced for optimal HYROX® recovery.
Average HYROX Time
The typical completion time for a HYROX race, varying by division and gender. Open division averages range from roughly 90 minutes for experienced athletes to 120+ minutes for first-timers.
Average HYROX® Finish Time Doubles
Average HYROX® Doubles finish times and how partner performance affects overall race results.
Average HYROX® Pro Time
Average finish times in the HYROX® Pro division and what separates competitive from elite-level athletes.
Average HYROX® Relay Time
Average HYROX® Relay finish times and what to expect when racing as a team of four.
Average HYROX® Time for Men
Average HYROX® finish times for men by division and age group, with percentile rankings from ROXBASE data.
Average HYROX® Time Women
Average HYROX® finish times for women across all divisions and age groups, based on 700,000+ race results.
B
B-Skips
A bodyweight cardio exercise used in HYROX training.
Back Extension
A hinge exercise used in HYROX training.
Back Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Band Pull Apart
A pull exercise used in HYROX training.
Banded Lateral Walk
A compound exercise used in HYROX training.
Barbell
A long metal bar loaded with weight plates on each end. The foundation for compound lifts like squats, deadlifts, bench press, and thrusters used in HYROX training.
Barbell Bench Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Bent Over Row
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Curl
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Deadlift
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sled Pull station.
Barbell Decline Bench Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Hip Thrust
A hinge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Incline Bench Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Lunge
A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
Barbell Push Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Reverse Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sandbag Lunges station.
Barbell Romanian Deadlift
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Shoulder Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Barbell Shrug
A isolation exercise used in HYROX training.
Barbell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sled Push station.
Barbell Upright Row
A pull exercise used in HYROX training.
Barbell Walking Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sandbag Lunges station.
Bench
A flat or adjustable padded platform used for pressing and rowing exercises. Adjustable versions allow incline and decline positions for training variety.
Bench Dip
A push exercise used in HYROX training.
Biceps
The two-headed muscle on the front of the upper arm responsible for elbow flexion and forearm supination. Engaged during Sled Pull hand-over-hand rope work, Rowing stroke, and maintaining grip during Farmers Carry.
Bicycle Crunch
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Bike
A cardio exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Rowing station.
Bilateral Training
Exercises that work both limbs simultaneously (squats, deadlifts, bench press). Allows heavier loads for maximum strength and power development for HYROX®.
Body Composition
The ratio of fat mass to lean mass (muscle, bone, water) in the body. For HYROX®, optimizing body composition - more muscle, less excess fat - improves power-to-weight ratio.
Body Fat Percentage
The proportion of total body weight that is fat tissue. Lower body fat (within healthy ranges) improves power-to-weight ratio for HYROX® running and bodyweight stations.
Bodyweight Bulgarian Split Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Bodyweight Calf Raise
A bodyweight isolation exercise used in HYROX training.
Box Jump
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Brachialis
The brachialis is the deep upper arm muscle beneath the biceps that contributes significantly to elbow flexion strength.
Brachioradialis
The brachioradialis is the prominent forearm muscle responsible for elbow flexion, especially during neutral-grip movements like hammer curls.
Brick Session
A training session combining two disciplines back-to-back (e.g., running + sled push) to simulate race-day fatigue.
Broad Jump
A bodyweight explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Burpee Broad Jumps station.
Burpee
A bodyweight explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Burpee Broad Jumps station.
Burpee Box Jump
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Burpee Broad Jumps station.
Burpee Broad Jump
The fourth HYROX station. Athletes perform 80m of burpee broad jumps - a burpee followed by a standing broad jump forward.
Burpee Broad Jump Muscles Worked: Full Breakdown
The muscles worked during a burpee broad jump: quads, glutes, chest, shoulders, triceps, hip flexors, and core - combining a push-up with an explosive jump.
Burpee over Dumbbell
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Burpee Broad Jumps station.
Burpee to Plate
A explosive exercise used in HYROX training. Directly supports the Burpee Broad Jumps station.
Butt Kicks
A bodyweight cardio exercise used in HYROX training.
C
Cable Bicep Curl
A pull exercise used in HYROX training.
Cable Chest Press
A push exercise used in HYROX training.
Cable Fly
A isolation exercise used in HYROX training.
Cable Kickback
A isolation exercise used in HYROX training.
Cable Lateral Raise
A isolation exercise used in HYROX training.
Cable Machine
A gym apparatus with adjustable pulleys and cable attachments. Provides constant tension through the full range of motion for isolation and functional exercises.
Cable Pull Through
A hinge exercise used in HYROX training.
Cable Reverse Fly
A pull exercise used in HYROX training.
Cable Rope Tricep Extension
A isolation exercise used in HYROX training.
Cable Row
A pull exercise used in HYROX training.
Cable Upright Row
A pull exercise used in HYROX training.
Cadence
Steps per minute while running (also: strokes per minute on a rower/SkiErg). Optimal cadence (~170-180 spm) improves running economy and reduces injury risk in HYROX®.
Caloric Deficit
Consuming fewer calories than the body burns, resulting in weight loss. Must be managed carefully during HYROX® training to avoid muscle loss and performance decline.
Calves
The gastrocnemius and soleus muscles of the lower leg, responsible for ankle plantarflexion. Provide push-off power during 8km of running, stability during Farmers Carry, and drive during Sandbag Lunges and Wall Ball squats.
Capillary Density
The number of tiny blood vessels surrounding muscle fibers. Greater capillary density improves oxygen delivery and waste removal during prolonged HYROX® efforts.
Carb Loading
Increasing carbohydrate intake in the 24-48 hours before a HYROX race to maximize glycogen stores and sustain energy across all 16 segments.
Carbohydrate Loading
Increasing carb intake in the days before a race to maximize glycogen stores. A proven strategy for endurance events like HYROX® that last 60-120+ minutes.
Cardiac Output
The volume of blood the heart pumps per minute (heart rate × stroke volume). Higher cardiac output delivers more oxygen to working muscles during HYROX® races.
Cardio Base
The foundation of aerobic fitness established through consistent low-to-moderate intensity training, enabling sustained performance across all 8 HYROX running segments.
Cardiovascular Endurance
The ability of the heart, lungs, and blood vessels to sustain prolonged exercise. The aerobic backbone of every HYROX® race, built primarily through Zone 2 running.
Carioca
A bodyweight cardio exercise used in HYROX training.
Catch Position
The starting position of the rowing stroke - shins vertical, arms extended, body leaning slightly forward. A strong catch sets up an efficient drive on every HYROX® row.
Chest
The pectoralis major and minor muscles responsible for shoulder flexion, adduction, and horizontal pressing. Powers the push-off in Sled Push, the floor press phase of every Burpee Broad Jump, and contributes to SkiErg force production.
Chin Up
A pull exercise used in HYROX training.
Clam Shell
A bodyweight compound exercise used in HYROX training.
Close Grip Bench Press
A push exercise used in HYROX training.
Close Grip Lat Pulldown
A pull exercise used in HYROX training.
