Train your limiter, not your strengths.
Practical HYROX guidance for pacing, station execution, compromised running and recovery. Start with your limiter, then read only what moves it.
Find my limiter →All articles · free
31 articles. HYROX-specific.
Each article starts with an athlete problem and separates evidence, LimiterIQ analysis and the next practical action.
NEW · CLAIM-48
HYROX Worlds qualification: protect the 48-hour window
Know who is eligible, when the email clock starts, and what both Doubles partners must complete.
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DOUBLES STRATEGY · NEW
HYROX Doubles: build the LINK-8 partner plan
Lock the shared pace, split work from evidence and give every station one fallback.
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RACE PREP · NEW
HYROX warm-up: a 20-minute race-day routine
Use START-10 to arrive ready for the first run without spending the race before it begins.
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MASTERS RACE PREP · NEW
HYROX warm-up over 40: start earlier, not harder
Use the WARM check to personalise START-10 from readiness signals, not age-based rules.
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HYROX OVER 40 · NEW
HYROX over 40: what racing at 45 taught me
A 1:03:29 race, the hidden cost behind fast stations, and the training priorities that matter after 40.
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RACE EXECUTION · UPDATED
HYROX race week: lock the plan, lose the noise
A seven-day taper and decision system for arriving fresh, organised, and ready to execute.
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START HERE · GUIDE
How to use LimiterIQ: from first tap to first workout
Complete your profile, assessment, Week 1 plan, first workout and training log.
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PERFORMANCE SYSTEMS · NEW
You’re fit enough. Your training is solving the wrong problem.
A constraint-first framework for athletes whose fitness is rising but whose result is stuck.
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Compromised running · VIDEO
Why your run dies after the sled - and what to train instead
Diagnose the exact reason the sled changes your running before adding more kilometres.
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Assessment · VIDEO
Stop guessing your HYROX limiter: a five-step evidence test
Your hardest station is not automatically your limiter. Use evidence to choose the next block.
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Pacing · VIDEO
The adrenaline opening-pace trap: protect the race you want to finish
Why the first kilometre feels easier than it is - and how to set a pace that survives the stations.
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Race pace · VIDEO
Fresh pace is not race pace: build the kilometre you can reproduce
Your standalone speed is useful - but HYROX rewards the pace you can recover after every station.
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Grip · VIDEO
Is grip really your limiter? Diagnose the hands before adding more holds
Grip failure is visible. The cause may be endurance, posture, tension, breathing or race-wide fatigue.
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Wall balls · VIDEO
Why wall balls fall apart: the final station begins kilometres earlier
Diagnose pacing, breathing, accuracy, local endurance and accumulated fatigue at the finish.
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DIAGNOSIS
The 6 HYROX limiters: find the one costing you time
Most athletes train their strengths and stall. Here are the 6 limiters, and how to find yours.
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STRATEGY
Stop spending your HYROX race in the first half
Use SPEND-5 to rehearse the opening, station exits, drift and late effort.
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TECHNIQUE
How to run after a heavy sled push
The first 60 seconds after sled is where races are won and lost.
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TRAINING
Your sled kilograms are not your race resistance
Use MATCH-5 to calibrate your local sled and turf without inventing race equivalence.
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STRATEGY
Count only the wall-ball reps the judge counts
Use COUNT-5 to test your opening cap, reset rule and valid-rep plan.
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RECOVERY
HYROX sleep recovery: use sleep as a load signal
Review opportunity, continuity, timing and next-day function before changing training.
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PHYSIOLOGY
Your threshold pace is not your HYROX race pace
Use PACE-4 to test a fresh marker and build a provisional race band.
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TECHNIQUE
Burpee broad jumps: the technique guide
How to BBJ without destroying your back or burning out by rep 40.
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RACE CRAFT
HYROX transitions: run the IN-OUT audit
Use your official split, current route and one-variable rehearsal instead of chasing a universal benchmark.
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UPDATED · BASE-4
Build Your HYROX Aerobic Base
Anchor easy work, retain strength and progress one variable at a time without turning every session into a race.
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STATION SKILL
Grip and farmers carry: stop the silent race leak
Build grip endurance, clean turns and a carry plan that protects the run after the farmers carry in HYROX-style racing.
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ERG PACING
SkiErg pacing: open hard without redlining
Use efficient SkiErg technique and a three-phase pacing plan that protects the stations and running still to come.
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ERG PACING
RowErg strategy: recover without giving time away
Turn the RowErg into controlled speed with efficient sequencing, a calm recovery and a split that protects your exit run.
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STATION SKILL
Sandbag lunges: build a clean 100-metre plan
Use legal reps, stable stacking and a tested break strategy to keep sandbag lunges from destroying the final run.
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LIMITER SYSTEM
Strength endurance: why one station cracks your race
Diagnose strength endurance, separate it from raw strength and build repeatable force that survives race fatigue.
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RACE DIAGNOSIS
Your HYROX Race Did Not Fall Apart Randomly
Your HYROX race did not fall apart randomly. Diagnose opening pace, station cost, breathing control, fuelling and compromised running before changing your plan.
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RACE FUELLING
HYROX race fuelling: rehearse the four-window chain
Build an individual plan, test it under realistic load, and change one weak link at a time.
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Use the tools before you pick the article.
Estimate your race split, check threshold pace, then read the guide that matches the limiter.
Drill guides and Lab answers
Technique pages and public Training Lab guides sit behind the article hub so the homepage stays focused.
Guides and tools
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Calculators, checklists, templates, and focused guides for athletes who want a clearer next step.
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Reading is step one
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Every guide here fixes a symptom. The free assessment measures all 8 systems and names the one actually costing you race minutes, then builds your first training week around it.
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