Free tool
Interactive race day checklist for Hyrox athletes — equipment, nutrition, warm-up, station strategy, and mental prep.
Use your entire posterior chain — drive down from lats, not just arms.
Most time is lost in the first 5m. Drive with low hips and short, powerful steps.
Sit low and pull hand-over-hand with a rhythm — don't rush.
Don't max each jump. Consistent 1.5m jumps beat explosive 2m + rest cycles.
Power comes from legs (60%), back (30%), arms (10%). Don't arm-pull.
Short, quick steps. Long strides shift the weight and waste energy.
Hug the sandbag high on your chest. Letting it drop to your belly kills your back.
Find a rhythm. Break into sets of 20-25, not 10s. Frequent breaks compound rest time.
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