Competition Sled
The weighted sled used for Sled Push and Sled Pull stations. Loaded to specific weights based on division and gender.
Compound Exercise
Multi-joint movements that work several muscle groups simultaneously (squats, deadlifts, pull-ups). The most time-efficient and HYROX®-specific way to build strength.
Compound Movement
An exercise that engages multiple joints and muscle groups simultaneously. Examples: squat, deadlift, sled push.
Concentration Curl
A pull exercise used in HYROX training.
Concentric
The phase of a movement where the muscle shortens under load. The upward phase of a squat or the pull phase of a row.
Concept2 Rower
The official rowing machine used in HYROX competition. An air-resistance ergometer measuring distance, pace, and power.
Concept2 SkiErg
The official ski ergometer used in HYROX competition. Simulates cross-country skiing with a dual-handle pull-down mechanism.
Connective Tissue
Structural tissue (tendons, ligaments, fascia, cartilage) that supports and connects muscles and joints. Adapts slower than muscle - requiring gradual training progression.
Cool Down
A low-intensity activity performed after training to gradually lower heart rate and begin the recovery process.
Core Stability
The ability of the trunk muscles to maintain spinal alignment and transfer force efficiently, essential for every HYROX station and running with fatigue.
Cortisol
A stress hormone that rises during intense exercise and chronic stress. Chronically elevated cortisol breaks down muscle and impairs recovery - a warning sign of overtraining.
Cross-Training
Training in activities outside your primary sport to improve overall fitness. Swimming, cycling, and yoga complement HYROX.
Crunch
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
D
Dead Bug
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dead Hang
A compound exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Decline Push Up
A bodyweight push exercise used in HYROX training.
Deload
A planned reduction in training volume or intensity (typically 40-60%) lasting one week. Allows recovery and supercompensation before the next HYROX® training block.
Deload Week
A planned week of reduced training intensity and volume to allow recovery and adaptation between hard training blocks.
Deltoids
The deltoid muscles are the rounded shoulder muscles responsible for arm elevation and rotation, consisting of three heads: anterior, lateral, and posterior.
Depth Jump
A explosive exercise used in HYROX training.
Devil's Press
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Diamond Push Up
A bodyweight push exercise used in HYROX training.
Dip
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
DOMS
Delayed Onset Muscle Soreness. The muscle pain and stiffness felt 24-72 hours after intense or unfamiliar exercise.
Donkey Kick
A bodyweight compound exercise used in HYROX training.
Dorsiflexion
Dorsiflexion is the movement of pulling the foot and toes upward toward the shin, essential for proper squat depth and running mechanics.
Dorsiflexion
Bending the ankle to pull the toes toward the shin. Adequate dorsiflexion is critical for squat depth, running stride, and wall ball mechanics in HYROX®.
Drive Phase
The power-generating portion of the rowing or SkiErg stroke where legs push and arms pull. Proper drive phase sequencing maximizes output per stroke in HYROX®.
Drop Set
Performing an exercise to near failure, then reducing the weight and continuing for additional reps without rest.
Dumbbell Bench Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Bent Over Reverse Fly
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Bicep Curl
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Box Step Up
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Bulgarian Split Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Curtsy Lunge
A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
Dumbbell Deadlift
A pull exercise used in HYROX training. Transfers to the Sled Pull station.
Dumbbell Decline Bench Press
A push exercise used in HYROX training.
Dumbbell Deficit Reverse Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sandbag Lunges station.
Dumbbell Farmer's Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Farmers Carry station.
Dumbbell Fly
A isolation exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Front Raise
A isolation exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Front Squat
A squat exercise used in HYROX training. Transfers to the Sled Push station.
Dumbbell Glute Bridge
A hinge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Goblet Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Good Morning
A hinge exercise used in HYROX training.
Dumbbell Hammer Curl
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Hip Thrust
A hinge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Incline Bench Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Incline Fly
A isolation exercise used in HYROX training.
Dumbbell Kickback
A isolation exercise used in HYROX training.
Dumbbell Lateral Raise
A isolation exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sandbag Lunges station.
Dumbbell Preacher Curl
A pull exercise used in HYROX training.
Dumbbell Pullover
A pull exercise used in HYROX training.
Dumbbell Push Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Reverse Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sandbag Lunges station.
Dumbbell Romanian Deadlift
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Row
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Shoulder Press
A push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Shrug
A isolation exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Side Bend
A core exercise used in HYROX training.
Dumbbell Skullcrusher
A compound exercise used in HYROX training.
Dumbbell Snatch
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Step Up
A lunge exercise used in HYROX training.
Dumbbell Suitcase Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Farmers Carry station.
Dumbbell Sumo Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sled Push station.
Dumbbell Tricep Extension
A isolation exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Dumbbell Upright Row
A pull exercise used in HYROX training.
Dumbbell Walking Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sandbag Lunges station.
Dumbbells
Free weights used in HYROX training for upper body and compound exercises. Not used in official competition stations.
Dynamic Stretching
Active stretches performed through movement (leg swings, arm circles, walking lunges). The preferred warm-up method before HYROX® training - prepares muscles without reducing power output.
E
Easy Run
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Eccentric
The phase of a movement where the muscle lengthens under load. The lowering phase of a squat or the return of a row.
Electrolytes
Essential minerals (sodium, potassium, magnesium, calcium) lost through sweat that regulate muscle contraction, hydration, and nerve function during HYROX® races.
EMOM
Every Minute On the Minute. A training format where a set of exercises is performed at the start of each minute.
EPOC
Excess Post-Exercise Oxygen Consumption - the elevated calorie burn that continues after a workout ends. High-intensity HYROX® training produces significant EPOC.
Erector Spinae
The erector spinae is a group of muscles running along the spine responsible for spinal extension, posture, and stabilization during lifting.
Erector Spinae
The muscles running along the spine responsible for spinal extension and postural support. Critical for maintaining an upright torso during Farmers Carry, generating hip hinge power on Sled Pull, and sustaining running form through fatigue.
Ergometer
A machine that measures work output - commonly the rowing machine (Concept2) and SkiErg used in HYROX®. Provides precise power, pace, and calorie data for training.
Extension
Extension is a joint movement that increases the angle between two body segments, such as straightening the arm or standing up from a squat.
F
Face Pull
A pull exercise used in HYROX training.
Farmers Carry
The sixth HYROX station. Athletes carry two heavy kettlebells 200m. Weight varies by division (2x24kg men, 2x16kg women).
Farmers Carry by Age: Calculator
Age-adjusted benchmarks for farmers carry weight, helping athletes gauge where their grip and carry strength ranks relative to others in their age group.
Farmers Carry Muscles Worked: Anatomy
The muscles worked during a farmers carry: forearms, traps, lats, core, glutes, and calves - building total-body stability and grip endurance.
Fartlek
A bodyweight cardio exercise used in HYROX training.
