Most HYROX athletes don’t struggle because they’re not working hard enough. They struggle because they never recover properly. Sometimes Less can be more. HYROX sits in a horrible middle ground of strength + endurance, which means fatigue builds up fast if you’re not careful. So let’s clear a few things up. 1️⃣ How Long Should You Recover? It depends on the session. After a normal training session • 24 hours is usually enough After a very hard session (race pace intervals, brutal circuits, heavy legs) • 48 hours is often smarter After an actual race • 5–10 days before proper intensity again But here’s what that actually looks like in real training. Example 1 Monday Heavy legs (squats, lunges, sled pushes) Tuesday Your legs are cooked. You probably shouldn’t be doing running intervals or hill sprints. Better options: • Easy Zone 2 run • Upper body session • Mobility work • Or even a full rest day Let the legs recover. Example 2 Wednesday Hard engine session(Intervals like 12–16 × 400m) Thursday You might feel generally fatigued. Instead of smashing another brutal session, do something like: • Easy aerobic run • Technique work • Light circuit Then you’re ready to push again Friday or Saturday. Example 3 Race weekend You’ve just done a HYROX race. Monday Easy movement only (walk, bike, light jog) Tuesday–Wednesday Gradually return to training Thursday onward Start bringing intensity back Trying to smash a brutal workout two days after a race is usually a bad idea. 2️⃣ DOMS vs Actual Injury A lot of people panic when they get sore after training. That’s usually just DOMS (Delayed Onset Muscle Soreness). DOMS usually feels like: • Stiff muscles • Soreness when you move • Worst 24–48 hours after training • Improves as you warm up Totally normal. Example: You did 100m walking lunges and sled pushes yesterday. Today your glutes feel like concrete. That’s normal. An injury feels different: • Sharp or stabbing pain • Pain in a specific spot

“Be honest. Now answer this:Did your running actually improve? I’m seeing athletes who can ‘complete the race’ in training…But can’t run 5k under 20 minutes. Are sims helping — or just feeding ego? Drop: ✅ I do regular sims ❌ I rarely simulate 🤔 I’m not sure”

Welcome to the fitness industry's favourite hobby… making simple things sound complicated. Here are some of the most common gym acronyms you’ll see in HYROX training, CrossFit gyms, and online programs. Let’s translate them into normal human language. WOD: Workout Of The Day A workout designed by a gym, coach, or organisation for that specific day. Example:“Today's WOD” Just means:This is today’s workout. Nothing more exciting than that. AMRAP: As Many Rounds As Possible You complete a circuit as many times as you can in a set time period. Example: 10 Burpees15 Wall Balls20 Lunges AMRAP 10 minutes → Repeat the circuit as many times as possible in 10 minutes. EMOM: Every Minute On The Minute You complete a set number of reps at the start of every minute. Whatever time is left in that minute is your rest. Example: EMOM 1010 Wall Balls → At the start of every minute do 10 reps for 10 minutes. E(X)MOM Every X Minutes On The Minute This is just a slightly longer interval. Example: E3MOM 15 Every 3 minutes for 15 minutes, complete the work. Example workout: 10 Burpees15 Wall Balls Finish the work → rest until the next 3-minute block begins. 1RM:One Rep Max The maximum weight you can lift once with good technique. Example: 1RM Back Squat= The heaviest squat you can do for one rep. RPE:Rate Of Perceived Exertion A simple effort scale that tells you how hard you’re working. Example scale: 5/10 → Comfortable effort 7/10 → Challenging but sustainable 9/10 → Very hard 10/10 → Absolute max effort In HYROX training, this helps control pacing. Metcon: Metabolic Conditioning Basically, a workout that combines strength and cardio to stress your energy systems. Example: Row Sandbag Lunges Ski Erg Thrusters All done together in a circuit. HIIT: High Intensity Interval Training Short bursts of hard work followed by rest. Example: 30 sec hard run 30 sec rest Repeat. Very effective…Also very unpleasant. DOMS: Delayed Onset Muscle Soreness The stiffness and soreness you feel 24–48 hours after training.