Everyone thinks getting stronger for HYROX is just smashing weights. It’s not. It’s recovering properly, fuelling properly, and then training with intent. Most people get one of those right… and wonder why nothing’s improving. Here’s what actually matters 1. Sleep (this is where most of you are messing up) If your sleep is poor, your strength will be poor. Simple. You don’t grow in the gym. You grow when you recover. Target: 7–9 hours Reality: most of you are scrolling till midnight and wondering why your legs feel like bricks 2. Protein (stop under-eating it) You can’t build muscle out of thin air. If you’re training hard and eating like a bird, don’t expect progress. Target: roughly 1.6–2.2g per kg bodyweight. Spread it across the day. Not all in one massive “protein shake and vibes” meal. 3. Strength Training (this is your foundation) HYROX is basically a leg strength test with running in between. So act like it. Focus on: - Squats - Deadlifts - Lunges - Pull-ups Twice a week. Get strong at the basics before you start overcomplicating things. 4. Your Engine Still Comes First I’ll say it again because people hate hearing it… Running is the biggest part of HYROX. You can be strong as you like — if your engine is poor, you’re done by run 3. Do your runs: - Zone 2 (long and boring… but it works) - Intervals - Threshold Skip these and nothing else here will save you. 5. Hydration (basic… but no one does it properly) If you’re dehydrated, your performance drops. End of. Electrolytes help, especially in longer or harder sessions. But don’t overthink it — start with actually drinking enough water first. 6. Explosive Work (use it, don’t abuse it) Yes, power matters. But you don’t need to turn every session into a CrossFit highlight reel. Add things like: - Box jumps - Sled pushes - Kettlebell swings Keep them sharp and controlled. Not sloppy and rushed. 7. Core Work (more important than you think) Your core is what holds everything together when fatigue kicks in.

Stop overthinking which split is “best” — they all work if you apply them properly. Here’s a quick breakdown of the most common ones you’ll see in HYROX training 👇 1. Full BodyYou train your whole body every session. Example: Think squats, push, pull, core all in one go. Great for: - Beginners - Busy people (3 sessions a week works well) - Building a solid base HYROX angle: Keeps everything ticking over without overcomplicating it. 2. Upper / Lower SplitYou alternate between upper body days and lower body days. Example: - Day 1: Lower (squats, lunges, sleds) - Day 2: Upper (pull, push, carries) Great for: - Slightly more advanced athletes - Getting more volume in without frying yourself HYROX angle: Lets you push legs harder without ruining your runs every session. 3. Push / Pull / LegsYou split training into movement patterns: Example: - Push (chest, shoulders, triceps) - Pull (back, biceps) - Legs (lower body) Great for: - Gym-focused athletes - Higher training frequency HYROX angle: Useful, but can drift too “bodybuilding” if you’re not careful — don’t forget your engine. 4. Easy / Hard (Underrated)You structure sessions based on intensity, not body parts. Example: - Easy day: Zone 2 run + light movement work - Hard day: Intervals + HYROX-style circuit Great for: - HYROX athletes - Managing fatigue and recovery HYROX angle: This is where most of you should be focusing — balancing effort so you don’t just redline every session. Bottom line…There isn’t a magic split. The best one is: ✔ The one you can stick to ✔ The one that progresses over time ✔ The one that actually matches your goal (HYROX… not bodybuilding comps) Most people don’t need a better split…They need to stop chopping and changing every 2 weeks. Stick to something. Progress it. Then reassess. Drop a comment 👇 What split are you currently using? Or are you just guessing every time you walk into the gym?

As I get ready for HYROX with my twin sis (9/3/26 DC), I’m working around not having access to rower, SkiErg, sandbags, or wall balls. I still want to train the same energy systems and movement patterns, so I’m subbing smart. Thinking things like treadmill intervals or assault bike for engine work, DB thrusters or med ball slams for wall balls, heavy lunges or carries for sandbags, and banded pulls or high-rep pull variations for SkiErg. For those who’ve trained HYROX without full equipment, what substitutions have worked best for you that actually carry over on race day?