Fascia
A web of connective tissue that surrounds muscles, bones, and organs. Healthy fascia improves force transfer and movement quality; tight fascia restricts mobility.
Fast-Twitch Muscle Fibers
Fast-twitch (Type II) muscle fibers generate high force rapidly but fatigue quickly, dominant in explosive movements like jumps and heavy sled pushes.
Finish Line
The final timing point in a HYROX race, crossed after completing the 8th running lap following the last station.
Fire Hydrant
A bodyweight compound exercise used in HYROX training.
Flexibility
The passive range of motion available at a joint. While important, flexibility without strength (mobility) can increase injury risk during dynamic HYROX® movements.
Flexion
Flexion is a joint movement that decreases the angle between two body segments, such as bending the elbow or bringing the knee toward the chest.
Foam Roller
A cylindrical self-massage tool used for myofascial release. Essential recovery equipment for HYROX athletes to reduce muscle tightness between training sessions.
Foam Rolling
Self-myofascial release using a foam cylinder to reduce muscle tightness, improve mobility, and aid recovery between sessions.
Forearm Flexors
The forearm flexors are a group of muscles on the inner forearm responsible for wrist flexion and grip strength, critical for carries and pulling.
Forearms
The wrist flexor and extensor muscles controlling grip strength and wrist stability. The silent performance limiter in HYROX - if grip fails on Farmers Carry or Sled Pull, the station stalls regardless of how strong everything else is.
Front Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sled Push station.
Frontal Plane
The frontal plane divides the body into front and back. Movements in this plane include lateral raises, lateral lunges, and jumping jacks.
Functional Fitness
Training that mimics real-world movement patterns. HYROX stations are functional exercises - push, pull, carry, squat, lunge.
Functional Training
Exercises that mimic real-world or sport-specific movement patterns using multiple joints and planes of motion. HYROX® stations are essentially functional fitness tests.
G
Gait
The pattern of movement during walking or running, including foot strike, stride length, and arm swing. Analyzing gait helps optimize HYROX® running efficiency.
Gastrocnemius
The gastrocnemius is the larger, more superficial calf muscle responsible for explosive plantarflexion during running, jumping, and pushing.
Glute Bridge
A bodyweight hinge exercise used in HYROX training.
Glute Kickback Machine
A isolation exercise used in HYROX training.
Glutes
The gluteus maximus, medius, and minimus - the largest and most powerful muscle group in the body. Essential for hip extension in running, explosive power in Sled Push, stability during Farmers Carry, and driving out of every Wall Ball squat.
Gluteus Maximus
The gluteus maximus is the largest muscle in the body, forming the bulk of the buttock and responsible for hip extension, external rotation, and powerful lower-body movements.
Glycogen
Stored carbohydrate in muscles and liver that serves as the primary fuel source during HYROX® races. Depletion causes the dreaded "wall" in endurance events.
Glycolysis
The metabolic pathway that breaks down glucose for quick energy without oxygen. Glycolysis fuels high-intensity HYROX® station efforts but produces lactate as a byproduct.
Golgi Tendon Organ
The Golgi tendon organ is a sensory receptor at the muscle-tendon junction that monitors tension and triggers muscle relaxation to prevent injury.
Good HYROX® Times
What counts as a good HYROX® finish time? Data-driven benchmarks by division and experience level from ROXBASE analytics.
Good Morning
A hinge exercise used in HYROX training.
Grip Endurance
The ability to maintain a strong grip over extended time. Essential for HYROX® farmer’s carry, sled pull, SkiErg, and rowing - often the first thing to fail in a race.
Grip Strength
The force the hands and forearms can exert when gripping. Critical for HYROX Farmers Carry, Sled Pull, and Wall Balls performance.
Ground Contact Time
The duration each foot spends on the ground during running. Shorter ground contact time generally indicates more efficient, elastic running - a marker of running economy.
Growth Hormone
A hormone released during deep sleep and high-intensity exercise that promotes muscle repair, fat metabolism, and tissue recovery. Critical for HYROX® adaptation.
H
Hack Squat
A squat exercise used in HYROX training.
Hamstring Walkout
A bodyweight compound exercise used in HYROX training.
Hamstrings
The three muscles on the back of the thigh (biceps femoris, semitendinosus, semimembranosus) responsible for knee flexion and hip extension. Critical for running stride power, Sled Pull force, and eccentric control during Sandbag Lunges.
Hand Release Push Up
A bodyweight push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Hanging Knee Raise
A core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Hanging Leg Raise
A core exercise used in HYROX training.
Hard Run
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Heart Rate Variability
The variation in time between consecutive heartbeats. A higher HRV indicates better autonomic nervous system recovery and readiness to train.
Heart Rate Zones
Training intensity ranges based on percentage of maximum heart rate. Zones 1-5 from easy recovery to max effort.
Heels Elevated Dumbbell Goblet Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Heels Elevated Kettlebell Goblet Squat
A squat exercise used in HYROX training.
High Knees
A bodyweight cardio exercise used in HYROX training.
Hill Repeats
A bodyweight cardio exercise used in HYROX training.
Hip Circle
A bodyweight compound exercise used in HYROX training.
Hip Flexors
The iliopsoas and rectus femoris muscles that lift the thigh toward the torso. Essential for running knee drive, the standing phase of every Burpee Broad Jump, and maintaining posture during Sandbag Lunges.
Hip Hinge
A fundamental movement pattern where you bend at the hips while keeping a neutral spine. The foundation for deadlifts, rowing, kettlebell swings, and HYROX® sled work.
HRV
Heart Rate Variability - the variation in time between heartbeats, used as a recovery and readiness metric. Higher HRV generally indicates better fitness and recovery.
Hybrid Athlete
An athlete who trains for and excels at both endurance and strength disciplines, embodying the fitness profile required for HYROX competition.
Hybrid Training
Combining endurance (running, rowing) with strength training in a single program. The foundation of HYROX preparation.
Hypertrophy
The increase in muscle cell size through resistance training. For HYROX®, controlled hypertrophy builds station strength without adding excess weight that slows running.
Hypertrophy
Hypertrophy is the increase in muscle cell size resulting from resistance training, typically achieved through moderate loads (65-85% 1RM) and higher training volumes.
HYROX
A global fitness competition combining 8 x 1km runs with 8 functional workout stations, completed in sequence for time.
HYROX Adaptive
A division designed for athletes with physical disabilities, with modified stations and equipment as needed.
HYROX Affiliated Gym
A fitness facility officially partnered with HYROX to offer branded training programs, simulation workouts, and race preparation classes.
Hyrox Age Groups & Divisions
The age group brackets in HYROX that allow athletes to compete and be ranked against peers of similar age: 16-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+.
HYROX Animal
An unofficial performance tier system where athletes are categorized by animal names based on their finish time - from slower tiers up to the fastest "Apex Predator" designation.
Hyrox Burpee Broad Jump Rules
The official rules for the burpee broad jump station in HYROX: chest must touch the ground on each burpee, and each broad jump must land with feet together before the next rep.
