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HRP is now built around gym sims and independent races. We no longer show official HYROX race results. Your sims, records and training stay. What's changing →
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What the Training page is built on

The analysis on the Training page starts from your own races. We hold every split from every HYROX race, so before we read a single training session we compare your runs and stations with the athletes who finished the same event and category within 5% of your time. Only then do we look at what your synced training says. We follow the ethos of WOD-Science: cite the evidence, keep it practical, and say plainly what a number means. Each entry below says what it powers on the page. Where the evidence is thin, the page says so rather than guessing.

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  1. WOD-Science · 2024–2026

    WOD-Science: sport science made practical for functional athletes

    Gommaar D'Hulst PhD & Henning Langer PhD, wod-science.com

    Positions we use: the aerobic system decides HYROX; fatigue resistance across stations predicts performance beyond VO2max; strength-endurance (holding about 80% of maximal force for 8–10 steps) matters more than a one-rep max; heart rate is a poor gauge on the stations, so we judge stations by time against peers; separate strength and hard running by 6–24 hours; always training hard limits gains.

    Used for: Race fitness · Training balance · Aerobic efficiency, threshold anchors and heart-rate drift · Benchmarks

    Read the source
  2. Brandt 2025 · 2025

    Acute physiological responses and performance determinants in Hyrox

    Brandt et al., Frontiers in Physiology 16:1519240

    Eleven recreational athletes in a simulated race: runs took 51 of 86 minutes; 80% of the race at very hard intensity; VO2max and endurance volume predicted finish and run time but not station time; run 5 was the slowest run; wall balls produced the highest heart rate and lactate.

    Used for: Race fitness · Aerobic efficiency, threshold anchors and heart-rate drift

    Read the source
  3. HYROX SSAC 2025 · December 2025

    HYROX Sports Science Advisory Council, first report

    HYROX

    Running carries the largest share of race time; time is lost in transitions and in pacing mistakes that cause early fatigue; form breaks down under fatigue on sled push, sled pull and wall balls.

    Used for: Race fitness

    Read the source
  4. Intensity review 2024 · 2024

    Training intensity distribution and VO2max: pooled analysis of about 6,000 participants

    PubMed 39390310

    Very hard training raises VO2max fastest at first, then plateaus; lower-intensity volume keeps improving it. The basis of the easy-share check.

    Used for: Training balance

    Read the source
  5. Seiler 2010 · 2010

    What is best practice for training intensity and duration distribution in endurance athletes?

    Seiler S., Int J Sports Physiol Perform 5(3):276–291

    Well-trained endurance athletes spend about 80% of sessions at low intensity.

    Used for: Training balance · Benchmarks

  6. Foster 1998 · 1998

    Monitoring training in athletes with reference to overtraining syndrome

    Foster C., Med Sci Sports Exerc 30(7):1164–1168

    Monotony and strain: the same load every day carries more risk than the same weekly load with easy days.

    Used for: Training balance · Fitness, fatigue and form

  7. Banister 1991 · 1991

    Modeling elite athletic performance

    Banister E.W., in Physiological Testing of Elite Athletes

    TRIMP and the fitness/fatigue model behind the load chart.

    Used for: Fitness, fatigue and form

The peer comparison needs ten or more athletes within 5% of your time at the same event and category; below that the page shows the count and waits. Heart-rate figures need your sessions to carry heart rate. Nothing on the Training page is a plan.