ROXBASE Guides
HYROX® Training Guides
Comprehensive guides to every station, race strategy, and training approach. Each guide is your definitive resource, backed by data from 800,000+ athletes.
HYROX Training Zones: VO2 Max, Heart Rate & Threshold Guide
Master HYROX training zones with our science-backed guide. Learn VO2 max, lactate threshold, heart rate zones, and station-specific workouts for faster race times.
HYROX Race Day: Results, Checklist & Strategy Guide
Decode your HYROX results with age-group benchmarks, station-by-station split analysis, and a proven race day checklist to hit your personal best.
The Complete Hyrox Workout: All Exercises & Stations Explained
Master every Hyrox workout station, running split, and weight standard. Includes pacing strategy, periodization plans, and programming for all divisions.
Hyrox Sled Push: Weights, Technique, Workouts & Alternatives
Master the Hyrox sled push with weight standards by division, proven technique for any surface, training workouts, and race-ready programming to boost your time.
Hyrox Rowing Guide: 1,000m Pacing, Technique & Training
Master hyrox rowing with split targets by finish category, stroke technique, damper settings, and training workouts to row fast even when fatigued.
Hyrox Farmers Carry: Weight, Technique, Workouts & Benefits
Master the Hyrox farmers carry with division weights, grip technique, muscles worked, and periodized workouts to boost your race-day performance and overall finish time.
HYROX for Women: Training Plans, Weights & Race Guide
HYROX for women explained: women-specific weights, training plans, hormonal periodization, and race strategy using data from 325,000+ female athletes.
What Is Hyrox? The Complete Guide to the World's Fitness Race
What is Hyrox? Learn the race format, all 8 workout stations, divisions, weights, and finish times - plus how to train for your first event in 12-16 weeks.
Hyrox Burpee Broad Jumps: Technique, Pacing, Training & Tips
Master the burpee broad jump in HYROX: perfect your technique, avoid common faults under fatigue, pace every rep, and build fitness with an 8-week training plan.
HYROX Doubles: Rules, Training Plan & Station Strategy
Crush Hyrox Doubles with expert partner rotation tactics, an 8-week training plan, station splits, and real finish time benchmarks for every gender category.
Hyrox Training Plan: Free Programs for Every Level
Get a structured Hyrox training plan for beginners to pros. Free 8/12-week programs, PDFs, and personalized plans in the roxbase app.
Hyrox Sandbag Lunges: Weight, Technique, Training & Alternatives
Master Hyrox sandbag lunges with expert guidance on weights, technique, pacing strategies for the 100m station, and training plans to slash your race time.
Hyrox Sled Pull: Rope Technique, Weight, Workouts & Alternatives
Master the Hyrox sled pull with expert rope technique, weight standards by gender, workout progressions, and alternatives to hit your race-day target time.
Hyrox Wall Balls: Weight, Reps, Technique & Training
Master the Hyrox wall ball station: exact weights by division, target heights, rep pacing strategies, squat technique, and training workouts to finish strong.
Hyrox SkiErg Guide: Technique, Pacing, Workouts & Training
Master the SkiErg for Hyrox with expert technique breakdowns, race-day pacing strategies, target splits, muscles worked, and progressive training workouts.
HYROX® Running Guide: How to Run Faster Between Every Station
The 8km of running in HYROX decides more races than any station. Master pacing strategy, post-station technique, brick sessions, and race-day fueling.
Know Where You Stand
Reading is good. Knowing exactly where your minutes are hiding is better. Get your race breakdown and a plan that targets your weakest stations.
Analyze My Race