HYROX Challenge
The demanding test of hybrid fitness that a HYROX race presents, requiring athletes to sustain effort across 8km of running and 8 functional stations without extended rest.
HYROX Competition
An organized indoor fitness race where athletes complete 8×1km runs alternated with 8 functional workout stations, competing for the fastest overall time.
HYROX Distances
The specific distances and reps for each HYROX station: 1000m SkiErg, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jump, 1000m Row, 200m Farmers Carry, 100m Sandbag Lunges, and 75-100 Wall Balls.
HYROX Doubles
A team format where two athletes alternate stations, sharing the 8 runs and 8 stations between them.
Hyrox Doubles Rules: Everything You Need to Know
The official rules for HYROX Doubles: two athletes alternate stations (one runs, one works), must start each segment together, and share the same weight standards as singles.
Hyrox Doubles Weight Standards: All Divisions
The weight standards for HYROX Doubles across all divisions. Partners share the same station weights as singles in their respective division.
HYROX Elite
The top-tier individual division with the heaviest station weights. Reserved for elite-level athletes with qualifying times.
HYROX Exercises
The functional movements used in HYROX competition and training, including SkiErg pulls, sled pushes and pulls, burpee broad jumps, rowing, carries, lunges, and wall ball shots.
Hyrox Farmers Carry Weight: All Divisions
The farmers carry weight for each HYROX division: 2×16kg kettlebells (women Open), 2×24kg (men Open), with heavier loads in Pro and Elite 15.
Hyrox Lunge Weight: All Divisions
The sandbag lunge weight for each HYROX division: 10kg (women Open), 20kg (women Pro), 20kg (men Open/Pro), with heavier loads for Elite 15 divisions.
HYROX Meaning
HYROX stands for Hybrid Roxzone - combining hybrid fitness (running + functional training) with the Roxzone transition area central to every race.
Hyrox Men's Wall Ball Weight
The wall ball weight and rep count for men in HYROX: 6kg ball, 100 reps to a 3.0m target (Open), with heavier balls in Pro and Elite.
HYROX Open
The standard individual division for recreational athletes. Uses lighter station weights than Pro or Elite divisions.
HYROX Pro
The intermediate individual division with heavier station weights. Requires faster qualifying times than Open.
HYROX Race
A single event in the HYROX series held at indoor venues worldwide, featuring the standardized 8-run, 8-station format across multiple divisions.
HYROX Relay
A team format where four athletes each complete 2 runs and 2 stations in sequence.
Hyrox Rowing Distance Explained
The rowing distance in HYROX is 1,000m on a Concept2 rower - the fifth station, performed after burpee broad jumps and before farmers carry.
Hyrox Rules: Complete Guide
The complete set of competition rules governing a HYROX race, including station standards, movement requirements, penalty loop criteria, and disqualification conditions.
HYROX Score
A normalized performance metric that allows comparison across different HYROX events, venues, and conditions.
HYROX Simulation Workout
A full mock race performed in training that replicates all 8 stations and running segments at race intensity, used to test pacing strategy and build race-day confidence.
Hyrox Sled Pull Weight Chart
The sled pull weight for each HYROX division. The sled pull uses different (lighter) weights than the sled push, pulled 50m hand-over-hand with a rope.
Hyrox Sled Push Distance Explained
The sled push distance in HYROX is 50m - the second station, pushing a weighted sled across the venue floor after the first 1km run.
Hyrox Sled Push Weight: All Divisions
The sled push weight for each HYROX division, including the sled itself plus added plates. Ranges from 102kg (women Open) to 202kg (men Elite 15).
HYROX Stations in Order
The fixed sequence of eight workout stations in every HYROX race: 1) SkiErg, 2) Sled Push, 3) Sled Pull, 4) Burpee Broad Jump, 5) Rowing, 6) Farmers Carry, 7) Sandbag Lunges, 8) Wall Balls.
HYROX Training
The systematic approach to preparing for a HYROX race, combining endurance running, functional strength, station-specific skill work, and hybrid sessions.
HYROX Training Club
A group training program - often at affiliated gyms - where athletes prepare for HYROX together with coached sessions and structured programming.
HYROX vs Spartan Race
HYROX is an indoor, standardized race with fixed stations and running loops, while Spartan Race is an outdoor obstacle course on varied terrain. Both test hybrid fitness but in different environments.
HYROX vs Tough Mudder
HYROX focuses on timed performance with functional fitness stations indoors, while Tough Mudder is a team-oriented outdoor obstacle course emphasizing completion over competition.
Hyrox Wall Ball Rules: Standards
The wall ball movement standards in HYROX: full squat depth below parallel, ball must hit target at or above the marked line, and hips must fully extend at the top.
Hyrox Wall Ball Size & Weight Guide
The wall ball specifications for HYROX: 4kg or 6kg soft medicine ball (by division), with a 2.7m (women) or 2.8m (men) target height.
Hyrox Wall Ball Target Height
The wall ball target height in HYROX: 2.7m for women and 3.0m for men, marked on the wall. The ball must hit at or above the line for each rep to count.
Hyrox Wall Ball Weight: All Divisions
The wall ball weight for each HYROX division: 4kg (women Open), 6kg (men Open), with heavier balls and higher targets in Pro and Elite 15.
Hyrox Weight Standards for Women: All Divisions
Detailed weight breakdowns for female HYROX athletes across Open, Pro, and Elite 15 divisions for every station.
Hyrox Weight Standards: All Divisions
The official weight standards for each HYROX station across all divisions (Open, Pro, Elite 15), varying by gender. Covers sled push/pull, farmers carry, sandbag, and wall ball weights.
Hyrox Weights for Women: All Division Standards
The complete weight standards for women across all HYROX divisions: Open, Pro, and Elite 15, covering all eight station weights and distances.
Hyrox Women's Lunge Weight & Tips
The sandbag lunge weight for women in HYROX: 10kg (Open/Pro) and heavier for Elite 15, carried on one shoulder for 100m of walking lunges.
HYROX Workout Plan
A periodized training program - typically 8 to 16 weeks - that progressively builds running endurance, station strength, and race-day readiness for HYROX.
HYROX World Championships
The annual pinnacle event where top-qualifying athletes from around the world compete for the HYROX world title.
HYROX® 2026
Complete guide to the HYROX® 2026 season - schedule, new cities, rule changes, and what to expect.
HYROX® 2026 Dates
Full schedule of HYROX® 2026 race dates across all US and international cities.
HYROX® Records
All-time HYROX® records across every division, from Open to Pro, based on ROXBASE analysis of 700,000+ race results.
HYROX® Results News
Latest HYROX® race results, record-breaking performances, and data-driven insights from the global HYROX® season.
I
Ice Bath
Cold water immersion (10-15°C for 10-15 minutes) used to reduce inflammation and accelerate recovery after hard HYROX® training. Timing matters - avoid immediately after strength sessions.
Inchworm
A bodyweight compound exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Incline Dumbbell Curl
A pull exercise used in HYROX training.
