Drop it below 👇 Are you racing this weekend? - What day? - What category? - What’s your goal? (Be honest… not your “Instagram goal” — your real one)

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?

One of the biggest mistakes people make when training for HYROX is doing random workouts and hoping for the best. Too much intensity. Not enough running. Or just endless “HYROX simulations” that leave you wrecked but not fitter. So I’ve put together a simple weekly structure that actually covers the bases. Inside this plan you’ll get: • A Lower Body Strength Session (deadlifts, squats, plyometrics) • An Upper Body Session focused on back and shoulders • A HYROX Intervals Session (16 × 400m) to build race engine • A Threshold Run to raise your aerobic ceiling • A HYROX Circuit Session using the key race movements • A Long Zone 2 Run to build endurance properly Nothing fancy. Nothing complicated. Just a balanced week that actually moves you forward. Download it, try it for a week, and see how it feels. If you’ve been stuck doing random sessions, this will give you a much clearer structure. Download below 👇

This is one of the easiest mistakes to make… and it quietly ruins your race before you’ve even started. For me, this is exactly where the anxiety hits. You’re stood there… doing nothing… Heart rate creeping up… Overthinking every station… “Have I done enough training?” “Am I actually ready for this?” “Why did I even sign up?” Sound familiar? That start tunnel will mess with your head if you let it. Here’s what I’ve learned 👇 Don’t get into the start gate early. I’m talking as late as possible.2 minutes before your wave… sometimes even later. (Obviously… don’t be the idiot that misses their wave.) Why this works: • Less time to overthink • Less time for anxiety to build • You stay physically warm • You keep your focus where it should be Because the longer you stand there doing nothing…the more your brain starts working against you. Simple rule for your next race: 👉 Stay moving 👉 Stay distracted 👉 Get in late 👉 Get on with it Most people think race day is about only about your fitness. It’s not. It’s about managing your head when things get loud. And this is one of the easiest wins you’re currently giving away.

Periodisation just means: You don’t train randomly — you train in phases, with a purpose. In HYROX terms: - You’re not trying to improve EVERYTHING at once - You’re focusing on the right thing at the right time What This Looks Like for HYROX Think in blocks of 4–8 weeks Each block has a job: Block 1 (4–8 weeks): Build the Engine - More running (Zone 2, intervals, threshold) - Basic strength work - Goal: stop blowing up mid-race Block 2 (4–8 weeks): Strength + Efficiency - Heavier lifts (sled push/pull focus, lunges, squats) - Keep running consistent - Goal: make the stations feel easier Block 3 (4–6 weeks): Race Specific - HYROX-style sessions - Compromised running (run → station → run) - Practice pacing + transitions - Goal: perform, not just be fit How Long Should You Stick to a Program? Here’s where most people get it wrong: You should be following a program for at least 4–8 weeks before changing it. Why? Because: - Week 1–2 → You’re just learning it - Week 3–4 → You start adapting - Week 5–8 → You actually improve If you change it every 2 weeks because you’re “bored”…You’re not training — you’re entertaining yourself. When SHOULD You Change It? Change your program if: - You’ve stopped progressing (weights, pace, effort) - Your goal has changed (race coming up) - You’ve completed the block (not just got impatient) Not because: - You saw a new workout on Instagram - You “felt like mixing it up” - It got hard Simple Rule to Follow Stick to the plan long enough for it to work. Boring training that’s repeated = progress Random workouts = average results