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 👇

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

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