Incline Dumbbell Reverse Fly
A pull exercise used in HYROX training.
Incline Push Up
A bodyweight push exercise used in HYROX training.
Inflammation
The body’s immune response to tissue damage. Acute inflammation after training is necessary for adaptation; chronic inflammation from overtraining or poor nutrition hinders recovery.
Infraspinatus
The infraspinatus is one of four rotator cuff muscles located on the back of the shoulder blade, responsible for external rotation of the shoulder.
Interval Run
A bodyweight cardio exercise used in HYROX training.
Inverted Row
A pull exercise used in HYROX training.
Isolation Exercise
An exercise targeting a single muscle group through movement at one joint. Examples: bicep curl, leg extension.
Isometric
A muscle contraction where the joint angle doesn't change. Examples: plank, wall sit, holding a farmers carry position.
IT Band
The iliotibial (IT) band is a thick band of connective tissue running from the hip to the knee along the outer thigh, stabilizing the knee during running.
J
K
Kettlebell
A cast-iron weight with a handle used in Farmers Carry and general functional training. Available in various weights.
Kettlebell Deadlift
A pull exercise used in HYROX training. Transfers to the Sled Pull station.
Kettlebell Farmer's Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Farmers Carry station.
Kettlebell Goblet Squat
A squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Kettlebell Halo
A core exercise used in HYROX training.
Kettlebell Lunge
A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
Kettlebell Snatch
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Kettlebell Suitcase Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Farmers Carry station.
Kettlebell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sled Push station.
Kinetic Chain
The interconnected system of joints, muscles, and nerves that work together to produce movement. HYROX® exercises like sled push require efficient full-body kinetic chain coordination.
L
Lactate
A byproduct of anaerobic glycolysis that accumulates in muscles during high-intensity effort. Managing lactate buildup is critical for maintaining HYROX® race pace.
Lactate Threshold
The exercise intensity at which lactate begins accumulating faster than it can be cleared. Training this zone improves race pace.
Lat Pulldown
A pull exercise used in HYROX training.
Lateral
Lateral means relating to the side of the body. Lateral movements include side lunges, lateral raises, and lateral shuffles.
Lateral Shuffle
A bodyweight cardio exercise used in HYROX training.
Latissimus Dorsi
The latissimus dorsi (lats) are the broad, flat muscles of the back responsible for pulling movements, shoulder extension, and adduction.
Latissimus Dorsi
The large V-shaped back muscle (lats) responsible for shoulder extension, adduction, and internal rotation. The primary mover on the SkiErg and Sled Pull - the two most lat-demanding stations in HYROX.
Lean Mass
Total body weight minus fat mass - includes muscle, bone, water, and organs. Building lean mass while controlling fat is the ideal HYROX® body composition strategy.
Leg Curl Machine
A pull exercise used in HYROX training.
Leg Extension Machine
A squat exercise used in HYROX training.
Leg Press
A squat exercise used in HYROX training.
Leg Raise
A bodyweight core exercise used in HYROX training.
Linear Periodization
A training structure that progressively increases intensity while decreasing volume over weeks or months. A classic approach for building strength toward a HYROX® race.
Loaded Carry
Walking or running while holding a heavy load (farmer’s carry, sandbag carry). Builds total-body stability, grip endurance, and mental toughness - a signature HYROX® challenge.
Lumbar Spine
The lumbar spine is the lower back region consisting of five vertebrae (L1-L5), bearing the most load and requiring stability during lifting.
Lunge Jump
A bodyweight lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sandbag Lunges station.
M
Machine Fly
A isolation exercise used in HYROX training.
Machine Row
A pull exercise used in HYROX training.
Machine Shoulder Press
A push exercise used in HYROX training.
Max Heart Rate
The highest number of beats per minute your heart can achieve during maximal exertion. Used to calculate training heart rate zones.
Medial
Medial means toward the midline of the body. The adductors are medial thigh muscles that pull the legs inward.
Metabolic Conditioning
Training designed to improve energy system efficiency. Combines strength and cardio in circuit-style workouts. Also known as MetCon.
Mind-Muscle Connection
The mind-muscle connection is the conscious focus on contracting a specific muscle during exercise, improving muscle activation and training effectiveness.
Mitochondria
Cellular powerhouses that produce aerobic energy (ATP). More mitochondria means better endurance - Zone 2 training is the primary way to increase mitochondrial density.
Mixed Doubles
A HYROX Doubles format where the team consists of one male and one female athlete.
Mobility
The ability to actively move a joint through its full range of motion with control. Goes beyond passive flexibility - mobility combines strength and flexibility for functional movement.
Mobility Work
Exercises and stretches designed to improve joint range of motion and movement quality. Critical for HYROX station performance.
Motor Unit
A motor neuron and all the muscle fibers it controls. Recruiting more motor units increases force production - trained through heavy lifting and explosive HYROX® drills.
Mountain Climber
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Muscle Activation
The process of engaging specific muscles to perform a movement. Proper activation ensures the right muscles fire during HYROX® exercises, preventing compensation patterns.
Muscle Memory
Muscle memory is the neuromuscular phenomenon where previously trained movements are relearned faster, due to retained motor patterns and myonuclei in muscle fibers.
Muscular Endurance
The ability of muscles to sustain repeated contractions over time without fatiguing. Critical for completing 75-100 Wall Balls and 80m of Burpee Broad Jumps.
Myofascial Release
Self-massage techniques using foam rollers, lacrosse balls, or massage guns to release tension in fascia and muscle tissue. Improves recovery and mobility between HYROX® sessions.
N
Negative Split
Running the second half of a race faster than the first. A pacing strategy that prevents early burnout.
Neuromuscular
The connection between the nervous system and muscles that controls movement quality, coordination, and force production during HYROX® exercises.
Nordic Hamstring Curl
A bodyweight pull exercise used in HYROX training.
O
Obliques
The obliques are the lateral abdominal muscles (internal and external) responsible for trunk rotation, lateral flexion, and anti-rotation core stability.
Obliques
The internal and external oblique muscles on the sides of the torso responsible for rotation, lateral flexion, and anti-rotation. Stabilize the trunk during asymmetric Sandbag Lunges, single-shoulder carries, and rotational forces while running.
One Rep Max
The maximum weight an athlete can lift for a single repetition of an exercise. Used to calculate training percentages. Also known as 1RM.
Overall Time
The total elapsed time from start to finish in a HYROX race, including all runs, stations, and transitions.
Overhead Cable Tricep Extension
A isolation exercise used in HYROX training.
Overreaching
Short-term performance decline from intensified training. Functional overreaching is planned and leads to supercompensation; non-functional overreaching borders on overtraining.
Overtraining
A chronic state of fatigue from excessive training without adequate recovery. Symptoms include declining performance, poor sleep, and elevated resting heart rate.
Oxygen Debt
The extra oxygen the body needs after intense exercise to restore normal metabolic function. Created during hard HYROX® station efforts and repaid during running segments.
