HYROX® and triathlon training guides
Practical guides for training for HYROX® races and triathlon, with sources for every number and a date on every page.
How to train for your first HYROX® race
Training for a first HYROX® format race: the 8 runs and 8 stations, loads by division, realistic finish times, what to train and a sample week.
Updated · 13 min read12-week HYROX® training plan
A 12-week plan for a fitness race: base, build, peak and taper phases, a 4-session week with 3 and 5 options, key sessions and 8 or 6-week versions.
Updated · 9 min readWhat is a good HYROX® finish time?
Benchmarks for a HYROX® format race by division, age group and experience, why published datasets disagree, and how to set a goal time of your own.
Updated · 10 min readHow to split the stations in HYROX® Doubles
Split the eight stations between two partners in a HYROX® format doubles race: play to strengths, cap each share near 60 percent, with a worked example.
Updated · 8 min readCompromised running for HYROX®: how to train to run on tired legs
What compromised running is, why it decides fitness race times, 5 example sessions, a 12-week progression and pacing cues for the first 200 m.
Updated · 10 min readHYROX® rules: no-reps, penalties, time cap and allowed equipment
How no-reps and time penalties work in a HYROX® format race, whether there is a time cap, and which equipment is allowed. Based on the 2026/27 rulebook.
Updated · 12 min readHYROX® divisions explained: Open, Pro, Doubles and Relay
Open vs Pro, doubles (women, men, mixed), relay and age groups in a HYROX® format fitness race, with loads by division and which to pick first.
Updated · 9 min readHYROX® race day: timeline and what to expect
What happens on race day in a HYROX® format fitness race: check-in, timing chip, warm-up, wave starts, the transition zone and the finish, with a timeline.
Updated · 9 min readHow much running do you need for a HYROX® race?
Weekly running kilometres by level for a fitness race, how much of the race is running, and how to split easy and quality runs, with sources.
Updated · 9 min readPacing strategy for a HYROX® race
How to pace a fitness race: the first kilometre, heart-rate caps, effort for each station, even or negative split, and the calculator's pacing profiles.
Updated · 11 min readHYROX® training week: 3 to 6 days compared
How many sessions a week for a fitness race, in what order to do runs, strength and stations, and week templates for 3, 4, 5 and 6 training days.
Updated · 10 min readStrength training for HYROX®: lifts, sets and reps
Strength training for a fitness race: max strength vs endurance, key lifts for each station, sets and reps by phase and where lifting fits in the week.
Updated · 9 min read
HYROX® stations in order, with weights for every division
The eight HYROX® stations in race order: distances, reps and weights for Open, Pro, women, men, doubles and mixed, plus the 1 km runs between them.
Updated · 8 min readHYROX® sled push: technique, pacing and how to train it
How to push the sled in a HYROX® format race: load by division, technique, leg drive, pacing, mistakes, a sample session and no-sled substitutes.
Updated · 10 min readHYROX® sled pull: rope technique, grip and how to train it
How to pull the sled in a HYROX® format race: load by division, rope technique, staying in the box, grip, pacing, no-sled substitutes and a sample session.
Updated · 10 min readHYROX® burpee broad jumps: standard, rhythm and training
The burpee broad jump standard in plain words, how many reps 80 m is, rhythm and breathing cues, weekly training volume and drills with no equipment.
Updated · 10 min readHYROX® wall balls: set strategy, breathing and training
Ball weight and target height by division, the rep standard, unbroken or sets of 10 to 25, breathing, weekly volume and substitutes.
Updated · 9 min read
How many hours a week do you need to train for a triathlon?
Hours a week to train for a sprint, Olympic, half or full distance triathlon, how many weeks you need and how to split the time across swim, bike and run.
Updated · 8 min readFirst triathlon training plan: 12 weeks to a sprint or olympic finish
A 12-week plan for your first sprint or olympic triathlon: phases, a week-by-week table, swim confidence, brick sessions, taper and race day basics.
Updated · 12 min readBrick workouts for triathlon: how long, how often and sample sessions
What bike-run brick workouts are, why running off the bike feels hard, how long and how often to do them, and sample sessions for sprint to half distance.
Updated · 9 min readHalf-distance (70.3®) triathlon training plan: 18 weeks
An 18-week half-distance triathlon plan: four phases, weekly hours, long ride, long run and brick progression, recovery weeks and a three-step taper.
Updated · 11 min readTriathlon cut-off times: half-distance (70.3®) and full-distance (IRONMAN®)
Swim, bike and finish cut-off times for half and full-distance triathlons, read from 2026 race pages, how rolling starts work and how to make them.
Updated · 9 min readWhat is a good triathlon finish time? Averages by distance, age and gender
Average and good finish times for sprint, Olympic, half and full distance triathlons by age group and gender, from published data with years and caveats.
Updated · 11 min read
Training for a HYROX® race and a triathlon in the same season
Can you train for a fitness race and a triathlon in one season? Pick an A and a B race, space them, split 7 to 10 hours a week, taper and recover.
Updated · 10 min readStrength training for triathletes and endurance athletes
What to lift, how often, and how to keep strength in the racing season: lifts for triathletes, runners, cyclists and swimmers, with sample sessions.
Updated · 10 min readZone 2 running: how slow, how much and how to find it
What zone 2 running is, how to find it with the talk test or heart rate, how slow it feels and how much of your week it should take, with sources.
Updated · 11 min read
What to eat before a HYROX® race
What to eat the day before and on race morning for a 60 to 100 minute fitness race: carb loading or not, breakfast amounts and a timeline to your wave.
Updated · 9 min readFuelling during a HYROX® race: carbs, caffeine and fluids
Do you need carbs in a 60 to 100 minute fitness race? Evidence, grams per hour by finish time, caffeine timing, fluids and what the rulebook allows.
Updated · 11 min readHalf-distance triathlon fuelling: carbs, fluid and sodium per hour
How many carbs, how much fluid and sodium per hour in a half-distance triathlon: sourced ranges and an hour-by-hour plan for a 5 to 6 hour race.
Updated · 11 min readSupplements for HYROX® and triathlon: what has evidence
Creatine, caffeine, beta-alanine, nitrate and sodium bicarbonate compared: what each may help, studied doses, side effects and anti-doping basics.
Updated · 10 min read
HYROX® race day checklist: what to wear and bring
Fitness race day checklist: what to bring to check-in, what to wear, shoes, nutrition, what the rulebook allows, warm-up items and an after-race bag.
Updated · 9 min read
HYROX® is a trademark of HYROX World GmbH; IRONMAN® and 70.3® are trademarks of World Triathlon Corporation. Tuffr is not affiliated with or endorsed by these organisers.