P
Pacing Strategy
A pre-planned approach to distributing effort across all 8 running segments and stations to optimize overall time.
Pallof Press
A core exercise used in HYROX training.
Pectorals
The pectoral muscles (pecs) are the chest muscles consisting of pectoralis major and minor, responsible for pushing, pressing, and arm adduction.
Penalty Loop
An additional running segment imposed for rule violations during a station, adding time to the overall result.
Pendlay Row
A pull exercise used in HYROX training.
Periodization
Structuring training into phases (base, build, peak, taper) to optimize performance for a target race date.
Personal Record
An athlete's best-ever time for a HYROX race or individual station. Also referred to as PR or PB (Personal Best).
Pike Push Up
A bodyweight push exercise used in HYROX training.
Pistol Squat
A bodyweight squat exercise used in HYROX training.
Plank
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Plank Shoulder Taps
A bodyweight core exercise used in HYROX training.
Plantar Flexion
Pointing the foot downward by extending the ankle - the pushing-off motion in running, jumping, and sled push. Powered primarily by the calves and soleus.
Plantarflexion
Plantarflexion is the movement of pointing the foot and toes downward, used during calf raises, jumping, and the push-off phase of running.
Plate Halo
A core exercise used in HYROX training.
Plyo Box
A sturdy elevated platform used for box jumps, step-ups, and depth jumps. Available in various heights for scaling plyometric training intensity.
Plyometrics
Plyometrics are explosive exercises using the stretch-shortening cycle to develop power, including box jumps, broad jumps, and depth jumps.
Plyometrics
Explosive jump-based exercises (box jumps, bounds, depth jumps) that train the stretch-shortening cycle. Builds the reactive power needed for fast HYROX® transitions.
Positive Split
Running the second half of a race slower than the first half. Common in HYROX® when athletes start too fast and fatigue accumulates through later stations.
Posterior
Posterior refers to the back side of the body. The posterior chain includes muscles like the hamstrings, glutes, and erector spinae.
Posterior Chain
The group of muscles along the back of the body - glutes, hamstrings, and lower back - heavily engaged during Sled Push, Sled Pull, Sandbag Lunges, and running.
Power Output
The rate at which work is performed, measured in watts. Key metric on SkiErg and rower for pacing HYROX stations.
Power-to-Weight Ratio
The amount of power an athlete can produce relative to their body weight. Critical for HYROX performance across running and bodyweight-dependent stations.
Progressive Overload
Gradually increasing training stress (weight, volume, intensity) over time to drive continued adaptation and improvement.
Pronation
Pronation is the inward rolling of the foot during the gait cycle. Moderate pronation is normal; overpronation can cause knee and ankle issues.
Pronation
The natural inward roll of the foot during running. Overpronation increases injury risk during the 8 km of HYROX® running - proper footwear and ankle strength help control it.
Prone
Prone is a body position lying face down. Exercises performed prone include back extensions, prone Y-T-W raises, and superman holds.
Prone Y-T-W Raise
A bodyweight isolation exercise used in HYROX training.
Proprioception
The body’s ability to sense its position and movement in space. Strong proprioception improves balance, coordination, and injury prevention during HYROX® stations.
Prowler Sled
A training sled with upright handles, similar to the HYROX competition sled. Used for push and pull conditioning.
Pull Up
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Pull-Up Bar
An overhead bar used for pull-ups, chin-ups, and hanging exercises. A staple in functional fitness and HYROX accessory training.
Push Up
A bodyweight push exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Q
Quadriceps
The quadriceps are the four-headed muscle group on the front of the thigh responsible for knee extension and a primary mover in squats, lunges, and sled pushes.
Quadriceps
The four-headed muscle group on the front of the thigh responsible for knee extension and hip flexion. The most heavily taxed muscle in HYROX - powering Sled Push, Wall Balls, Sandbag Lunges, Burpee Broad Jumps, and all 8km of running.
Qualification Time
The minimum race time required to qualify for HYROX Pro, Elite, or World Championship divisions.
R
Race Bib
The identification number worn by athletes during a HYROX event, used for timing and tracking.
Race Briefing
A mandatory pre-race meeting where officials explain rules, station weights, course layout, and safety procedures.
Race Day Nutrition
The planned fueling strategy before and during a HYROX race, including pre-race carb loading, hydration, and intra-race energy gels or drinks.
Race Pace
The target speed or effort level planned for each running segment during a HYROX event.
Race Venue
The indoor arena or exhibition hall hosting a HYROX event, designed to accommodate the running track and all eight stations.
Rack Pull
A compound exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Range of Motion
The full movement potential of a joint, measured in degrees. Greater ROM improves exercise efficiency and reduces injury risk during HYROX® stations.
Ranking
An athlete's position relative to others in their division, age group, or globally across all HYROX events.
Rate of Force Development
How quickly a muscle can produce maximum force. Critical for explosive HYROX® movements - sled starts, wall ball throws, and transitions between stations.
Rate of Perceived Exertion
A subjective 1-10 scale for measuring exercise intensity based on how hard the effort feels. Also known as RPE.
Recovery Heart Rate
How quickly heart rate drops after intense exercise. A faster recovery heart rate indicates better cardiovascular conditioning.
Recovery Phase (Rowing)
The return portion of the rowing stroke where the body slides forward to the catch position. A controlled recovery phase allows brief rest between powerful drive strokes.
Rectus Abdominis
The rectus abdominis is the "six-pack" muscle running vertically along the front of the abdomen, responsible for spinal flexion and core stability.
Renegade Row
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Resistance Band
An elastic band providing variable resistance throughout a movement. Used for warm-ups, mobility work, and assisted or resisted variations of HYROX training exercises.
Resting Heart Rate
The number of heartbeats per minute when fully at rest. A lower resting heart rate generally indicates better cardiovascular fitness.
Reverse Crunch
A bodyweight core exercise used in HYROX training.
Reverse Plank
A bodyweight core exercise used in HYROX training.
Rhomboids
Muscles between the shoulder blades that retract and stabilize the scapulae. Essential for maintaining upright posture during Farmers Carry, pulling form on the Sled Pull, and efficient SkiErg technique.
Rolling Start
A start format where athletes within a wave begin at short intervals rather than simultaneously.
Rotation
Rotation is a twisting movement around a central axis, such as trunk rotation during Russian twists or internal/external shoulder rotation.
Rotator Cuff
The rotator cuff is a group of four muscles and tendons (supraspinatus, infraspinatus, teres minor, subscapularis) that stabilize the shoulder joint.
Rowing
The fifth HYROX station. Athletes row 1,000m on a Concept2 rowing machine.
Rowing Stroke
The complete movement cycle on a rowing machine: catch, drive, finish, recovery. Efficient stroke technique is crucial for the 1,000 m HYROX® rowing station.
Roxzone
The transition area inside a HYROX venue where athletes move between running and workout stations.
RPE
Rate of Perceived Exertion - a subjective 1-10 scale for measuring workout intensity without a heart rate monitor. Commonly used to regulate HYROX® training effort.
Running Efficiency
How effectively a runner converts energy into forward motion. Improved through cadence work, strength training, and proper gait mechanics - saving energy between HYROX® stations.
Running Lanes
Dedicated indoor running tracks between workout stations. Each lap is 1km, totaling 8km of running per race.
Russian Kettlebell Swing
A hinge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Russian Twists with Wall Ball
A core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Wall Balls station.
S
Sagittal Plane
The sagittal plane divides the body into left and right halves. Movements in this plane include squats, lunges, running, and bicep curls.
Same-Sex Doubles
A HYROX Doubles format where both team members are the same gender (men/men or women/women).
Sandbag
A sand-filled bag carried on the shoulder during the Sandbag Lunges station. Typically 10kg (women) or 20kg (men).
Sandbag Lunges
The seventh HYROX station. Athletes perform 100m of walking lunges while carrying a sandbag on their shoulder.
Sandbag Lunges Muscles Worked
The muscles worked during sandbag lunges: quads, glutes, hamstrings, core, and shoulders - a unilateral lower-body exercise with an asymmetric load.
Sandbag Walking Lunge
A lunge exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Sandbag Lunges station.
Scapular
Scapular refers to the shoulder blade (scapula). Scapular stability and mobility are critical for overhead movements, pulls, and pushing.
Scissor Kick
A bodyweight core exercise used in HYROX training.
Season Results
All race results for an athlete within a single HYROX competitive season, used for ranking and world championship qualification.
Seated Back Extension
A hinge exercise used in HYROX training.
Seated Calf Raise
A isolation exercise used in HYROX training.
Seated Tricep Press
A isolation exercise used in HYROX training.
Serratus Anterior
The serratus anterior is a fan-shaped muscle along the ribcage that protracts and stabilizes the scapula during pushing and overhead movements.
Shoulders
The deltoid muscle group (anterior, lateral, posterior) capping the shoulder joint. Involved in nearly every HYROX station - overhead extension on SkiErg, forward drive on Sled Push, throwing on Wall Balls, and stabilizing during Farmers Carry.
Side Plank
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Single Arm Cable Row
A pull exercise used in HYROX training.
Single Leg Deadlift
A bodyweight pull exercise used in HYROX training. Transfers to the Sled Pull station.
Single Leg Dumbbell Calf Raise
A isolation exercise used in HYROX training.
Single Leg Glute Bridge
A bodyweight hinge exercise used in HYROX training.
Single Leg Hop
A bodyweight compound exercise used in HYROX training.
Single Leg Kettlebell Calf Raise
A isolation exercise used in HYROX training.
Single Leg Romanian Deadlift
A pull exercise used in HYROX training.
Single Leg Squat to Bench
A squat exercise used in HYROX training.
Single Leg Standing Calf Raise
A bodyweight isolation exercise used in HYROX training.
Sit Up
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Skater Jump
A bodyweight explosive exercise used in HYROX training.
Ski Erg
A cardio exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the SkiErg station.
SkiErg
The first workout station in HYROX. Athletes complete 1,000m on a Concept2 SkiErg machine using a pull-down motion.
SkiErg Muscles Worked: Anatomy
The muscles worked on the SkiErg: lats, triceps, shoulders, core, glutes, and hamstrings - a pull-dominant upper-body and core exercise.
Slam Ball
A heavy, non-bouncing ball used in training for explosive power. Similar to wall balls but designed for throwing to the ground.
Sled Drag
A compound exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Sled Pull station.
Sled Pull
The third HYROX station. Athletes pull a weighted sled 50m toward them using a rope, hand over hand.
Sled Pull Muscles Worked
The primary muscles engaged during a sled pull: lats, rear delts, biceps, forearms, upper back, and core - a pulling-dominant full-body exercise.
Sled Push
The second HYROX station. Athletes push a weighted sled 50m across the venue floor. Weight varies by division.
Sled Push Muscles Worked
The primary muscles engaged during a sled push: quads, glutes, hamstrings, calves, core, chest, and shoulders - making it a near-total-body pushing exercise.
Slow-Twitch Muscle Fibers
Slow-twitch (Type I) muscle fibers are fatigue-resistant and efficient for sustained activity, dominant in endurance tasks like the running segments in HYROX.
Soleus
The soleus is the deeper calf muscle beneath the gastrocnemius, critical for sustained endurance activities like long-distance running.
Specificity
The principle that training adaptations are specific to the demands placed on the body. HYROX® training must include both running and functional station work to transfer to race day.
Split Time
The time recorded for an individual segment of a HYROX race - either a 1km run or a single station - used to analyze strengths and weaknesses.
Sprint
A bodyweight cardio exercise used in HYROX training.
Stability
The ability to maintain control of joint position and body alignment during movement. Core and joint stability prevent energy leaks and injuries across all HYROX® stations.
Standing Barbell Calf Raise
A isolation exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Standing Dumbbell Calf Raise
A isolation exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Standing Machine Calf Raise
A isolation exercise used in HYROX training.
Static Stretching
Holding a stretch in a fixed position for 15-60 seconds. Best used post-workout or on rest days - static stretching before exercise may temporarily reduce power and strength.
Station Split
The time taken to complete a single workout station, measured from entry to exit. Key for identifying strengths and weaknesses.
Stretch Reflex
The stretch reflex is an involuntary muscle contraction in response to rapid stretching, exploited in plyometric exercises to generate more force.
Stretching
Lengthening muscles to improve flexibility. Static stretching for recovery; dynamic stretching for warm-ups before training.
Stride
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Stride Length
The distance covered in a single running step. Optimal stride length (not over-striding) combined with cadence determines running speed and economy in HYROX®.
Stroke Volume
The amount of blood pumped by the left ventricle per heartbeat. Trained endurance athletes have higher stroke volumes, enabling more efficient oxygen delivery.
Sumo Deadlift
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Transfers to the Sled Pull station.
Sumo Squat
A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Supercompensation
The training principle where the body rebuilds stronger than before after adequate recovery. Timing workouts to this window maximizes HYROX® fitness gains.
Superman
A bodyweight core exercise used in HYROX training.
Superman Hold
A bodyweight core exercise used in HYROX training.
Superset
Performing two exercises back-to-back with no rest between them. Increases training density and time efficiency.
Supination
The outward roll of the foot during the push-off phase of running. Excessive supination reduces shock absorption and can cause lateral ankle and knee issues.
Supine
Supine is a body position lying face up. Exercises performed supine include bench press, glute bridges, and leg raises.
Supraspinatus
The supraspinatus is a rotator cuff muscle that initiates arm abduction (lifting the arm away from the body) and stabilizes the shoulder joint.
T
T-Bar Row
A pull exercise used in HYROX training.
Tabata
A high-intensity interval protocol: 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total).
Taper
A 1-3 week reduction in training volume before race day while maintaining intensity. Allows full recovery so HYROX® athletes peak on competition day.
Tapering
Reducing training volume in the 1-2 weeks before race day to allow full recovery while maintaining fitness.
Tempo Run
A bodyweight cardio exercise used in HYROX training.
Tempo Training
Controlling the speed of each repetition phase (eccentric, pause, concentric). Tempo manipulation builds strength, control, and time under tension for HYROX® stations.
Tendon
Tough connective tissue that attaches muscle to bone. Tendons store and release elastic energy during running and jumping - essential for HYROX® performance.
Testosterone
A hormone that drives muscle growth, recovery, and energy. Natural levels are optimized through sleep, heavy compound lifts, nutrition, and managing training stress.
Thoracic Spine
The thoracic spine is the mid-back region consisting of twelve vertebrae (T1-T12), responsible for rotational mobility and upright posture.
Threshold Training
Training at or near lactate threshold intensity to improve the body's ability to sustain high effort over extended periods.
Tibialis Anterior
The tibialis anterior is the shin muscle responsible for dorsiflexion (pulling the foot upward), essential for running gait and shin splint prevention.
Time Cap
The maximum allowed time to complete a HYROX race, typically set at 90 minutes depending on the event.
Time Under Tension
The total time a muscle is under load during a set. Controlled tempos increase TUT for greater hypertrophy stimulus.
Toes to Bar
A core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Training Density
The amount of work performed per unit of time - more sets in less time means higher density. HYROX®-specific training often increases density to simulate race-day fatigue.
Training Intensity
The level of effort or load in a workout, measured by weight, heart rate zone, pace, or RPE. Must be balanced with volume and recovery for HYROX® progress.
Training Load
The cumulative stress placed on the body from training, measured by volume, intensity, and frequency. Managing training load prevents overtraining and injury.
Training Volume
The total amount of work performed (sets × reps × weight, or total distance/time). The primary driver of adaptation when managed alongside recovery.
Transition Area
The zone connecting running lanes to workout stations where athletes enter and exit each station.
Transition Time
The time spent moving between running lanes and workout stations. Often an overlooked area for improvement.
Transverse Abdominis
The transverse abdominis is the deepest abdominal muscle that wraps around the torso like a corset, providing core stability and spinal support.
Transverse Plane
The transverse plane divides the body into upper and lower halves. Movements in this plane include trunk rotation, cable woodchops, and throwing.
Trap Bar
A hexagonal barbell that allows the athlete to stand inside the frame. Provides a more joint-friendly deadlift variation with reduced lower back stress.
Trap Bar Deadlift
A pull exercise used in HYROX training. Transfers to the Sled Pull station.
Trapezius
The trapezius (traps) is a large diamond-shaped muscle spanning the upper back and neck, responsible for scapular elevation, retraction, and depression.
Trapezius
The large diamond-shaped muscle spanning the upper back and neck, responsible for scapular elevation, retraction, and depression. Stabilizes the shoulders during Farmers Carry, powers the Sled Pull, and maintains posture across all running segments.
Tricep Extension Machine
A isolation exercise used in HYROX training.
Tricep Pushdown
A isolation exercise used in HYROX training.
Triceps
The three-headed muscle on the back of the upper arm responsible for elbow extension. Critical for SkiErg power output, Wall Ball throwing height, Sled Push arm extension, and the push-up phase of Burpee Broad Jumps.
Triple Extension
Simultaneous extension of the ankles, knees, and hips to generate maximum force. The explosive pattern behind sled push starts, wall ball throws, and rowing drives.
Tuck Jump
A bodyweight explosive exercise used in HYROX training.
U
Undulating Periodization
A training structure that varies intensity and volume within each week (e.g., heavy Monday, light Wednesday, moderate Friday). Well-suited to the mixed demands of HYROX®.
Unilateral Training
Exercises that work one limb at a time (single-leg squats, one-arm rows). Fixes muscle imbalances and builds stability critical for HYROX® running and stations.
V
V-Up
A bodyweight core exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Valgus
Valgus is an inward collapse of a joint, most commonly knee valgus (knees caving inward) during squats, lunges, or landing from jumps.
Ventilatory Threshold
The exercise intensity at which breathing rate increases disproportionately to oxygen consumption. Closely related to lactate threshold.
VO2 Max
The maximum rate of oxygen consumption during exercise. A key indicator of cardiovascular fitness and endurance capacity.
VO2max
The maximum rate at which the body can consume oxygen during exercise - the gold-standard measure of aerobic fitness and a strong predictor of HYROX® performance.
W
Wall Ball
A soft medicine ball thrown at a wall target during the Wall Balls station. Typically 4kg (women) or 6kg (men).
Wall Ball Slam
A compound exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Wall Balls station.
Wall Ball Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database. Directly supports the Sled Push station.
Wall Balls
The eighth and final HYROX station. Athletes perform 75 (women) or 100 (men) wall ball shots - a squat-to-throw against a target.
Wall Sit
A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Warm-Up
A structured pre-workout routine that raises body temperature, increases blood flow, and activates muscles. A proper warm-up reduces injury risk and primes the body for HYROX® effort.
Warm-Up Area
A designated zone in the HYROX venue for athletes to prepare before their wave start.
Wave Start
The staggered starting system where groups of athletes begin at intervals to manage venue capacity.
Weight Plate
A flat disc loaded onto barbells and machines to add resistance. Available in standard and Olympic sizes, used to load sleds, barbells, and for plate-based exercises.
Weighted Pull Up
A pull exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
What Is Threshold Pace?
The running pace at or near lactate threshold - the fastest sustainable effort for roughly 30-60 minutes. Key for pacing HYROX run segments at competitive intensity.
Wide Grip Pull Up
A pull exercise used in HYROX training.
Work Capacity
The total amount of training volume an athlete can perform and recover from. HYROX demands high work capacity across 16 segments.
Workout Station
One of eight functional fitness stations in a HYROX race, performed between 1km running segments.
World Record
The fastest-ever HYROX completion time in a specific division, recognized officially by the HYROX organization.
World's Greatest Stretch
A bodyweight compound exercise used in HYROX training. One of the 104 core exercises in the ROXBASE training database.
Z
Zone 1 Training
The lightest heart rate zone (50-60% max HR) used for active recovery, warm-ups, and cool-downs between HYROX® training sessions.
Zone 2 Training
Low-intensity aerobic training at 60-70% of max heart rate. Builds the endurance base critical for HYROX running segments.
Zone 3 Training
Tempo heart rate zone (70-80% max HR) that improves lactate clearance and sustained effort - the intensity most HYROX® athletes race at.
Zone 4 Training
Threshold heart rate zone (80-90% max HR) where lactate accumulates faster than the body can clear it - used for interval training and HYROX® station bursts.
Zone 5 Training
Maximum-effort heart rate zone (90-100% max HR) that develops VO2max and anaerobic power - used sparingly for sprint finishes and all-out HYROX® efforts.